If you ask, "Why am I always tired?", you are not alone. With our hectic lifestyles and less than optimal health habits, lack of energy and fatigue are modern-day epidemics.
If you feel exhausted because you are burning the candle at both ends, then you have your obvious answer for why you are always tired. Unfortunately, the reason isn't always that clear. Sometimes it takes a little detective work to figure out what is behind your constant fatigue.
The reason why many people are always tired and lack energy is because of adenosine triphosphate. ATP is a molecule produced by the mitochondria in your cells. Its job is to capture and store chemical energy from food. Then, it transports this fuel to cells throughout the body. ATP molecules provide most of the energy that powers cell and body activity. Life cannot exist without it.
When you are deficient in ATP, your mitochondria, the energy powerhouses of your cells, can't deliver nutrients and energy to where it is most needed. A deficiency is common in people who exercise regulary and/or have chronic fatigue or chronic pain. Also, as you age, your body has fewer mitochondria and less ATP.
Poor eating habits affect your energy in a number of ways.
Eating a healthy diet is important for energy production. If you don't eat enough essential fatty acids or protein, your mitochondria cannot make enough ATP to fuel your body.
Skipping meals or waiting too long to eat between meals causes your blood sugar to drop. Eating or drinking too many simple carbohydrates (think white foods and sugar) causes blood sugar to spike and then drop. When your blood sugar plummets, so does your energy.
Overeating and making a lot of bad food choices also causes a dip in energy. It takes a lot of your body resources to digest food. If you eat junk food, your body actually has to use some of its nutrient stores to process that food.
Obesity makes your body to use extra energy in a few ways. Digesting extra food takes more energy than eating appropriate amounts as does carrying around extra pounds. Your body needs that energy to function. assimilate nutrients, move blood and fluids, and detoxify. If all your energy goes for these priorities, that leaves you little to do what else you want to do.
Food sensitivities are behind a variety of symptoms including extreme fatigue. Food allergies are hard to miss because of obvious, sometimes life threatening symptoms, such as difficulty breathing or a rash. Food sensitivities are more difficult to ferret out.
Common problematic foods include dairy, grains with gluten (wheat, rye, oats, barley), peanuts, corn, soy and eggs. Too much sugar and artificial sweeteners can also stress your body. All these foods are a regular part of the standard American diet.
If you notice you have no energy within an hour of eating a particular food, or experience bloating or gas, consider eliminating it from your diet for at least a week and notice if you feel more energetic. Do this even if it is a healthy food. It is not healthy for you. Here's a tip - these are often the foods you crave.
Chronic stress is a common cause of burnout and extreme or constant fatigue. Ongoing and intense distress disrupts almost all your physical and mental functions including your immune system, digestion, mental focus and sleep. Stress uses up a lot of energy. After a while your adrenal glands cannot keep up with the demand for more stress hormones. This can happen rather quickly if you are under severe stress. It can take months or more for them to rebuild.
Some people get addicted to the energizing feeling of the adrenaline rush and create lots of reasons during the day to push the stress button.
If you have the habit of creating stress for yourself by rushing and pressuring yourself, or you burn the candle at both ends, consider what you are doing to your adrenal glands. This habit may feel good for a while, but it time it will catch up with you.
Eventually those whipped adrenal glands will fizzle out and you will find yourself always tired with little energy. It can take months to get them functioning well again.
Even slight dehydration can make you feel tired. Your cells need enough fluid to get nutrients needed for health and ATP production in and toxins out.
If you consume a lot of processed foods, which are often seriously lacking in water content, too many caffeinated beverages, or alcoholic beverages, you may need to drink more water than usual to keep yourself hydrated.
After you have lost 2-3% of your body fluid, you may start feeling tired because you have less blood volume. When that happens, your heart has to work harder to move oxygen and nutrients in the bloodstream to the muscles, organs, skin, and brain.
Lack of quality sleep and insomnia not only leave you feeling exhausted but cause other health problems as well. Waking up frequently during the night can leave you feeling exhausted. To optimize energy, get the right amount of sleep for you. This is usually between seven to nine hours nightly.
Sleep apnea is another issue that can zap your energy. It disrupts normal sleep patterns and may even compromise your breathing and oxygen intake. Spells of not breathing during the night and/or incessant snoring can make you wake up feeling exhausted.
Poor sleep habits may also explain why you are always tired. If you are getting too much sleep, not enough sleep, have irregular sleep patterns (such as staying up late on the weekends), you could be sabotaging your energy supply.
Research suggests that healthy sleep can increase ATP levels in key brain regions, especially in the first few hours of sleep.
Not getting enough exercise can cause lethargy and fatigue. This may sound counter-intuitive, but your body needs to generate energy to make energy.
I learned this lesson the hard way. Years ago I gave up my lunch time exercise routine to make more time for my studies and responsibilities. Big mistake. I found myself asking, "Why am I always tired?" Really tired. When I made the connection to my skipped exercise routine, I went back to the gym. Within days I had more energy and felt less stressed. Lesson learned.
On the other hand, too much exercise can wear you out, over-stress muscles, and deplete nutrients and fluids in your body.
An appropriate amount of consistent exercise strengthens your muscles and makes them more efficient so they need less energy from ATP. Exercise also makes muscles stronger and more efficient, so they need less energy, and therefore conserve ATP.
Stimulants can give you an energy boost, but overusing them may backfire and leave you feeling wiped out over time. This is because stimulants don't give you energy, they make your adrenal glands work harder and draw on your limited energy reserves. If you are filling your coffee cup throughout the day or you reaching for energy drinks, this may explain why you are always tired. Sure. you get a quick boost, but at a steep price to your already overworked exhausted adrenal glands and nervous system.
Occasional and moderate use of stimulants can provide a needed energy boost without causing problems unless your adrenals are already weak.
Health problems such as anemia, cancer, heart disease, thyroid problems, digestive problems, and silent infections are a few possible medical reasons why you are always tired. Certain medications may also make you feel tired.
If after honestly appraising your lifestyle and health habits, you still have unexplained mental or physical exhaustion lasting a week or more, please see your medical provider. You may have an undiagnosed health condition that is behind your fatigue.
The reasons that you always feel tired can be caused by several contributing factors. They can be as obvious as poor diet and exercise habits, too much stress, lack of sleep, or dehydration. Or as complex as food sensitivities and chronic unaddressed health conditions. Often, they link to inadequate amounts of ATP in the body.
Now that you have learned reasons for why you are always tired, what can you do about it? The first step is to identify the cause(s). Then take steps to make positive changes.
The tips on the following pages will explain what you can do to have more energy in the short-term and in the long-term.
Why am I always tired page updated 08/2022Source: Tired? 4 simple ways to boost energy