Top 5 Reasons We Get Tired – And What We Can Do About It

Little things we do and don’t do can exhaust us both mentally and physically.

Here are the top 5 common bad habits which can make us feel tired:

  1. Sleep. Lack of sleep is the top reason sapping our energy. Sufficient sleep helps improve memory, sharpen the attention span while decreasing inflammation. It helps establish a healthy weight, expand lifespan, improve mood and decrease stress.
  2. Skipping workouts. Sedentary but otherwise healthy adults who began exercising lightly three days a week for just 20 minutes at a time reported feeling less fatigued and more energized after six weeks.Regular exercise boosts strength and endurance, helps make our cardiovascular system run more efficiently, and delivers oxygen and nutrients to our tissues.
  3. Not drinking enough water. Being slightly dehydrated, as little as 2% of normal fluid loss, takes a toll on energy levels. Dehydration causes a reduction in blood volume making the blood thicker. This requires our hearts to pump less efficiently, reducing the speed at which oxygen and nutrients reach our muscles and organs. To calculate our normal fluid needs, take our weight in pounds, divide in half and drink that number of ounces of fluid a day.
  4. Diet. An un-nutritious diet can make us feel sluggish, irritable, weak, and unable to focus. Less oxygen can travel to muscles and cells causing increasing risk of anemia. Load up on dark green leafy vegetables, navy and pinto beans, almonds, walnuts, chia and flax seeds. Pair them up with foods high in vitamin C to allow for better absorption of essential nutrients.
  5. Striving to be a perfectionist. We work much harder and longer than necessary while setting unrealistic goals which may be difficult to achieve. In the end, there can be no sense of self-satisfaction. Setting time limits for ourselves on our projects and taking care to obey them can ultimately provide more balance. In time, we’ll realize that the extra time we were taking wasn’t actually improving our work.

Contact me at Advanced Health to help you find the root cause of your fatigue. We may be able to uncover simple lifestyle tweaks to feel well rested every day.


Author
Dr. Payal Bhandari Dr. Payal Bhandari M.D. is a leading practitioner of integrative and functional medicine in San Francisco.

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