Let’s understand. Constant feeling of fatigue is an extremely common phenomenon. Fatigue can be caused by both lifestyle and physical health. I suggest going from simple to complex, and before google various diseases, let’s talk about lifestyle.
Insufficient sleep
Is it hard to fall asleep? Worried about waking up at night? Slept 8-10 hours and still have drowsiness.
Excess in the diet of refined carbohydrates
Refined carbohydrates – products purified from bran, fiber and nutrients.
They are in:
White or brown sugar, candies, desserts, ice cream, jams, syrups
In many breakfast cereals and energy bars
Ketchup and most industrial sauces
Premium flour and bakery products from it pizza dough
White rice
Yogurts with fillers
Juices and other sweet drinks
Many types of vegetable milk
Carbohydrates are a source of energy for the body and, it would seem, they should improve our well-being. However, rapidly digestible carbohydrates cause a rapid rise in blood sugar, in response to which the pancreas produces large amounts of insulin, which is a kind of “key” that opens the “door” for glucose and it enters the cell. In an effort to replenish energy reserves, your hand instinctively reaches for the next portion of harmful delicacies.
Sedentary lifestyle
You can say that you are too tired to do sports, but it has been proven that low physical activity is one of the main reasons for lack of energy.
Insufficient amount of protein in the diet
The recommended rate of protein intake is on average from 0.8 g per kg of body weight.
Eating too few calories
If we consume too few calories to meet basic needs, our metabolism slows down and stores energy, which can potentially cause fatigue. In addition, it is important to meet the needs for vitamins and minerals. Insufficient amounts of vitamin D, iron and other nutrients can also lead to fatigue.
Insufficient water consumption
Biochemical reactions that occur in the body on a daily basis lead to water loss. It needs to be replenished. Studies have shown that even mild dehydration can lead to decreased energy levels and the ability to concentrate and have headaches. So take care of your sleep, drink 1.5 liters of water a day, add seasonal fruits and vegetables to your diet, watch for vitamin deficiencies – this is your ideal formula for fatigue.
