Why am I always tired? 10 ways to treat fatigue

We all feel tired sometimes and that is completely normal. For example, when you stay up late at night and you don’t feel the necessary energy in your body the next morning, there is no reason to worry because there is a logical reason behind your feeling of tiredness. But if the feeling of tiredness always and all the time is in you in such a way that it seems to be ingrained with you, you cannot consider this feeling to be normal. So first you should look for the cause and then treat it.

Why do we always feel tired?

Before you go to the doctor to relieve the feeling of fatigue, think about the following things:

• Family problems or work issues make you feel tired?
• Have you recently lost a loved one and are mourning him? Or have you had problems in your romantic or friendly relationships?
• How boring is your lifestyle?

The doctor can check the cause of your fatigue in several ways:

• Psychological causes
• Physical causes
• Lifestyle causes

Psychological causes of fatigue

The most common causes of fatigue are psychological issues, not physical issues. Psychological causes related to the feeling of fatigue lead to lack of sleep or insomnia and cause a person to not have the necessary energy during the day. The psychological causes of feeling lethargic are:

Stress

Stresses and pressures of life can make us tired from time to time. Sometimes, even positive events such as a house move or marriage can cause a lot of stress to people. In order to relieve stress, we suggest meditation, yoga and listening to relaxing music. Of course, sometimes it is necessary to see a doctor.

People with generalized anxiety disorder always feel worried and irritable and feel tired all the time. The treatment of this disorder should be done through psychotherapy and medication.

depression

If you feel sad and lack energy, and when you wake up feeling tired, you may have depression. Depression should be treated under the supervision of a doctor, by taking medication and also going to psychotherapy sessions. It is necessary for a person to change his lifestyle and include exercise in it.

Physical causes

There are several diseases that make a person feel tired all the time:

• iron deficiency anemia
• Hypothyroidism
• sleep apnea

Fatigue can also have the following physical causes:

• Pregnancy, especially in the first 12 weeks
• Overweight or obesity
• Underweight
• Cancer treatments such as chemotherapy
• Side effects of some medications

If you feel tired continuously for more than 4 weeks, it is better to see a doctor.

Causes of fatigue related to lifestyle

Sometimes, in order to be active during the day, a person turns to caffeine and alcohol, or turns to sugary and high-fat snacks instead of eating a healthy meal. The causes of fatigue that are related to lifestyle include:

• Drinking too much alcohol and sleep disorders
• Not exercising or exercising too much
• Excessive consumption of caffeine (eating too much tea and coffee)
• Night shift for working people
• Dozing in the middle of the day and as a result disturbed sleep at night

What is the cure for fatigue?

Fatigue should be treated according to its cause. Pay attention to the following:

Eating regular meals

One way to deal with the constant feeling of tiredness and weakness is to eat all 3 meals throughout the day and also don’t forget to eat snacks. This solution is much better than eating a large meal at once. Try to eat enough fruits and vegetables, whole grains, lean protein, low-fat dairy, and healthy fats every day. Be sure to reduce the consumption of simple carbohydrates, unhealthy fats and sugary drinks to help your body’s health.

Buy multivitamins

If you are facing a deficiency of vitamins and minerals, save yourself by buying multivitamins or food supplements. Of course, sometimes it is necessary to provide nutrients to your body separately instead of multivitamins. For example, if you have anemia, buy iron tablets and use them.

• Do you know which vitamin and mineral deficiency may lead to constant fatigue? Lack of iron, vitamins B2, B3, B5, B6, B9, B12, D, C and magnesium.

Increase physical activity

When you are very tired, exercise may be the last thing on your mind, but it is very effective. Regular exercise will make you feel less tired in the long run and therefore always have enough energy. Start with a small amount of exercise, gradually increase it over weeks and months, and finally try to do 2 hours and 30 minutes of moderate intensity aerobic exercise in a week. Like cycling or brisk walking.

Lose weight to have more energy

Feeling tired may be related to being overweight. Being overweight puts extra pressure on your heart and makes you tired very quickly. Lose weight to feel more energetic. Movement and exercise along with healthy eating will help you lose weight.

sleep well

In order to be fully alert during the day, it is necessary to sleep well every night. Experts recommend that every adult should have at least 7 hours of useful sleep every night. To increase the quality of your night sleep, try to avoid napping during the day, go to bed at a certain time every night, and wake up at a certain time every morning.

Reduce your stress

In order to increase energy, you need to get rid of stress. Some activities that relax you can be helpful. Like:

• Exercising in the gym
• yoga
• Listening to music or singing
• Spending time with friends

Doing any type of activity that can be effective in calming you down is suggested to deal with stress.

Go to counseling

There is evidence that counseling or psychotherapy can help relieve fatigue caused by anxiety, stress, and low mood.

Reduce caffeine consumption

If you feel tired all the time, you need to give up caffeine. Caffeine can be found in coffee, tea, and energy drinks. Also, some painkillers or herbal medicines can also contain caffeine. Try to completely stop caffeine consumption for 1 month and then see if you still feel tired and lack energy? Stopping caffeine suddenly may give you a headache. In this case, reduce it little by little and then put it aside.

Do not drink alcohol

Some people may think that drinking alcohol before bed helps them sleep better. While this is not the case and the next day you will feel more tired even if you slept for 8 hours the night before.

Drink enough water

To have more energy Hydration Pay attention and keep your body hydrated. That is, drink enough water so that your body does not become dehydrated. 1 glass of water especially after exercise makes you have more energy.

A drink to relieve fatigue

If you constantly feel tired, we suggest you to consume the following drinks:

• Green tea
• coconut water
• Smoothies with leafy vegetables like spinach
• Cool syrups such as: orange spring syrup, khakshir, saffron and burdock root.
• Saffron tea
• Thyme tea
• Bahar Naranj tea

final word

We have described 10 ways to treat fatigue in this article. In order for basic treatment to take place, the reason why you always feel tired and low energy must be determined. As we said, the cause may be psychological or physical, or it may be related to the person’s lifestyle. Why do you think you are always tired?