“Why am I always so tired and lethargic?” It's one of the most googled questions. There are therefore so many different causes of fatigue, so it is often not immediately clear why you feel tired. Of course, it could be a combination of all these causes.
But what types of fatigue are there?
In this blog I give you 10 common reasons why you always feel tired.
1. Stress at work or at home
Unfortunately, we live in a stressful society, a lot is expected of us. Do you sometimes feel like you can't handle your stress anymore? Then this can definitely be the cause of your fatigue. If you are stressed, your sleep quality will also suffer. You start worrying more and your head doesn't get a moment's rest.
Three tips to keep your stress level under control:
- Schedule time for yourself. You can recharge your batteries with small things such as a warm bath or an autumn walk. Reserve that moment in your agenda, taking a rest is extremely important!
- Turn off your mobile, tablet and other devices on time. You are continuously exposed to stimuli due to technology, which is certainly not optimal for your night's sleep. Try to avoid screens an hour before bed.
- Dare to say no and define your boundaries. Excessive work pressure is often the cause of stress.
2. Trouble sleeping
In addition to stress, you may also be experiencing a sleeping problem. There is even a word for it: if you have problems falling asleep or waking up, we speak of insomnia (insomnia).
Many different sleep problems can occur, such as restless legs, sleep apnea (stopping breathing during sleep), teeth grinding, sleepwalking…
Do you think a sleeping problem is the cause of your fatigue? Then visit your doctor, who can refer you to the right experts. You can also keep a sleep diary in which you keep track of your routine and course of the day.
3. Iron deficiency
When your body does not get enough iron, too little hemoglobin is produced. Hemoglobin carries oxygen from the lungs to the cells. If too little oxygen goes to your cells, this can cause complaints such as fatigue, dizziness and shortness of breath.
In case of fatigue due to an iron deficiency, it can help to eat iron-rich foods such as meat, legumes, nuts, fish and shellfish more often.
4. Wrong breathing
It may sound a bit strange, but incorrect breathing can be a cause of fatigue. Breathing seems simple, yet it often happens the wrong way.
A simple example: if you're sitting behind your laptop, you're probably not really working on your breathing. This often causes you to breathe too quickly and shallowly. The consequence? The balance between CO2 and oxygen is disturbed. Because there is less oxygen, your body produces less energy and you experience a feeling of fatigue.
To get your breathing under control you can start with some simple breathing exercises. There are many apps, such as Calm, that help you with these exercises. Schedule a moment every day to become aware of your breathing, that's the first important step.
5. An underactive thyroid
An underactive thyroid gland, also known as hypothyroidism, is a common problem in women. Your thyroid regulates your metabolism (metabolism), which is important for a healthy body.
If you have a slow thyroid gland, this means that your metabolism has slowed down. This causes fatigue and many other complaints such as a decrease in your ability to concentrate, a weakened immune system and even weight gain.
What can you do about it yourself? Eat as much fresh food as possible and avoid processed food. Another tip: Green tea is also known as a means to boost your metabolism.
6. You suffer from depression
If you are constantly tired, this can also indicate depression. You can often recognize it by a gloomy feeling, a low energy level and sleeping problems.
In the case of depression, it is important to seek help because it has a huge impact on your life. In the case of severe depression, those complaints will only get worse... When in doubt, always contact your doctor, he or she can refer you to a specialist.
7. Not getting enough sleep
Of course, it may also be that you just don't have enough hours of sleep. They often say that we should get at least 8 hours of sleep, but that is not true. The number of hours of sleep varies from person to person. Maybe you can get by with 6 hours, while your partner just needs 9 hours.
If you don't sleep enough, it has a lot of consequences. You feel tired quickly throughout the day and you can focus less well. Try going to bed a little earlier and see what those extra hours of sleep do for you.
8. You don't get enough nutrients
A body needs fuel to function optimally. If you eat too little, your body will not receive enough nutrients, which will cause your energy level to drop quickly.
Make sure you eat regularly, spread your eating moments throughout the day and mainly choose healthy food.
9. You eat unhealthy
Reasons 8 and 9 are partly connected. You can compare your body to a large factory where many processes take place. If you eat a lot of junk food, your body has more work to process this unhealthy food. Your body has to work overtime to get rid of that junk.
When you choose healthy food as much as possible, you will soon notice that this has a huge influence on your energy level.
10. You don't get enough exercise
I close the list with a 10th reason that occurs very often. We know that the majority of Belgians do not exercise enough. Somewhere logical if you know how many people have a desk job… we spend a full day behind the desk, which is not really beneficial for our energy level.
However, exercise is super important, and you absolutely don't have to do top sport. With 30 minutes of exercise 3 x a week, your energy level rises enormously. Go for a walk more often before or after work, and do more business on foot or by bike. Movement works wonders! :-)
Do you often feel tired, or have you found a solution to your fatigue in the meantime?
I'm curious, let me know under this blog.