#Tiredness is a common problem we experience every day. We live in a world in which people are taught work is more important than rest. This explains the reason why people go to sleep late and wake up early in the process of chasing success. Fatigue is a constant feeling of tiredness that does not respond to rest or sleep. When you experience fatigue, it means that you have unexplained persistent exhaustion that seems to be getting worse with each day. Sometimes the terms fatigue and tiredness sound similar but are not. To explain this well, let us use an example of systemic exertion intolerance disease(SEID). This condition makes you wake up feeling as if you’ve not slept, and this explains fatigue. When you experience tiredness often, in most cases there is a reason. You could be suffering from flu, anemia, depression, or other worse conditions like chronic kidney disease and liver disease. This blog will help you get a clear understanding of what makes you always tired and what you can do about it.





Failure to Drink Enough Water. Water is life as most people say. The human body is made up of 70% water which regulates various body functions. Most biochemical processes in the body result in the loss of a significant amount of water that requires a replacement. Most of this water is lost through urine, sweat, and feces. Failure to drink adequate water to replace the lost amount leads to dehydration. One important thing to note is that our brains depend on water to function properly. So, when people don’t hydrate, concentration and tiredness occur persistently. Studies have shown that people who exercise without proper hydration end up being more tired compared to those who drink water before and during exercise. There is a common belief that people should take 8 glasses of water per day but this is not accurate. The amount of water you are supposed to take depends on your gender, body weight, age, and the amount of work you do per day. Dehydration makes your blood pressure drop and this causes poor circulation in the body. It also reduces the blood flow to the brain which in return causes feelings of sleepiness and tiredness.





Consumption of Excess Carbohydrates. Carbohydrates are foods that give us quick energy. We rely on this energy to perform daily activities. This means that eating carbohydrates is important. However, consuming too much of them can result in unpleasant feelings of chronic fatigue that get worse with time. On eating carbohydrates, the body breaks them down into simple sugars which then act as fuel in the body. Consuming highly processed carbohydrates such as noodles, white bread, white rice, pasta, sweets, sodas, etc triggers a rise in blood sugar. When the sugar becomes excess in the bloodstream, your pancreas produces insulin, a hormone that works to reduce the present elevated blood glucose. As the pancreas clears the excess sugar, a sudden fall of blood glucose happens, making you feel hungry again and tired. Because you are used to processing carbohydrates, you eat again and the whole problem repeats itself. Studies show that reducing sugar and snacks helps maintain your energy levels. Instead of going for unhealthy packed sugar-filled snacks, you can try something healthier such as okra for more energy. To remain energized for long, replace refined sugar with whole grains and other foods rich in fiber such as vegetables, fruits, and legumes. Again, constant consumption of carbohydrates makes your body release cortisol, a hormone that causes fatigue.





Anemia. Anemia happens when people have low numbers of red blood cells in the body. Anemia is the most common blood disorder in the world and affects 5.6% of the American population. It is also a common problem in women of reproductive age and those who suffer from other medical conditions such as heavy menstrual flows, uterine tumors, fibroids, and endometriosis. There are other causes also such as stomach ulcers, lack of vitamin B12, cancers, and bleeding. In anemia, people lack a certain protein known as hemoglobin, which is essential in the transportation of oxygen around the body. Hemoglobin is found mostly in the red blood cells which anemic patients don’t have or have a low amount. When hemoglobin is low, less oxygen reaches the muscles and this makes you feel tired. Also, having too much iron can make you feel tired. This condition is known as hemochromatosis.





Sleep Apnea. Sleep apnea is a condition characterized by difficulty in breathing while sleeping. It is a common condition and happens across all ages and in both genders. In this condition, your throat narrows or closes hence disrupting the normal breathing pattern. This then constricts the airway, making you snore loudly while sleeping. Because of the narrowing of the airway, it means that the amount of oxygen that reaches your body is less. This is why people with this condition wake up in the morning feeling super tired. The condition is more common in adults especially those who are obese and smoke cigarettes. If you notice that at times you sleep and then experience episodes of disturbed sleep, you could be suffering from obstructive sleep apnea. The condition prevents oxygen from reaching your lungs and therefore reduces the amount of blood oxygen. The amount of oxygen you have in the body also affects how well your heart and brain function.





Not Eating Enough Calories. Our bodies depend on energy to function well. Every cell or muscle requires a constant supply of glucose to work. This glucose comes from the energy-giving foods that we eat such as bread and potatoes. So, when you eat fewer calories than your body requires, you deprive your cells of the most important fuel, and therefore you ned up feeling tired. This is because few calories slow down your metabolism and therefore you end up feeling tired. Slowing metabolism is a way of your body trying to conserve energy. Ideally, an adult is supposed to consume 1200 calories per day to prevent metabolic slowdown. However, this amount depends on your body weight, height, age, and body condition. Also, having fewer calories affects the absorption of other important vitamins and minerals in the body. Failure to absorb vitamin D and iron also makes you feel more tired.





Eating Inadequate Proteins. Apart from carbohydrates, fats and proteins also give us energy. Proteins are also known as body-building foods. Proteins are responsible for muscle growth, and the repair of cells and tissues. We get proteins from common foods such as eggs, beans, fish, and meat. Scientists teach that proteins provide our bodies with more stable energy than carbohydrates and fats. Consuming enough proteins boosts metabolic rate which then reduces tiredness. According to a study conducted in Korea, it showed that that Korean student rarely suffers from tiredness after eating proteins such as fish at least two times a day. Also, consuming proteins while working out reduces the general tiredness that people experience post-workout. Therefore, it’s important to consume enough proteins in every meal to keep our energy levels high.



Are you interested to learn more about constant feelings of fatigue and what to do about it? Kindly check these links out:
https://www.webmd.com/balance/how-tired-is-too-tired#:~:text=You%20may%20be%20too%20exhausted,or%20some%20other%20health%20condition.
https://www.goodto.com/wellbeing/why-am-i-so-tired-66857




Summary

Feeling tired is a constant feeling that most people experience every day. It can be a result of many factors such as consuming too much or little carbohydrates, dehydration, anemia, eating inadequate proteins, and others. Also, other conditions such as diabetes, heart conditions, or anxiety disorders can cause tiredness. Regardless of how severe the condition may be, it’s important to seek medical attention to determine the cause of your tiredness. Also, drinking enough water instead of empty sugary drinks or junk foods can keep energized throughout the day.
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