Constantly tired and exhausted - that's the reason
Many people complain of constant tiredness and exhaustion. You have a busy schedule with numerous commitments and tasks to complete. That's where the relaxation comes up short. However, if you feel tired and exhausted all the time, you should also check your own diet.
Because if the body lacks certain nutrients, permanent tiredness, exhaustion or difficulty concentrating can be the result. However, there can be other causes as well. In our guide, we get to the bottom of the causes and tell you what you can do to counteract the constant tiredness.
Possible causes of constant tiredness and exhaustion
Everyone knows stressful phases in life. In particularly challenging times, sleep and regeneration are often neglected. Certain medications, such as some antidepressants, also make you tired. Furthermore, obesity, pregnancy or emotional stress strain on the strength.
However, occasional tiredness is completely normal. Normally, exhaustion and tiredness subside with sufficient rest and sleep. However, if you feel constantly tired and exhausted, you should take a closer look. If you get tired despite getting enough sleep, there can be a variety of reasons.
Constantly tired and exhausted – these are common reasons:
· Lack of sleep
· Nutrient deficiencies
· Stressful events
· Emotional problems at work or privately
· Too much caffeine
· Too much alcohol
· Side effect of certain medications
Those who have recently had a viral infection may also suffer from constant fatigue. Too much work on the screen also triggers fatigue, and appropriate blue light filters and more screen breaks can help here. Are you constantly tired and exhausted? Do the exhaustion check and find the cause!
Cause: Winter time
It can also be related to the time of year that you are constantly tired and exhausted. Especially in the cold season, many people lose their energy. The dark and cold days in autumn and winter tend to make us sleepy and also affect our performance. The reason for winter fatigue is the messenger substance melatonin. Melatonin is also known as the sleep hormone and is increasingly released on dark days. This makes us tired more quickly.
Constantly tired and exhausted - this is how you overcome winter fatigue:
· Balanced nutrition
· Exercise in the fresh air
· Contrast showers after getting up
· Power napping
Fresh winter vegetables such as cabbage, carrots or broccoli contain numerous valuable vitamins and give you an energy boost. Walking, jogging or cycling in the fresh air also provide more energy. Contrast showers in the morning strengthen the immune system and wake you up. The brave can also go ice bathing - but there are a few things to consider here. The ice bath should only last a few seconds, otherwise it can cause damage.
Constant tiredness and exhaustion - nutrient deficiency as the cause
Those who constantly feel tired and exhausted could also be suffering from a nutrient deficiency. Chronic fatigue caused by nutrient deficiencies often lacks one of the following nutrients:
· Vitamin B12
folic acid (vitamin B9)
Constantly tired and exhausted from lack of nutrients? The reasons for nutrient deficiencies can be a chronic illness, an unbalanced diet, too little sunlight or
be recording disorders. Iron deficiency is particularly common in young women due to the loss of blood during their periods. But it can also occur in older people. Oatmeal, quinoa, sesame and legumes contain a lot of iron. A vitamin B12 deficiency often occurs in vegan diets, as the vitamin is almost exclusively found in animal products.
The body produces vitamin D itself from sunlight. Vitamin D deficiency occurs particularly in winter and in people who spend most of their time indoors. Folic acid is mainly found in green vegetables and leaf salads. An unbalanced diet can lead to a deficiency. Pregnant women also have an increased need for folic acid. Depending on the individual situation, supplements can be useful here.
Improper nutrition as a cause of constant tiredness and exhaustion
Our body needs calories for metabolism, brain, breathing and cardiovascular system. If we take in too few calories with food, the metabolism slows down - fatigue is the result. But the wrong diet can also be the reason for being constantly tired and exhausted.
Carbohydrates release a lot of energy quickly. However, if you consume too much sugar and refined carbohydrates, you have to reckon with constant fatigue as a result. Because the processed carbohydrates cause the blood sugar level to spike – the drop then causes you to feel sluggish. Inadequate protein intake can also make us feel tired and exhausted all the time.
Sufficient protein is not only important for muscles and bones. A protein deficiency can lead to reduced performance, tiredness and exhaustion, dry skin, brittle nails, sleep disorders and susceptibility to infections. Good sources of protein are dairy, poultry, fish and eggs. Vegetable proteins are found, for example, in tofu, beans, broccoli, lentils and chickpeas.
Constantly exhausted and tired - diseases as the cause
Do you constantly feel tired and exhausted - but there is no nutrient deficiency? Certain diseases can also be the cause of persistent exhaustion.
Possible diseases could be:
· Chronic Fatigue Syndrome
Long-Covid / Post Vac
· Thyroid disorders
· Mental illnesses, such as depression
· Sleep apnea
In the case of persistent exhaustion, the causes should be clarified medically in any case. Do not immediately assume the worst – diseases are not always behind it. Constantly feeling tired and exhausted can also be due to lifestyle, an unbalanced diet and too much stress.
What helps against constant tiredness and exhaustion?
There are a few ways to combat the constant sluggishness. The following habits are especially helpful:
· Sufficient restful sleep: avoid heavy food, alcohol, nicotine and caffeine in the evening. An evening ritual also helps to end the day better and contributes to a more restful sleep.
· Balanced diet: Eat a varied diet with sufficient protein, healthy fats, carbohydrates and micronutrients such as vitamins and minerals.
· Relaxation and downtime: Make sure you have enough downtime every day and take the time to relax. Relaxation techniques such as Qi-Gong, PMR and yoga can help you with this.
· Sports and exercise: A mixture of strength and endurance sports makes sense, but walks with or without a dog are also beneficial and drive away tiredness.
At GenoLine, we recommend an overall balanced lifestyle and a consultation with your trusted doctor if you feel tired and exhausted all the time.