- Fatigue or feeling tired on a regular basis is a symptom of many serious conditions and diseases. But in most cases, it is caused by several lifestyle factors. Fortunately, these are most often quite easy things to fix. In this video, I'm looking at five of the potential reasons why you're always feeling tired and how to fix it. Number one. Consuming Too Many Refined Carbs Carbs can be a quick source of energy. When you eat them, they're broken down into sugar and that's used to fuel your body.
When we're eating too many refined carbs, can actually cause you to feel tired throughout the day. When sugar and processed carbs are consumed, they cause a rapid rise in your blood sugar. This signals your pancreas to produce a large amount of insulin, to get the sugar out of your blood and into your cells, that's the job of insulin. Now this spike in blood sugar levels and subsequent fall, can make you feel exhausted. Craving quick energy, you instinctively reach for another serving of refined carbs, which can lead to a vicious cycle. Several studies have found that minimizing sugar and processed carbs at meals and snacks typically leads to greater energy levels.
In one study, children who ate snacks high in refined carbs before soccer game, reported more fatigue than children who ate a peanut butter based snack. To keep your energy level stable, I replace foods that are high in refined carbs and sugar with whole foods that are high in fiber like fruit, nuts, and things. Number two. Living a Sedentary Lifestyle Inactivity could actually be the root cause of your low energy. Of course, many people will say they're too tired to exercise. One explanation could be chronic fatigue syndrome, or CFS which is characterized by extreme unexplained fatigue on a daily basis. But a recent Cochrane review of studies including more than 1,500 people found that exercise may reduce fatigue in those with chronic fatigue syndrome. In fact, exercise is believed to reduce fatigue among those with other illnesses and even healthy people.
Even minimal increases in physical activity seem to be beneficial. To boost your energy levels, replace sedentary behaviors with active ones. For instance, stand rather than sit where possible, take the stairs rather than elevators, and walk short distances instead of driving. One of my favorite quotes that I learned while I was studying and it's always stuck with me is to think of exercise as an opportunity, not an inconvenience. Number three. Food Sensitivities or Intolerances Common food intolerances include gluten, dairy and egg and FODMAPS which are a type of carbohydrate. These typically cause digestive issues in those who are sensitive but fatigue is another big symptom that's often overlooked.
Researches suggest that those with IBS, which is an intolerance to certain FODMAPS are much more affected by fatigue than healthy individuals. If you suspect that certain foods may be making you tired, consider working with a doctor and dietician who can help you determine which foods are problematic for you. Number four. Not Eating Enough Calories Calories are units of energy in food.
Consuming too few calories can lead to feelings of exhaustion. When you eat too few calories, your metabolism slows down in order to conserve energy, potentially causing fatigue. You also may not meet your vitamin and mineral needs, making things worse.
Your body can function within a range of calories depending on your weight, height, age, and other factors, but most require at the very minimum 1,200 calories per day to prevent a metabolic slowdown. Experts on aging believe that although metabolism decreases with age, older people may need to eat at the top of their calorie range in order to perform normal functions without becoming fatigued. That would typically be upwards of 1,600 calories or more. In order to keep your energy levels up, avoid drastic cuts in calorie intake even if you're trying to lose weight. Number five. Inadequate Hydration Staying well hydrated is really important for maintaining and good energy levels. The many biochemical reactions that take place in your body every day result in a loss of water that needs to be replaced.
Dehydration occurs when you don't drink enough liquid to replace the water lost in your urine, stools, sweat and breath. Several studies have shown that being even mildly dehydrated can lead to lower energy levels and a decreased ability to concentrate. In one study, when men worked out on a treadmill and lost 1% of their body mass in fluid, they reported more fatigue than when they performed the same exercise while remaining well hydrated. Now you may have heard of the rule that says you should drink eight, 8-ounce glasses of water each day. Turns out, this is not really accurate. You may require more or less than this depending on your weight, age, gender and physical activity levels.
The key is to just keep drinking water, needed by you throughout the day and sip it regularly, particularly, if it's a warm day or you're more physically active than normal. Thanks for watching. Make sure to give this video a thumbs up if you found it informative. Don't forget to subscribe to the Authority Nutrition YouTube Channel by clicking the red Subscribe button below this video.
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