Why You're Always Feeling Tired: 5 Common Reasons

There are times, especially during the winter months, when we always feel tired, even if we get enough sleep. Sometimes it's a persistent fatigue that makes it hard for us to function throughout the day. Why does this happen and what can you do when you consistently feel exhausted? Here are a few reasons:

You're Eating Too Many Carbs

Carbohydrates can provide a lot of energy on one hand, but they can also leave you feeling fatigued. When we consume sugar and simple carbs, our blood sugar level rises, signaling the pancreas to produce a large amount of insulin to clear the sugar from the blood. This spike in blood sugar, followed by a drop, can leave us feeling tired, prompting many people to seek quick energy again through carbs and sugar.

Research has shown that if you reduce your intake of processed carbohydrates, sugars, and snacks, your energy levels will increase over time. There are also foods like okra, for example, that contain components which decrease fatigue levels in the body and increase alertness. To maintain high energy levels, replace sugar and empty carbs with complex carbohydrates rich in fiber, such as vegetables and whole grains..

You're Not Drinking Enough Water

Not drinking enough water increases the feeling of fatigue. All of our cellular activities, including energy production, require a sufficient amount of fluids. Not drinking enough water leads to dehydration, causing all brain functions to decline, and the feeling of fatigue grows. Studies have shown that dehydration can lead to low energy levels and reduced concentration ability. To avoid this, make sure to drink enough water — on average, 8-12 cups of water per day, depending on body weight. Even if you don't feel thirsty, it's a good idea to carry a water bottle and drink regularly.

You're Not Active

We spend a significant amount of time sitting during the day, and prolonged physical inactivity can lead to increased fatigue. It's well-known that physical exercise can remarkably improve fatigue levels, even for those with severe illnesses. Even light physical activity can alleviate tiredness. To feel more alert, try standing instead of sitting for long periods, take the stairs instead of the elevator, walk to work instead of driving, or go for a short walk whenever possible.

You're Not Eating Enough

If you're trying to reduce your calorie intake, know that this can increase your fatigue levels. Consuming too few calories can lead to feelings of exhaustion because calories are units of energy found in food, and the body uses them to move and fuel processes like breathing and maintaining a constant body temperature. When eating too few calories, metabolism slows down to conserve energy, leading to fatigue..

In addition, if calorie intake is low, the body doesn't receive the vitamins and minerals it needs. So, what's the solution? Most people need a minimum of 1,200 calories a day to prevent metabolic slowdown. To maintain high energy levels, avoid drastic cuts in calorie intake, even if you're trying to lose weight.

You're Sleeping at the Wrong Time

It's not just about how much you sleep, but when you sleep. Sleeping during the day isn't the same as nighttime sleep, and it disrupts our natural order and biological cycle, which responds to sunlight and darkness. If your sleep cycle isn't aligned with day and night, you'll experience more severe fatigue. Therefore, try to get good sleep at night, rather than during the day.