There are several factors that can cause fatigue. Here are the 14 most common ones:
1.Not having enough Sleep
Lack of sleep causes fatigue, and can have a negative effect on your overall health and well-being
Aim for seven to eight hours of sleep every night. Go to bed at the same time every night, and wake up at the same time every
morning to keep yourself in good shape. Make sure your mattress is comfortable, the room is sufficiently dark and cool, and your cell phone and television are off. If you are still unable to sleep after making changes to your sleep environment, seek a doctor's advice to rule out a sleep disorder.
2.Sleep Apnea
Being overweight, smoking, and drinking alcohol may worsen the symptoms of sleep apnea. Lose weight if you are overweight, stop smoking, and avoid alcohol. Your doctor can also prescribe a CPAP device, which can help keeping your airways open while sleeping.
3.Not eating a balanced food
What you eat (or don't eat) can affect the quality of your sleep. Not eating enough, or eating foods that are not nutritious can lead to fatigue. If you eat foods that cause spikes in your blood sugar, immediately those sugars drop, you feel fatigued.
Eat a balanced diet, including fruits, vegetables, whole grains, and protein. Avoid or reduce junk foods high in sugar and fat.
4. Anemia
Iron deficiency anemia is a common cause of fatigue among women. Red blood cells carry oxygen throughout the body, and iron is a vital component of these cells. Without enough iron, your body may not get the oxygen it needs for energy. Women who experience heavy menstrual periods, or are pregnant can be at higher risk for iron deficiency anemia.
If you are anemic because of iron deficiency, you may be able to replenish your body's iron through diet. Iron-rich foods include meats, beans, tofu, potatoes, broccoli, nuts, iron-enriched cereals, and brown rice. Talk to your doctor if you think you need iron supplements to take the proper dosage.
5. Depression
Depression can lead to sadness and anxiety, but it can also cause physical symptoms such as fatigue, insomnia, aches and pains.
If you or someone you care about is depressed, seek medical attention. Depression may not be overcome without treatment, and there are many treatments including therapy and medications that may help treat symptoms.
Fatigue 6. Hypothyroidism
The thyroid is a gland that regulates the metabolism, or how fast the body converts fuel into energy for your body's functions. An underactive thyroid can cause fatigue, depression, and weight gain.
A blood test can confirm if a person has hypothyroidism. The good news is that the condition often responds well to replacement thyroid hormones.
7. Caffeine Overload
Many people take caffeine to help them relax. In moderation, caffeine does improve alertness and energy. but, too much caffeine can cause restlessness ,increased heart rate or palpitations, high blood pressure, anxiety, and insomnia. Furthermore ,after caffeine wears off, users can thereafter feel fatigued.
If you drink a lot of coffee, tea, or cola which contains caffeine, or take medications with caffeine, you will need to
gradually release yourself of these drinks, supplements, or medications. You may experience withdrawal symptoms if you suddenly stop caffeine entirely, so start slowly. First, start drinking more water and fewer caffeinated drinks each day.
8. Hidden UTIs
Common symptoms of urinary tract infections (UTIs) can cause pain or burning during urination, or the feeling or needing to urinate urgently or often. But UTIs can also lead to fatigue and weakness.
If you suspect an UTI, see your doctor. The common treatment for a UTI is antibiotics, which are likely to cure the condition in a week or two, relieving from the fatigue and the other symptoms.
9. Diabetes
Diabetes may cause fatigue with either high or low blood sugars. When your sugar level is high, the sugar remains in the bloodstream rather than being used for energy;what makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, and this can cause fatigue.
If you are someone with diabetes, it is necessary to manage your disease. Your doctor will often recommend lifestyle changes such as diet and exercise. You may also be prescribed insulin or other diabetes medications to enable your system control the blood sugar levels.
10. Dehydration
We all know water quenches thirst, but did you know a lack of it might make you fatigued? By the time you feel thirsty, you're already dehydrated.
While any liquid may help hydrate you, water is the best option. It's free of sugar, calories, and caffeine. Most experts recommend close to eight glasses per day, but you may need more if you exercise or live or work in a warm environment. If you're adequately hydrated, your urine will be clear or pale yellow. If it's darker, you may need more fluids.
11. Heart Disease
Have you experienced fatigued during everyday activities such as shopping, cleaning, or climbing stairs? When the heart is less able to pump blood to all of the body's tissues, it keeps resources by diverting blood from the limbs and rather than sending it to the vital organs. This can lead to fatigue and may be a sign of heart disease
Heart disease is a serious condition and needs treatment, so see your doctor. There are lifestyle changes-in the area of diet and exercise,medications, and physical therapy - that can help you control your heart disease and allow you get back to doing what you love.
12 . Shift Work Sleep Disorder
Shift work can cause damage on your body's 24-hour internal functioning
, or circadian rhythm. When you work nights or rotate shifts, your body doesn't know when to be awake and when to sleep, which can lead to fatigue.
Daylight is often a cue to be awake. If you must sleep during the day, try to have your sleeping area sufficiently dark, cool, and quiet. If you must work at night, keep your workplace brightly lit. Try to work night shifts all in a row and avoid regularly rotating shifts. Avoid caffeine, and stick to a regular sleep-wake schedule as much as you can on days off.
13: Food Allergies
Food allergies can lead to fatigue. Some foods may contribute to chronic fatigue. If you feel sleepy after eating certain foods, it may be intolerance to that food.
The best way to see if you are sensitive or intolerant to a kind of food, is an elimination diet. Eliminate suspected foods and see if there is a plus in your energy levels. If you reintroduce the foods and the fatigue reappears, the food just may be the cause. See your doctor on the best way to go about in elimination diet.
14. Chronic fatigue syndrome (CFS) and Fibromyalgia
Chronic fatigue syndrome and fibromyalgia are conditions that may cause persistent, unexplained fatigue that can affect your daily activities for more than six months.
Both conditions are chronic and there is no one-size-fits-all treatment, but lifestyle changes can most of the time help ease some symptoms of fatigue.
Strategies can involve good sleep habits like limiting caffeine, keeping your bedroom dark and not noisy, relaxation techniques, light exercise, pacing yourself, and eating a balanced diet.
Fast Fix for Mild Fatigue
Many people are simply tired with no medical cause. The good news is that exercise may give them a boost. Studies consistently show that people who engage in frequent exercises feel less fatigue than those who don't. While exercising for energy stay in the low to moderate effort range, such as walking, yoga, or light resistance training to overcome fatigue.
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