When you're a working parent, you'll spend most of your time at the office, taking care of your children, and doing various household chores simultaneously every day. However, a typical day for you usually won't end here. You also have to find the time to work out, play with your kids and pets, and take on extra tasks, such as volunteering at a local shelter or visiting your parents. If you have a long day ahead of you, simply thinking of doing all these activities might already make you feel tired. Fortunately, there are several ways to start your day right and stay energized as you go about your activities. These include taking gummy vitamins for energy, having a healthy diet, and getting some workouts in. But first, you would do well to know why you feel worn out often so that you can take the right steps to overcome this.
Reasons You Feel Tired All the Time
Based on various studies, below are the common reasons why people tend to feel tired all the time:
1. Sleep deprivation
Insufficient sleep is one of the top reasons why people tend to feel tired throughout the day. When you sleep, your body performs various crucial processes, which include releasing important hormones and repairing and renewing cells. Getting at least seven hours of quality sleep, meaning falling asleep within 30 minutes of going to bed and sleeping straight or waking up no more than once at night, enables your body to perform these activities. As a result, you feel refreshed and energized the following day. Failing to get the recommended hours of quality sleep can cause you to feel tired throughout the next day. You are also likely to have impaired performance and be more accident-prone. Moreover, chronic sleep deprivation can lead to various health issues, including hypertension, heart disease, obesity, and depression.
2. Inactive lifestyle
When you are tired, your immediate recourse might be to sit or lie down. However, doing so may cause you to feel even more exhausted. This is because doing nothing for long periods can increase your feeling of fatigue. Consequently, regular physical activities or movements can boost your metabolism and energy levels.
3. Poor diet
An unhealthy or poor diet means you are not getting the right amount of nutrients you need to stay energized and healthy. And this can cause you to feel exhausted all the time. According to a report, fatigue can be caused by deficiencies in the following nutrients:
- Iron
- Vitamins B2, B3, B5, B6, B9, and B12
- Vitamin C
- Vitamin D
- Magnesium
Chronic fatigue is one of the common symptoms of iron deficiency anemia. Increasing your intake of iron and maintaining the right amount in your body allows you to overcome this condition and minimize your feelings of exhaustion. B12 is another nutrient that plays a crucial role in helping you stay energized. This vitamin helps with oxygen delivery and energy production in the body, which means low levels can cause fatigue. To know which nutrient deficiencies you may have, ask your doctor for advice regarding the tests you should undergo.
4. Chronic stress
Stress and anxiety can directly cause fatigue and poor sleep quality. These can even lead to mental exhaustion. Experiencing a little stress from time to time can be healthy and help you be more alert and think outside the box. But as mentioned, excessive and chronic stress can cause physical and emotional exhaustion, which can lead to health issues. These health problems include headaches, insomnia, chronic back pain, depression, and cardiovascular and gastrointestinal diseases.
5. Certain medical conditions
Aside from anemia, there are other medical issues that can cause you to feel drained all day. These diseases include:
- Type 2 diabetes
- Sleep apnea
- Hypothyroidism
- Chronic kidney disease
- Heart disease
- Rheumatoid arthritis
Chronic fatigue syndrome or myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) is another serious condition that can cause severe fatigue. Its symptoms include headaches, dizziness, difficulties thinking and sleeping, and tiredness.
Effective Ways to Boost Your Energy and Stay Energized
There are several things you can do to overcome your feelings of exhaustion. These include the following:
1. Adopt better sleep habits.
Since insufficient sleep is one of the common causes of fatigue, start by improving your sleeping habits. You can do this by following a strict sleep schedule, which means going to bed and waking up at the same time daily. Taking some time to relax before hitting the sack and avoiding taking naps during the day can help you have better sleeping habits as well.
2. Be more physically active.
As mentioned, getting regular exercise can make you feel less tired and boost your energy. Because of this, you need to be more physically active. Being physically active doesn't mean going to the gym every day, which may be difficult for you if you always have a busy schedule. A 15-minute walk can replenish your energy and help you stay alert for several hours. But to experience the most benefits from working out, try to hit the recommended time of 150 minutes of moderate-intensity aerobic exercise per week.
3. Improve your diet.
Having a balanced diet can help correct your nutrient deficiencies and enable you to go about your daily activities. Start by eating more fruits, vegetables, and whole grains. Also, vary the proteins you consume and reduce your sugar intake. Additionally, consume only the recommended amounts of calories for your age, sex, weight, and activity levels. Don't forget to stay hydrated during the day by drinking more water and other healthy beverages.
4. Manage your stress.
Learning how to deal with and reduce your stress can help you immensely with staying energized throughout the day. Working out regularly is one way of managing and reducing stress. Yoga, Pilates, tai chi, breathing exercises, meditation, and listening to music are also effective stress-relieving techniques. Spending a day at the beach, visiting parks, and hanging out with your family and friends can help you relax and increase your daily energy levels. And as a final tip, consult your healthcare provider if you suspect that you feel tired all the time due to a medical condition. Your specialist will ask you to undergo tests to determine if you lack key nutrients, have a health problem, or both. Their diagnosis will allow them to prescribe a more comprehensive treatment plan that will help you overcome your feelings of exhaustion and treat the underlying medical condition.
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