Feeling tired on a regular basis is extremely common. In fact, about 20-30% of people report feeling tired most of the time. There are many potential causes of chronic fatigue, ranging from lifestyle factors like poor sleep habits to underlying medical conditions. This article will explore the most common reasons why you may be feeling tired all the time and provide tips to help boost your energy levels.
Not getting enough sleep
Not getting adequate sleep is one of the most common causes of fatigue. Most adults need 7-9 hours of sleep per night, yet many people struggle to get enough. Busy schedules, stress, inconsistent bedtimes, sleeping disorders and disruptions like noisy environments or uncomfortable beds can all interfere with quality sleep. Poor sleep makes it hard to function optimally during the day. Aim for at least 7 hours of sleep per night and practice good sleep habits like limiting screen time before bed, avoiding caffeine in the late afternoon, and establishing a relaxing pre-bedtime routine.
Poor diet
What you eat can significantly impact your energy levels. A diet lacking in certain nutrients can leave you feeling sluggish. Key nutrients that provide energy include:
- Protein – Found in foods like eggs, meat, dairy, beans and nuts. Provides sustained energy.
- Healthy fats – Found in foods like avocados, olive oil, salmon. Help regulate hormones and fight fatigue.
- Complex carbs – Found in whole grains, vegetables, fruit. Break down slowly to provide steady energy.
- Iron – Found in red meat, spinach, beans. Critical for delivering oxygen to tissues.
- Vitamin B12 – Found in animal products, fortified foods. Needed for red blood cell production.
A diet high in processed foods like refined grains, sugar and unhealthy fats can lead to spikes and crashes in energy. Limit these and focus on incorporating more lean proteins, fiber-rich complex carbs and healthy fats.
Dehydration
Mild dehydration is another common cause of low energy. Water makes up over half our body weight and is needed for critical functions like nutrient transportation and metabolism. Even mild water loss of just 1-2% of body weight can result in fatigue, headaches, irritability and poor concentration. Aim to drink enough fluids daily to maintain clear and plentiful urination. Get fluids from water, herbal tea, fruits and vegetables. Limit sugary drinks and alcohol which can act as diuretics.
Lack of physical activity
Regular exercise is vital for combating fatigue. Physical activity helps increase energy in several ways:
- Boosts blood circulation, delivering more oxygen and nutrients to tissues
- Triggers the release of endorphins, natural energizing chemicals in the brain
- Builds more mitochondria in cells, the powerhouses that produce energy
- Reduces inflammation throughout the body
- Helps regulate blood sugar and hormone levels
Aim for at least 150 minutes of moderate exercise like brisk walking or gentle cycling per week. Even short bursts of activity like taking the stairs or doing bodyweight squats and lunges periodically through the day can help increase alertness and focus.
Stress, anxiety and depression
Mental health issues like chronic stress, anxiety and depression can leave you feeling drained. Mental fatigue makes even simple tasks seem daunting. The body???s stress response triggers a cascade of hormonal and chemical changes like elevated cortisol that disrupt normal functioning over time. Seeking professional counseling and focusing on stress management through relaxation practices like yoga, meditation, massage and getting outside can help improve mental fatigue.
Chronic inflammation
Systemic inflammation appears to play a role in fatigue and low energy. Inflammation is the body’s natural defense response, but when it becomes chronic it can damage healthy cells and tissues. Diseases like autoimmune disorders, infections, obesity, digestive issues and allergies can all cause persistent inflammation. Anti-inflammatory lifestyle measures like a nutritious diet, exercise, stress management and sleep can help. Certain supplements like curcumin and omega-3 fatty acids also have anti-inflammatory properties.
Chronic conditions and nutrient deficiencies
Certain medical conditions are associated with excessive tiredness, including:
| Condition | Cause of Fatigue |
|---|---|
| Anemia | Reduced oxygen delivery to tissues due to low red blood cells or hemoglobin |
| Diabetes | Fluctuating blood sugar levels, inflammation |
| Thyroid disorders | Hormone imbalance affects metabolism |
| Chronic fatigue syndrome | Unknown, may involve immune dysfunction and inflammation |
| Sleep apnea | Repeated drops in oxygen levels interrupt sleep |
Nutrient deficiencies, like low iron, vitamin D, B-vitamins and magnesium, can also cause fatigue. Work with your doctor to test for and address any underlying conditions.
Medications
Many common prescription and over-the-counter medications list fatigue as a side effect. These include cold and allergy medications containing antihistamines, pain medications, anxiety and antidepressant medications, blood pressure medications, muscle relaxants and certain cholesterol and diabetes drugs. Speak with your doctor if you feel a new medication may be contributing to fatigue.
Poor gut health
Emerging research suggests that having an unhealthy balance of bacteria in your digestive system may contribute to fatigue and other concerns like brain fog and mood issues. Factors that disrupt healthy gut flora include:
- High stress levels
- Unhealthy diet high in sugar and processed foods
- Overuse of antibiotics and antacids
- Diseases like celiac or IBS
Supporting gut health through a nutritious whole foods diet, probiotic foods and potentially probiotic supplements may help increase energy levels.
Getting older
Fatigue tends to increase with aging, especially around mid-life and beyond. Hormonal changes, decreased muscle mass, exertion from chronic conditions and medications can all contribute. Prioritize sleep, nutrition, activity and stress management even more as you get older. Speak with your doctor if fatigue becomes persistent or excessive.
When to seek medical advice
Occasional tiredness is normal, but seek medical guidance if you experience:
- Fatigue that persists longer than 2 weeks
- Excessive daytime sleepiness
- Difficulty concentrating or completing daily tasks
- Sore throat, swollen glands or other signs of infection along with fatigue
- Unintentional weight loss
- Heart palpitations
Chronic unexplained fatigue may signal an underlying illness, so it’s important to connect with your healthcare provider. They can check for conditions like anemia, thyroid disorders, depression, infections, heart problems and sleep apnea.
Tips for beating fatigue
Making certain lifestyle adjustments can often help boost low energy levels:
- Get at least 7 hours of quality sleep nightly.
- Eat a healthy diet high in lean proteins, fiber and anti-inflammatory fats like olive oil and avocado.
- Stay well hydrated by drinking water and unsweetened beverages.
- Reduce stress through techniques like meditation, yoga and deep breathing.
- Exercise regularly, even if just brisk walking 20-30 minutes daily.
- Limit alcohol and sugary foods which can disrupt energy.
- Take breaks to move around if you sit for long periods.
- Get outside daily and expose yourself to natural light.
- Have bloodwork done to check for deficiencies like anemia.
The bottom line
Feeling constantly tired is unfortunately very common in today’s fast-paced world. Lack of sleep, poor diet, inactivity, stress and underlying health issues usually play a role. Making positive lifestyle changes like improving sleep habits, diet and exercise levels can often help boost low energy. Speak with your doctor if fatigue is ongoing or interfering with your daily life to identify any underlying causes.