How to Fight the "I’m Too Tired Blues"

Do you struggle with low levels of energy from time to time, that doing daily house chores seem like a tedious undertaking? Sometimes you want to cook your family a good meal for dinner but you feel so tired that you end up calling for food delivery instead. You know your house needs tidying and you had that plan in your mind to reorganize and pick up the clutter before hubby and the kids come home, but instead you spend most of the day curled up like a ball under the covers. Does this sound familiar? If so, rest assured that you're not alone. According to doctors, fatigue is the most common complaint of adults seeking medical treatment and most of these are women.  


It’s definitely frustrating when we are constantly having an energy crisis. Then the feeling of guilt comes in and we blame ourselves for a lack of motivation to do the things we used to do for the family. Perhaps our body is giving us a hint that something is wrong inside us but oftentimes we ignore the warning and fatigue becomes a way of life. Take in mind that it is not normal to live feeling exhausted week after week though you are getting an adequate amount of rest. We need to be attentive to our parents as well, because older people presume that their fatigue is due to aging, therefore ignores it and will not seek medical care until physical illness becomes obvious.

 How could we reinvigorate our old self again? Why do we feel fatigue? Maybe our lifestyle or psychological problem or an underlying illness can be responsible for feeling fatigue all the time.  If we suspect it’s our lifestyle causing us the feeling of weariness, tiredness or lack of energy then we should assess our daily activities or routines to point out the culprit and to change our way of life. But if you think it’s not your lifestyle that’s making you too tired, then you need to go see a doctor for a more thorough evaluation.

Most common causes of fatigue due to lifestyle:

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      Crash diet/ fad diet - a type of diet that aims to produce very rapid weight loss in an extremely short period of time, often around 3-7 days. It is not a healthy way to lose weight because it concentrates on extreme calorie restriction and it deprives our body of proper nutrition. If you are on this type of diet, it will be hard for your body to function normally. It will slow down metabolism and conserve energy by making you slow down. This diet will make you lose weight but only temporarily, later on when you go back to your normal eating routine you will most likely gain the weight back and even more.

If you really want to lose weight the healthy way, why not follow a sensible diet in combination with regular exercise instead. Drink plenty of water throughout the day because dehydration is known to cause fatigue. Start your day right by eating a good breakfast every day that has a component of complex carbohydrates, protein and healthy fats.

·         Lack of exercise or inactivity - according to studies, a workout at the gym or a brisk 30-minute walk will not only improve our physical condition but will also stimulate an overall feeling of well-being. Therefore our body and mind become better able to handle the everyday emotional and physical stresses of life. Meanwhile prolonged inactivity can increased the risk of obesity and loss of muscles strength which makes us feel tired quickly.

·         Excessive physical activity - though exercise is good for our body and energizes our being, sometimes it can be addictive, over exercising can drain our energy reserves. Working long hours without enough rest can zap your energy quickly, so always listen to your body when it’s telling you to take time off.   

·         Lack of sleep – 6-8 hours of sleep every night is enough for most of us to feel well-rested and recharged for the next day. But remember oversleeping is as bad as not having enough sleep as well. Both can make us feel groggy and tired all day. Sometimes there are some instances when getting a good night rest is not possible, such as your job requires you to work late overtime, taking a 30 minute to 1 hour nap might save the day. Taking a nap is also good for older people who are having a hard time getting quality sleep at night. Make sure to take a nap at the same time everyday and should not be more than an hour.

·         Side effect of medications - are you taking a prescription or an over-the-counter medicine? High blood pressure medicines and cough and cold medicines are some of the common medications that can cause drowsiness. Talk to your doctor if you suspect that your medication is the reason of your fatigue so the doctor can adjust the dosage. Never stop taking prescription medication without checking with your doctor first. 

·         Alcohol use or abuse - Alcohol is a depressant. It will calm you down and not step up your energy. It can affect your central nervous system like a sedative, and can cause you to feel tired hours after you had your last drink.

·         Too much caffeine consumption - when we need a good pick me up to start our hectic day, the  first thing comes up in mind is to have a cup of coffee. Caffeine is a stimulant, drinking a moderate amount enhances an individual alertness, both physically and mentally. But over consumption of caffeine will have a rebound effect on our body.  

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       Smoking-     cigarette is bad for our overall health. It also inhibits the normal delivery of oxygen to tissues, which results to feeling fatigue.

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          Stress - stress is always a part of our everyday living. We might not be able to get away from it but there are many ways how to deal with stress. Learn better ways to relax such as yoga or meditation. When you start feeling stress, stop and take a deep breath 10 or 20 times until you start to feel relaxed. Learn how to say no, too many commitments and obligations would wear you out. Pamper yourself once in a while, have a facial and body massage, take a long bath while listening to your favorite love songs or anything you can think of that makes your heart and soul happy. Take a relaxing vacation, you deserve it.

  

Fatigue due to a psychological problem:

•  Clinical Depression
•   Anxiety
•  Grief

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 Most common physical illnesses than can cause fatigue:


       Anemia

Underactive thyroid (hypothyroidism)

Undiagnosed Urinary Tract Infection (UTI)

Sleep apnea

Heart Disease

Diabetes

There are many diseases that can cause fatigue both psychological and physical diseases. You owe it to yourself to see your doctor for proper diagnosis and treatment.

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