9 REASONS WHY YOU'RE
CONSTANTLY WORN OUT
Do you
struggle to get out of bed, feel constantly drained and rely on
pick
me-ups like coffee and sugary treats to get you through the day?
If so, you're far from alone. Research reveal that one in three of us admit
we're
permanently worn out because of the pace of modern life.
A
survey by a vitamin company revealed that a whopping 97% of us claim
we
feel tired most of the time and doctors' records reveal that 10% of people
who
visit them complain of unexplained tiredness. So much so that doctors
have
even created a handy acronym -TATT (Tired All The Time).
Here,
experts point to some of the causes and how to deal with them.
NO EXERCISE
Avoiding
exercise because you're tired actually makes you feel worse.
Regular
exercise makes your heart and lungs work more efficiently ,
delivering oxygen and vital nutrients around
the body .
Remedy:
Next time you're tempted to flop on the sofa, force yourself up
for a
brisk 10-minute walk -you'll feel more alert.
LACK OF SLEEP
Recent
research shows many of us survive on so-called `junk sleep'
-the
kind when we wake up frequently throughout the night. It doesn't
replenish our energy levels as well as long
stretches of continuous
sleep
do.
Remedy:
Develop good sleep hygiene. Go to bed on time, avoid staring
at
screens an hour before bed time. If sleep evades you, have a relaxing
bath
and a cup of warm milk. Throw in some easy reading, as that helps.
CAFFEINE
ADDICTION
Although
we think of caffeine as a pick-me-up, it actually makes us feel
more
tired once the initial surge wears off. This is because our brain
chemistry
doesn't like being interfered by stimulants, so it releases
chemicals
to dampen down the alert response. Drinking coffee even six
hours
prior to bedtime meant poorer quality kip.
Remedy:
Avoiding caffeine will increase energy levels in the long run.
But
cut down gradually to avoid headaches and irritability.
IRON DEFICIENCY
Figures
show that around one third of women are low on iron often due
to
heavy periods.Some have low enough iron levels to be anaemic.
If you
pull down your bottom eyelids and the inner rim looks pale
rather
than pink, it's an indicator.
Remedy:
Include plenty of iron-rich foods in your diet, such as lean meats,
dark
green vegetables, pulses and dried fruits, and pair them with foods
like
citrus fruit high in vitamin C.
DEHYDRATION
Losing
even as little as 2 per cent of your body's normal water content
can
take its toll on your energy levels. As we get older we lose our thirst
reflex.
Also, working in an air-conditioned office, going for a long walk
can
lead to depleted fluid levels. This causes blood pressure to drop and
not
enough blood gets to the brain or muscles. It results in headaches,
fatigue
and loss of concentration.
Remedy:
Try to drink water every two hours. If you need encouragement,
add
mint, basil, lemon or cucumber to liven its flavour.
SUGAR OVERDOSE
Sugary
energy drinks and snacks like biscuits, chocolate and crisps cause
sharp
spikes in blood sugar levels that can leave you tired.
Remedy:
Swap to low-sugar foods. Avoid white carbs such as bread and
pasta
which quickly convert to sugar in the body. Choose wholegrain
carbs
such as granary bread, wholemeal pasta and brown rice.
MISSING OUT ON
PROTEIN
Surviving
on fruit and salad might feel worthy , but avoiding protein will
leave you
exhausted, as it's a vital energy giver.
Remedy:
Eating a minimum of a palm-sized amount of protein with meals
and eating seeds and nuts or nut butters can
prevent tiredness.
Meat,
fish, cheese, tofu, beans, lentils, yogurt, nuts and seeds are
good sources of proteins.
STORING ON STRESS
While
a little stress helps to keep us on our toes, long-term stress exhausts
the
body leaving us emotionally drained.
Remedy:
When stress strikes, instead of going frantic to fix things,
try to
slow down and take a break.
Call a
friend, walk the dog or do some yoga.
SLUGGISH THYROID
Having
an underactive thyroid -which means it's not making enough of
the
hormone thyroxine -is a surprisingly common cause of unexplained
fatigue,
especially in middleaged women. Other symptoms of a thyroid
condition
include excessive thirst, weight gain and feeling cold.
Remedy:
See your doctor and take a a blood test.
For an
underactive thyroid, a simple once-a-day tablet can
correct
the problem -and most people get their normal
energy
levels back soon after starting the treatment.
|
Daily Mirror
|
BT21OCT15
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