Do you often ask yourself why do I feel exhausted all the time? Is work too draining? Am I sleeping properly? Am I sick? These could be some of the reasons that may be causing you to be so tired. Sometimes, you can’t even think of a reason, what then? If you’ve been feeling like this for some time now, it means your body is trying to tell you that something’s wrong.
Symptoms may stem from your lifestyle or they can be related to a medical condition. Side effects may include: lack of concentration, memory loss, headache, joint pain, moodiness, depression, etc.
Here is a list of questions that we recommend you ask yourself to find out where your tiredness is coming from:
1. Are you getting enough sleep?
The first, and the most obvious, reason is sleep. Are your sleeping habits regular? Are you going to bed at the same time every night? Do you get those perfect 7 or 8 hours of sleep each night? You’d be surprised to know that if you go to sleep at 10pm and get up at 6am, you will feel more rested, than going to bed at 2am and getting up at 10am or later. It’s all about force of habit and your sleep cycle. At first it may seem hard to start going to bed so early, but after a few nights, your sleep cycle will adjust and your body will get used to it. You’ll find you feel amazing in those previously dreaded early work mornings.
Of course, you should avoid drinking caffeine after 3pm. You should also try to sleep in dark and quiet room, with the least amount of distractions as possible. So, say goodbye to falling asleep with your smartphone, checking social media, or those extended work days with your laptop in bed while you are finishing that long email. Turn everything off, except your alarm clock. Remember, quality of your sleep is more important than quantity.
2. Is your diet healthy enough, or healthy at all?
Having a healthy and balanced diet can do wonders for your sleep cycle. Lack of important nutrients can certainly make your body feel weak. If your body doesn’t get the proper fuel, it won’t function the way it’s supposed to. There is always something that seems more important than taking a break, relaxing and having a decent meal. Drinking protein shakes instead of a real meal or having energy drinks instead of water will only give you temporary relief of your tiredness. This sudden burst of energy is short lived and most often followed by a huge crash that will leave you feeling worse than when you began.
Listen to your body. As you make your weekly schedule, why not prepare your weekly meal plan at the same time? It’s proven that writing things down makes us more likely to achieve things. Be sure to include whole grains, fruits and vegetables into your daily diet. Instead of juices and energy drinks with all those added sugars try drinking 2L of water. Remember, you are what you eat.
3. Are you taking enough vitamins and minerals?
This is closely related to the previous topic, but definitely not the same. Sometimes you can eat healthy, but your body still may be lacking in certain vitamins. Everyone’s body is different. If you suspect you are lacking some vitamins, you can get that tested with a simple blood work.
We will mention these three that often cause fatigue:
- Vitamin D deficiency is a common cause of fatigue and reduced endurance. It also causes muscle weakness, bone pain, joint pain and even breathing problems. If you are living in country like Canada, and there isn’t enough sun exposure throughout the year, you will definitely need Vitamin D supplements, just because of your place of residence.
- B group of vitamins are necessary for converting food into energy. Lack of B Vitamins can often be the main reason for your daily fatigue. Vitamin B12 deficiencies are highly significant fatigue causes; so, if you are not sure if you are intaking enough B vitamins from food, consider checking this with your doctor and, if needed, start taking supplements.
- Magnesium is a mineral that’s crucial to the body’s function. Magnesium helps keep blood pressure normal, bones strong, and the heart rhythm steady. Magnesium plays an important role in your body’s functionality, so naturally if you’re lacking in this category then it can lead to everyday tiredness. Additionally, it has been known to be very effective with bowel movement and regular digestion.
4. Are you exposed to a lot of stress?
Trouble at work, close deadlines, clients giving you headache? Trouble at home, finances bugging you, kids having problems at school? There are countless reasons for stress we face every day. Even if you are younger: school, love life, dissatisfaction with your appearance or the number of things you’ve accomplished so far in life. I better stop, because just listing all these reasons are making me stressful.
So, how many times have you caught yourself overthinking these problems, turning around in bed, counting those hours of sleep you are missing and waking up with dark circles under your eyes? You need to learn how to deal with the stress in a healthy way. Here are some tips:
- Discover the main source of your stress. Sometimes people don’t have time to simply sit and think about what is making them feel this way.
- Communicate it with a family member or a person of your trust, don’t keep everything to yourself.
- Learn to forgive and accept things that you can’t change – don’t keep stressing about things that already happened.
- Try to find positive side in everything that is happening to you, or around you. Every bad experience is a lesson learned.
- Find a way to relieve your stress. Often, physical activity can help the most. Expel energy, on a punching bag, go running, or play some loud music and dance it out, to help alleviate your stress.
5. Last but not least – Are you getting enough exercise?
The combination of a sedentary lifestyle, a bad diet and an irregular sleep schedule can certainly cause fatigue.
Exercise, exercise, exercise! We can’t stress this point enough. Take short breaks from work to go and stretch your legs. Join a fitness class; or you enjoy working out alone, then check out your local gym or at home workout plans. Utilize the long, summer days and go for a short jog or bicycle ride. Use weekends to visit those beautiful parks and take a long hike. Consider going to work by bicycle. This will be a great daily workout for you and you will be helping the planet as well. There is one extra reason to put a smile on. You have to get your body moving. Even if it doesn’t make any sense, the more often you work out, the more energy you’ll have. You may feel tired right after a nice spin in the gym, but long-term, you will feel so much better. If you are not up for sweating and hard-core workouts, consider Yoga or Pilates, these can do wonders for your body and mind.
If you have joint and muscle pain and exercising is not solving the issue then consider consulting a chiropractor. Even if this may not be your first choice for help, you will be surprised how much can a chiropractor can do for your body and your mind. Avoid nasty pills, antidepressants, or expensive therapy sessions by just calling a chiropractor. Sometimes even a nice, relaxing, anti-stress massage can make a difference.
Did you know that Massage Therapy, among the many benefits it has for your bones and muscles, is a safe and effective treatment for:
- Stress and Insomnia
- Headaches or migraines
- Anxiety and Depression
- Chronic Fatigue and Fibromyalgia
Our team at Wasaga Family Chiropractic has years of experience with releasing stress with exercises and massage therapy. Our goal is to provide comprehensive, natural, health care, based on the best available clinical and scientific evidence. Contact us today and let us help you feel amazing again.