Do you consistently get eight hours of sleep a night and still feel tired? Many of us feel like we can't make it through the day without a nap or caffeine, but do we know why? Even with a full night's sleep, sometimes we find ourselves dragging our feet.
Here are some reasons why you may be tired all the time:
1. What You Eat
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Grabbing sugary snacks to give you a pick me up when you're tired may be counterproductive. When you eat foods high in sugar or caffeine, your blood sugar levels are all over the place and cause "crashes." Eating a healthy and balanced diet, complete with complex carbs, healthy fats, and protein, is the best way to keep your blood sugar level steady and prevent those energy slumps.
2. How Much You Exercise
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Though you may feel exhausted after a workout, in general exercise will give you more energy. Studies have shown that sedentary people who start exercising feel less fatigue than those who stay idle. The recommendation for exercise is at least 150 minutes per week of moderate exercise.
3. Anemia
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Many women suffer from anemia, or low iron. If you eat well, exercise, and get plenty of sleep, it might be a good idea to go get your iron tested through a blood test. Eating enough iron is important for your body to be able to stay well oxygenated. Iron is found in dark leafy greens, meats, and fortified cereals.
4. Deficiencies in Other Key Nutrients
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Iron isn't the only nutrient important for energy production. Lack of other vitamins and minerals such as potassium may be causing you to feel lethargic. Talk to your provider about getting a blood test for deficiencies.
5. Thyroid Problems
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A thyroid that is working improperly (or not working at all) may be causing excessive fatigue. Other symptoms of an underactive thyroid include: weight gain, depression, sensitivity to cold, dry skin and hair, and aching muscles. Talk to your provider if you suspect a problem.
6. Celiac Disease (Gluten Allergy)
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Believe it or not, chronic fatigue may be a sign of celiac disease or gluten intolerance. Since gluten damages your ability to absorb nutrients when you have celiac, this can leave you feeling very tired. Other symptoms of celiac disease include diarrhea, anemia and weight loss. You can talk to your provider if you feel like this could be you, or cut out wheat, barley, and rye from your diet and see if there is an improvement.
7. Diabetes
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Both types of diabetes are being diagnosed at any age now. If you find you just don't feel good most of the time, you may be living with diabetes and not even realizing it. Often type II diabetes goes unnoticed for some time before showing any kind of symptoms. It is a good idea to go get your blood sugar tested if you aren't feeling yourself (especially if accompanied with excessive urination and/or thirst).
8. Depression
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If your tiredness is accompanied by extreme or even debilitating sadness or despair,
you may be depressed. People who are depressed are more than four times as likely to be tired. Depression is more common than you think, and you shouldn't keep it to yourself. Go talk to your provider about a course of action to get you feeling better.
9. Sleep Problems
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Although you may be getting in adequate hours of sleep, there may be problems you're unaware of while you're trying to get your z's. You may be tossing and turning on an uncomfortable mattress, in which case you can try a different mattress or even a mattress pad. Another reason you may not be getting the rest you need is snoring, or even sleep apnea. Sleep apnea is when you periodically stop breathing during the night due to obstructed airways. It might be a good idea to talk to your provider about doing a sleep study.
10. Heart Disease
Yes, it sounds scary, but heart disease is definitely prevalent among women. Fatigue is one of the most common symptoms that women complain of with heart disease. It's never a bad idea to check with your doctor, just in case.
In any case, if you're getting enough sleep and still tired all the time, go discuss your concern with your provider.
Sources:
http://www.webmd.com/women/guide/why-so-tired-10-causes-fatigue?page=2
http://www.nhs.uk/conditions/Thyroid-under-active/Pages/Introduction.aspx
http://www.webmd.com/women/features/the-causes-of-womens-fatigue
http://www.nhs.uk/Livewell/tiredness-and-fatigue/Pages/medical-causes-of-tiredness.aspx
http://www.helpguide.org/harvard/vitamins_and_minerals.htm
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