A sense of fatigue 14 reasons

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Lack of sleep is not the only thing that sucks out your life energy. Various little things that you do (or not do) can exhaust you both in mental and in physical terms. The experts identified the most common bad habits that cause you to feel tired, and also described a simple life tricks that will help you to return your gait vigor and ease.

You skip exercise when you feel tired

The decision to skip training in order to save yourself extra energy actually works against you. At the University of Georgia conducted research which has found that after six weeks after a perfectly healthy adults have started to exercise three times a week (at least 20 minutes at a time), they began to feel less tired and more energetic. Regular exercise increases strength and endurance, help to optimize the performance of your cardiovascular system, and improve the delivery of oxygen and nutrients to your tissues. So next time when you have the desire to lie down on the couch, at least go for a ride — you won't regret it.

You don't drink enough water

Says Amy Goodson, a dietitian from the center for sports medicine Texas Health Ben Hogan even a little dehydrated (deficit of only 2% of the liquid from the norm) affects the amount of energy. According to her, the dehydration leads to a decrease in blood volume and makes blood thicker. And it makes your heart to pump blood less effectively and reduces the rate at which oxygen and nutrients reach your muscles and organs. Drink plenty of fluids – that's an easy decision.

You consume insufficient amounts of iron

Iron deficiency leads to the fact that you feel sluggish, irritable, weak and unable to focus on one task. It makes you tired, because in this case, your muscles and cells receives less oxygen. Boost your iron intake to reduce the risk of anemia. To do this, start to eat enough lean beef, beans, tofu, eggs (including the yolk), dark green leafy vegetables, nuts and peanut butter, and try to eat them together with foods with the highest content of vitamin C (vitamin C improves iron absorption when you eat it together). Note: iron deficiency may underlie many diseases, so if you are experiencing symptoms of deficiency, then visit the doctor.

You are a perfectionist

Says Irene S. Levine, Ph. D., Professor of psychiatry at the medical faculty of new York University, the desire to be perfect (which, let's face it, impossible) makes you work much harder and longer than necessary really. You set goals that are so unrealistic that they are difficult or impossible to achieve, and, in the end, it does not bring you any self-satisfaction. Levin recommends that you independently set yourself a time limit to perform certain tasks and try not to exceed it. Over time, you will understand that the extra time you previously spent on your job, in fact, does not help to improve.

You make mountains out of molehills

If you think you want to fire when your boss suddenly calls you into his office or too scared to ride a bike because you worry that you'll have an accident, then you are liable to catastrophically, or the expectation that you will always be the worst. This anxiety can weaken you and lead to mental exhaustion. When you catch yourself thinking like that, take a deep breath and ask yourself how likely it is that the worst really will happen? Walks outdoors, meditation, exercise or exchange of experiences with friends can help you cope better with this problem and become a more realistic person.

You skip Breakfast

The food you eat nourishes your body and when you sleep, your body continues using what you ate for dinner the night before, to maintain a continuous flow of blood and oxygen. So when you Wake up in the morning, you should replenish your strength by eating Breakfast. Miss it and you will feel lethargic. Eating Breakfast is like fueling the fire in your body. The Breakfast starts your metabolism. Tomorrow is better to eat whole grains, lean meats and healthy fats.

You eat junk food

Foods saturated with sugar and simple carbohydrates have a high glycemic index (GI), a measure of how rapidly carbohydrates increase blood sugar levels. Constant spikes in blood sugar followed by sharp drops cause fatigue. Doctors are advised to maintain the level of blood sugar at a stable level by eating lean protein along with whole grain at every meal. A good choice can be chicken (baked, but not fried) and brown rice, salmon and sweet potato or chicken salad and fruit.

You can't say "no"

The desire to please everyone often to the detriment of your own energy and happiness. What's worse, it may force you to feel resentment and anger. And it is possible to coach your child, which asks you to bake cookies for the entire football team or your boss who asks you to stay and work on Saturday, you don't have to say Yes to them. Susan Albers, a licensed clinical psychologist from the Cleveland clinic advises to learn to say "no" out loud. Try to say it in silence. Hearing you say the word out loud alone, you will be able to say it next time, when the need arises.

In your office a real mess

According to the results of a study conducted at Princeton University, a cluttered Desk mentally exhausts you, because it does not allows you to focus on the work and limits the ability of the brain to process information. At the end of each day, check that your working and personal belongings were collected and put in place. This will help you to start the next morning with a positive attitude. If your office needs General cleaning, do not worry, removing little by little, start with cleaning that is in a prominent place, and then go to the Desk and cabinets, turning over box after box.

You work on the weekends

Checking email at the time when you need to relax by the pool puts you at risk of moral and physical burnout. Full disconnection from the mains and allowing yourself to truly unwind allows your mind and body recuperate."When do you learn to relax from work, you will become more creative, productive and efficient when you return to it.

You drink a glass (or two glasses) of wine before bed

The nightcap seems like a good way to relax before sleep, but it can easily lead to unpleasant consequences. According to the doctor of medical Sciences Allen Topia and the head physician of the center of neurology and sleep medicine in new York, at first, alcohol depresses the Central nervous system, causing sedation, but it ultimately disrupts sleep. Alcohol creates the opposite effect, because during its processing the metabolism in the body, it creates a surge of adrenaline. That's why you're more likely to Wake up in the middle of the night after drinking. Dr. Tofy recommends to consume alcohol at least three to four hours before bedtime.

You check your email before going to sleep

The bright light of a tablet, smartphone or backlight of your computer screen can disrupt the natural circadian biorhythm of your body by suppressing production of melatonin, a hormone that helps to regulate cycles of sleep and wakefulness. Sensitivity to the digital glow a variety of technical toys can vary from each person, but in General it would be nice to avoid the influence of any gadgets in approximately one to two hours before bedtime. Can't resist not to test your device before going to sleep? So try to keep it at a distance of not less than 14 cm from your face, to reduce the risk of sleep disorders.

You rely on caffeine to survive the day

Start the morning with a Cup of coffee is not so scary (and in fact, studies show that drinking up to three cups of coffee a day, it's even good), but the doctor Tofay warns that unregulated use of caffeine can seriously disrupt your cycle of sleep-wakefulness. Caffeine blocks the production of adenosine, a byproduct of active cells that allow you to sleep as soon as it accumulates in the body in sufficient quantity. In a study published in the Journal of clinical sleep medicine indicated that caffeine consumption even six hours before bedtime will affect him, so try to drink coffee until mid-day and ensure not to consume caffeine-containing products.

You go to bed late on weekends

The make the over stay fine until late Saturday, and then sleep until Sunday noon lead to difficult falling asleep Sunday night and lack of sleep on Monday morning. So, sitting at home can complicate your social life, try on the weekends to get up around the same time as on weekdays, and then sleep a little during the second half of the day. Short sleep for 20 minutes or so allows the body to replenish its strength without entering into a deeper stage of sleep, which can cause you even more fatigue upon waking than they were before.


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