Do you feel tired all the time?
You want to reach your full potential but you’re exhausted and desire to stay in bed a little longer.
I understand, I’ve been there.
I was diagnosed with chronic fatigue syndrome (CFS) and was in bed 20+ hours a day.
The main cause of my staying in bed for more than 20 hours a day, was the constant feeling of fatigue.
Fatigue is a feeling of constant tiredness, weakness, or dizziness.
It includes an absence of motivation and energy.
Fatigue can also be a symptom of something deeper going on.
Continue reading to find out how you can reach the energy levels you had when you were in your twenties and it’s as simple and easy as a 20-minute walk in the sun.
Why are you tired all the time?
There are a lot of factors that impact our energy levels and they can vary from person to person.
The main causes of tiredness and fatigue are lack of rest, poor eating habits and stress.
The enemy is also hiding in the following:
- Sitting for too long,
- Bad posture,
- Sugar,
- Excess coffee,
- Nutrient deficiency,
- Energy drinks.
Energy is produced by tiny cellular structures called mitochondria.
Molecule adenosine triphosphate (ATP) stores energy and delivers it to cells.
As we get older, the body’s capacity to produce energy is lowered.
But there is a way to increase the production of ATP and it involves three basic concepts: diet, exercise, and sleep.
How to be more energetic?
- Respect your body’s sleep cycle – Sleep happens in several different stages and together they form a sleep cycle. Waking up in the wrong sleeping stage can make you feel terrible. When we don’t use an alarm clock, we wake up at the completion of a sleeping cycle, resulting in waking up well-rested. Try to figure out when you naturally wake up. It might take a while to learn, but once you figure it out you’ll be able to use an alarm clock just as a backup because you will be waking up before it goes off since your body has completed its last sleeping cycle.
- Diet – Balanced and healthy diet can boost your energy levels. Make sure you’re eating enough nutrients. Moreover, eating nutrient-rich foods will also promote healthy digestion, which is very important considering that it’s proven irritable bowel syndrome (IBS) is linked to chronic fatigue.
- Do some exercise every day – Low-intensity exercise like a 20-minute walk outside will increase your energy levels. One study has shown that a low-intensity workout might be more effective at getting rid of symptoms of fatigue than a more intensive workout!
- Get a little bit of sunlight each day – If you spend a lot of time indoors and away from the sun it can be a huge reason why you feel so tired. The sun plays a massive role in maintaining your energy levels. Sun is a primary source of vitamin D for our body and deficiency of this vitamin can lead to fatigue. Namely, one study has shown a strong correlation between vitamin D deficiency and fatigue, and a significant reduction in the severity of fatigue after normalization of vitamin D levels.[1] Supplementation and diet can help maintain the levels of vitamin D in the body but direct sun exposure is far more effective.
Chronic fatigue syndrome (ME/CFS)
There is a difference between symptoms of chronic fatigue (tiredness) and the illness known as chronic fatigue syndrome.
Fatigue is considered chronic when the feelings of exhaustion or lack of energy have lasted six or more months.
Chronic fatigue syndrome also called myalgic encephalomyelitis (ME), can impact person’s day-to-day functioning and quality of life.
I’ve had fatigue severe enough to interfere with my daily activities.
I’d wake up feeling tired, unable to function at work or do any kind of usual daily activities.
In my lowest moments, I was completely bedridden and slept 20 hours a day.
CFS symptoms can include:
- fatigue
- severe headaches
- weakness of muscles or joints
- loss of memory or concentration
- sleeping problems
- muscle pain
- sore throat
- dizziness
- brain fog
Causes of chronic fatigue can be anything from medical to lifestyle-related.
Recognize when fatigue is a problem and seek appropriate medical care.
Conclusion
In conclusion, it is vital to notice when fatigue is impacting your everyday life and if it lasts for more than six months. If it does, the next step is to seek medical assistance.
If it doesn’t, lifestyle changes in your diet, sleep and exercise should be able to help with the feeling of tiredness.
Make your health a priority and in return, you’ll be rewarded with high levels of energy and focus that you can use to reach your full potential and be your best self.
References
[1] Correction of Low Vitamin D Improves Fatigue: Effect of Correction of Low Vitamin D in Fatigue Study (EViDiF Study)