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Tired all the time? The 8 mistakes you’re making every day that could be causing fatigue
From not having enough sex to eating the wrong thing at lunchtime
YOU know that good quality sleep and eating enough are going to supply you with energy, so if these two boxes aren’t ticked then you might be feeling tired.
However, there are actually several other surprising reasons why you might be feeling fatigued.
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Andy Daly, nutritionist at Dr David Jack, says that fatigue can lead to brain fog, increased sensitivity to pain, digestive issues, changes in appetite and mood swings.
Vision problems are also a possible side effect, as well as dizziness, unrefreshing sleep and even increased susceptibility to illness.
Even dry skin can be a sign of fatigue.
Whilst bigger issues such as hormone imbalances and long-term stress can lead to fatigue, there are also some everyday things you might be doing which can also contribute.
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1. You aren’t exercising
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Naturally, too much physical activity can cause you to feel tired.
But Dr Ross Perry GP and medical director of Cosmedics skin clinics says that too little or no exercise at all can cause fatigue.
“This is because when we don’t exercise our muscles, it can cause deconditioning of the body’s musculoskeletal and cardiovascular system, which in turn can make us feel low and depressed,” he adds.
“All of this leads to us feeling fatigued.”
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The NHS recommends that adults do at least 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous-intensity activity a week.
This should be spread evenly over four to five days a week, or every day.
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2. You’re posture is off
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If you’re slouched over a keyboard when you work, you may experience more fatigue than if you were to sit upright with your shoulders back and spine flat.
Bad posture can constrict blood flow, which may reduce the amount of oxygen that is delivered around the body - plus, bad posture can also cause physical pain.
Dr Perry says that any type of physical pain can leave you feeling exhausted, and it can last for many months.
“This is because there is a link between spine pain and fatigue due to the underlying muscles in the back,” he adds.
“If a spinal issue is causing muscle imbalances, this pressure then becomes more of a burden on other muscle groups, and the stress one can endure will leave you feeling exhausted, even if you have done little or no exercise at all.”
3. You’re having pasta for lunch, with a side of bread
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Carb on carb on carb.
Despite carbs being the ‘energy’ food, we do actually need a healthy balance of all three macronutrients – protein, fat and carbohydrates - to help avoid fatigue.
Matt Durkin, health and nutrition expert at SCI-MX, says: “Protein is an important component of the diet as it helps us to maintain the muscle and strength required to carry out our daily activities.
“Having a good source of protein and fibre with each meal can also help to reduce blood sugar spikes, which is a common cause of lethargy.”
Turn to lean sources of protein, such as chicken, turkey fish, eggs and tofu.
Dr Perry adds that a lack of fruit and vegetables can also leave you feeling more fatigued.
4. You aren’t having sex
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If you can’t remember the last time you got jiggy between the sheets, then it’s time to schedule some sexy time.
Matt says: “A lack of sexual intimacy goes hand in hand with fatigue.
“Hormones, such as prolactin and oxytocin, are released during sex, and these help to encourage restful sleep.”
A restful sleep, as we know, can help ensure we have energy the next day.
Matt adds that a drop in testosterone for men can also increase physical and mental fatigue.
A blood test can determine your levels of testosterone.
5. You’re sitting down for too long
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When was the last time you stood up and moved around?
If you’ve been sitting working all day, then you might actually struggle to remember when this was.
But, staying seated for too long could be leaving you pretty tired.
Matt says: “For those working in jobs which involve quite a lot of sitting, it’s likely that you’ll feel more fatigued than those in active jobs.
“This is because sitting for a long period of time can impact your posture, and metabolism and lead to blood flow problems.
“To help avoid fatigue as a result of sitting at a desk, for example, workers should take regular breaks throughout the day and prioritise movement.”
6. You’re drinking a fizzy drink every day
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Fizzy drinks, sweets, bread, cakes and refined breakfast cereals might help to give you that boost of much-needed energy from such a high amount of sugar - but that energy doesn’t last long.
“Consuming foods high on the glycemic index leads to a rapid increase in blood glucose levels, providing a burst of energy,” says Andy.
“However this surge in energy levels is short-lived.
“Following the rapid rise in blood sugar, there is a subsequent sharp drop.”
This energy crash prompts the body to crave more refined carbohydrates and sugar to quickly replenish energy.
“This perpetuates a cycle of energy spikes and crashes, ultimately leading to exhaustion,” adds Andy.
7. You’re drinking too much coffee
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Your morning cappuccino is unlikely going to do you any harm.
However, if you’re a regular coffee drinker, issues can arise.
Pair coffee with other stimulating, high sugar or high caffeine foods and you’re just crying out to feel fatigued.
“Coffee stimulates adrenaline release, leading to temporary energy boosts,” says Andy.
“Over time this can cause adrenal fatigue, contributing to exhaustion.
“Coffee's diuretic effect can cause dehydration, impacting bodily functions and leading to fatigue.
“Coffee affects blood sugar levels too, causing fluctuations, which can lead to fatigue.”
8. You aren’t feeding your gut
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A healthy gut equals a happy, upbeat, energetic you!
“Imbalances in gut flora, intestinal permeability or digestive disorders can impair nutrient absorption and contribute to fatigue as the body isn't getting the nutrients it needs to produce energy,” explains Ruth Jamieson, a hormone health and wellness advisor at ARVRA.
Take care of your gut by feeding it a mixture of colourful fruits and vegs, supporting it with a probiotic and enjoying regular fermented foods such as kimchi and sauerkraut.
When fatigue signals a bigger problem
If you’ve made various lifestyle changes, yet you’re still feeling tired and fatigued, then it may signal a bigger problem.
Ruth says that iron deficiency anaemia can make you feel weak and tired, whilst a deficiency in vitamin B12 and folate (folic acid) can cause your body to have trouble making red blood cells, which can leave you feeling drained.
Food sensitivities, mental and emotional health problems and medication side effects can also leave you feeling drained.
Ruth adds: “Persistent infections or recovering from viral illnesses can deplete energy reserves and result in prolonged fatigue.
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“Mitochondrial dysfunction, where there are problems with the tiny energy factories in your cells, can make it hard for your body to produce energy, leaving you feeling fatigued.”
Visit your GP if you’re concerned about your fatigue and/or you’re experiencing other symptoms such as unexplained weight loss, loss of appetite or a fever.