Feeling tired all the time is a very common problem among all age groups. About one-third of healthy teens, adults, and older individuals report feeling tired almost every day.
In medical terms, fatigue may be an indication of several health conditions – but before you start to panic, why not try a few lifestyle changes to reverse this situation? If lifestyle changes are not enough, minor medical support may also be sufficient.
If you keep asking the question “Why do I feel tired all time?” to yourself, we have compiled a list of potential reasons that will satisfy your curiosity and help you find a solution.
1) Vitamin or mineral deficiency
Feeling tired all the time can be caused by vitamin and/or mineral deficiency. Low levels of vitamin D, vitamin B12, iron, magnesium, or potassium are very likely to make you feel tired.
You can consult a doctor to have a blood test to detect if you’re suffering from a lack of any of these substances. Depending on the results, your doctor may recommend taking some supplements and changing your diet.
Adding electrolyte drinks to your everyday nutrition may also be beneficial to back you up when you need extra energy.
If you frequently feel tired, sleepy and cold, you may have anemia. This is a very common blood condition that primarily affects women. If you have anemia, it means you don’t have enough red blood cells. This can occur for many reasons. Your doctor will recommend supplements like iron and may prescribe specific medication.
3) Sleep apnea
Sleep apnea is a disorder that keeps you from getting enough oxygen when you sleep. If your body struggles for oxygen, it will wake you up during the night. This lack of sleep will make you wake up even more tired in the morning. People who snore should particularly pay attention to this issue and should consult an ear, nose, and throat doctor, or a sleep specialist.
4) Sedentary lifestyle
Doing physical activities during the day boosts energy levels. Meanwhile, a sedentary lifestyle can make you feel tired and sleepy all the time. Start with light activities like climbing the stairs instead of taking the elevator and taking a brisk walk, etc.
Jogging, riding a bicycle, doing pilates and yoga, dancing or any physical activity that you enjoy will also be very beneficial. This new routine may be difficult to adapt to at first but you’ll see a change in your energy levels after a few trials.
You can also do at-home cardio exercises without needing any equipment with Fitness Kompanion‘s personalized workout plans.
5) Being overweight
Being overweight and tired all the time always go hand in hand because overweight people have to work harder to do the simplest physical tasks like climbing the stairs or walking from the bus stop to their home. The more weight you carry, the harder your body must work. Even activities requiring minimal effort will leave you exhausted.
Being overweight also increases the probability of having sleep apnea. A diet and training plan under the control of a doctor may help you lose weight and regain your energy. But bear in mind that a calorie-restricting diet may cause a yo-yo effect and it’s a high probability to find yourself losing and gaining weight in an endless loop.
To lose weight for good, intermittent fasting is a more sustainable method that offers lasting fat burn and weight loss results. Fasting Kompanion offers you the best suitable intermittent fasting plan and back you up with helpful tools and tips.
6) Eating refined carbs
Carbs are a quick source of energy. When you eat them, your body breaks them down into glucose, which is used as fuel by your body. The important thing here is to try to choose whole carbs like buckwheat, quinoa, oats and sweet potatoes instead of refined carbs, which are the foods that make you feel tired. These include baked goods, pasta, noodle, etc. that will eventually make you feel more tired by causing a rapid rise in your blood sugar level. Your pancreas will secrete insulin to lower blood sugar levels and you’ll feel exhausted during this fluctuation.
As an alternative, you can give a chance to the ketogenic diet, which is based on consuming high levels of healthy fats, moderate levels of protein and a few whole carbs. It will pump up your energy as well as help you lose excess weight by making your body burn fat in the ketosis stage.
To sum up
These tips are only advisory and you should consult a medical doctor if the fatigue is preventing you from doing your daily works.