Many Americans report that they feel tired all the time. There are many possible contributors to feelings of constant fatigue such as diet, exercise, and overall health. By ensuring that you are in the best possible health, you can fight fatigue and increase mental clarity. Here are seven possible reasons you may have a lack of energy.
Nutritional deficiency- One of the most common reasons for fatigue is malnutrition. Your body could be lacking in key nutrients, which are integral to your daily energy levels and mental clarity. Consider tracking your daily nutrition, to ensure you are reaching your nutritional requirements. There are numerous websites that can help you track your nutrition more easily.
Dehydration- Many Americans are dehydrated without even realizing it. One of the key symptoms of dehydration is fatigue. You should be consuming water regularly throughout the day, regardless of whether you feel thirsty. Multiply your weight by 2/3 to get the number of ounces of water to drink per day. Add an additional 12 ounces per every 30 minutes of exercise.
Lack of sleep or poor sleep quality- Many Americans are sleep deprived without even realizing it. In addition to making the time to get a goods night sleep, you need to ensure that you are getting quality sleep. There are contributing factors that may be limiting your sleep quality such as alcohol consumption, stress, and poor diet.
Poor Diet- If you notice that you tend to feel tired after eating, the problem may be your diet. Food is meant to energize us and a well-balanced, nutrient-dense meal should do just that. If your diet is too high in fats and empty carbohydrates, that could be the reason for your fatigue. Remember that a person’s daily fat intake should be between 15% and 30% of your total calories. Having a diet too high in fat can lead to lethargy. Similarly, it is important to avoid empty carbohydrates as much as possible. Foods like bread, pasta, sweets, and sodas should be consumed in moderation rather than composing the bulk of your diet.
Overly sedentary- If you work an office job where you are constantly sedentary throughout the day, this could be the cause of your fatigue. Humans, like all mammals, were not made to sit for long periods of time. Consider making time for a workout prior to heading into work everyday. Additionally, every couple of hours get up and walk around for a few minutes.
Anemia- If you are feeling constantly tired, then the problem may be anemia. Anemia is particularly common among women. Consider getting a blood test from your physician to see if this could be the problem. If it is, combatting anemia is easy. Eating iron rich foods such as meat, leafy greens, nuts, and beans can help to raise your iron to healthy levels.
Vitamin D deficiency- Vitamin D is essential to maintaining proper energy levels. Studies suggest that nearly 3/4 of all Americans are deficient in vitamin D. Consider taking a vitamin D supplement to ensure that you are getting enough.