Have you ever caught yourself Googling "I'm always tired" while starting your third cup of coffee of the day? You're not the only one. Life can be stressful at times and many people experience the pressure of keeping all the balls high. Perhaps your work demands a lot of attention, you want to take good care of your family or you feel the obligation to be at social events. It's not surprising that this leaves you exhausted from time to time.
But there are also health reasons that can cause extreme fatigue. In this article, you will read about the possible reasons why you experience fatigue and what you can do about it.
We are not giving medical advice. This article is not intended to diagnose, treat, cure or prevent illness. Do you have mental or physical symptoms and want medical advice from a specialist? Then always consult a (company) doctor or psychologist.
Why am I always so tired? 7 possible reasons why you are always tired
1. Medical condition
In most cases, fatigue can be remedied by adjusting your lifestyle or diet. But it could also be that a medical reason is the cause of your fatigue. Therefore, if you suddenly experience chronic fatigue, it is wise to consult a doctor first.
You may be asked to be tested for certain medical conditions linked to fatigue, such as sleep apnea, cancer, chronic fatigue syndrome, anxiety disorders, kidney disease, depression and diabetes.
It is not normal to feel tired all the time. Therefore, always consult a (company) doctor first so you can get the right treatment if needed.
2. Not enough sleep
It's not just the amount of sleep that counts here. In fact, the quality of your sleep is just as important if you want to wake up feeling rested. And while most of us know that sleep is important for our overall health, a large percentage of people don't get enough sleep.
But how much sleep do you actually need? Despite everyone having different needs when it comes to sleep, it is recommended that you get 7 to 9 hours of sleep per night.
3. Stress
It is normal to experience stress from time to time. In fact, a little stress is necessary for optimal functioning. Still, chronic stress is not harmless and can lead to fatigue.
Other symptoms you may experience with chronic stress include headaches, dizziness, digestive problems, sleep problems, forgetfulness and difficulty concentrating.
While it is not possible to eliminate all stressful situations from your life, it is important to learn how to properly manage stress.
Reduce stress through meditation
It has been proven that meditation can help reduce stress. The overwhelming feeling we sometimes experience disappears faster when we take a break to quiet our minds.
While meditating, we observe our thoughts and feelings - we do not judge them and simply let them be there. If we meditate regularly, we can give new meaning to our thoughts. For example, we can change the way we perceive stress so that we can deal with it better.
So the goal of meditation is not to eliminate stress from your life, but to learn to deal with it better. The Meditation Moments app has several meditations specifically designed to reduce stress.
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4. Shortage of certain nutrients
A shortage of energy may mean that you lack certain nutrients. Too little of the following nutrients is linked to fatigue:
- Vitamin B12 and other B vitamins
- Vitamin D
- Vitamin C
- Iron
- Magnesium
- Calcium
- Zinc
- Manganese
It is possible to supplement this deficiency through a balanced diet or possibly additional supplements. Yet taking supplements is not always necessary. A balanced diet consisting of fruits and vegetables, whole grain cereals, protein, legumes, healthy fats and nuts and seeds should give your body everything it needs. However, always rule out a medical condition as the cause of your fatigue before making any adjustments to your diet.
5. Dehydration
Most people know by now that it is important to drink enough water for your health. But what many don't know is that drinking water also helps maintain your energy levels.
Research has shown that dehydration leads to low energy and lack of concentration. And another study even linked dehydration to shorter sleep duration at night. Participants in the study, adults aged 20 and over from the US and China, who slept 6 hours were more likely to be insufficiently hydrated than those who slept 8 hours a night.
Thirst, dizziness, headaches and fatigue are all signs that you are not drinking enough. Therefore, as an adult, make sure you drink between 1.5 and 2 liters of water per day.
6. Obesity and Overweight
Obesity not only increases the risk of diabetes and higher blood pressure, but can also lead to chronic fatigue. Therefore, maintaining or achieving a healthy weight is important if you want to feel well.
In addition, obesity increases the risk of sleep apnea and is linked to daytime sleepiness.
If you are not currently at a healthy body weight, start by setting realistic goals for yourself. Try to incorporate more exercise into your days and choose healthier options when it comes to food.
7. Inactive lifestyle
While most people think exercise only costs energy, it actually brings us more energy. Consequently, an inactive lifestyle has been linked to more than 30 chronic diseases and conditions, including fatigue.
Did you know that the average office worker sits for 15 hours a day, as opposed to, say, a farm worker who sits for an average of only 3 hours a day? This has huge implications for your health in general.
But don't worry: even with an office job, it is possible to get enough exercise throughout the day. For example, take short breaks to do a few exercises, make phone calls standing up and take a walk during your lunch break.
We all have days when we feel less energetic. But if fatigue takes over and you can no longer muster energy for your daily tasks, it is wise to find out the underlying cause of the fatigue.
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