Lack of energy and fatigue are common problems around the world, despite the high living standards in developed countries and despite access to adequate food and medical treatment.
The main problem is even the contemporary lifestyle, which involves little exercise, consumption of processed foods and physical excitants.
Here are 10 possible reasons why you might feel tired and weak, with no energy.
Lack of exercise
At least 30 minutes of daily physical activity helps you sleep better, according to a study conducted at Boston University, USA. Neurologist Thomas E. Scammell, who led the study, found that an increase in body temperature during exercise activates the brain cells responsible for inducing sleep.
Even a 30 minute walk every morning helps you with more energy during the day and a better during night. If you exercise at night, remember that physical activity should be completed at least three hours before bedtime.
Do you have a sleep schedule?
If you wake up in the morning during the week and on weekends you sleep until noon, you disturb the circadian rhythm, the body's natural sleep schedule.
Try to keep consistent bedtimes and wake up hours so your body form a habit. Research has shown that different waking up hours have a greater impact on your energy level than sleeping hours.
Is your bedroom dark enough?
Experts say that sleep is more restful in a completely dark bedroom. Make sure curtains and drapes are pulled completely when going to sleep. Although a low intensity light does not affect your sleep, a bright light from outside can disturb your sleep.
You are dehydrated
Dehydration causes the body to conserve energy, decreasing blood flow velocity. This deprives the muscles of oxygen and causes fatigue. Even mild dehydration can make you feel lethargic.
Among its symptoms are: constipation, rough skin, mouth, lips and dry mucous membranes, foul-smelling and dark urine, thirst and fatigue. Drink two liters of fluid daily and choose particular water, tea, lemonade, and eliminate carbonated beverages and sugar-rich juices.
You have an incorrect posture
An incorrect posture makes you feel tired because it doesn't allow you to breathe normal. On the other hand, blood flow to the brain and its oxygen supply may be reduced by up to 30%, which gives the feeling of fatigue. Correct wrong posture by strengthening your back muscles by exercise.
You eat too much sugar
Sugar juice, candy, chocolate and cakes give you energy for a short period of time. These foods trigger the release of large quantities of insulin, which lowers blood sugar level and makes you suddenly feel very tired.
Eat fiber-rich fruits, vegetables or whole grains to keep your blood sugar levels constant.
You drink coffee and caffeinated beverages
Caffeine may increase the body's response to stress. A study showed that two or three cups of coffee a day can significantly increase stress hormone levels in the blood.
Experts recommend you drink beverages with caffeine in the morning. "Organism needs 10 to 12 hours to completely eliminate caffeine, so it is advisable to consume coffee before lunch," says Dr. Jim Lane, a professor at Duke University.
You have iron deficiency
Iron deficiency is a very common problem for women and girls at reproductive age around the world. Symptoms that indicate iron deficiency are tiredness, physical weakness, incomplete breath, dizziness, fainting, pale skin, feeling cold, sadness and depression. Iron deficiency anemia is detected with a simple blood test and can be treated with iron supplements, taken only on medical advice.
You are depressed
Lack of energy and fatigue are common symptoms of depression, a problem that can be caused by tense situations, hormonal changes, too little sleep.
Alarm signals indicating pronounced depression are sadness, anxiety, guilt, lack of ability to concentrate, insomnia or excessive sleepiness, poor appetite or overeating, suicidal thoughts. If you have these symptoms, visit you doctor as soon as possible.
Snoring or sleep apnea is a temporary interruption of breathing during sleep. People with sleep apnea stop breathing repeatedly during sleep, for intervals ranging from several seconds to a minute or more.
If you are struggling with this problem, your brain can not get into a state of total relaxation, called REM sleep phase, and the effect is fatigue in the morning, headaches and irritability. There are a number of solutions in this regard, including nasal patches that keep your nasal passages open during night.