Do you struggle to get out of bed, feel constantly drained and rely on pick-me-ups like coffee and sugary treats to get you through the day?
If so, you're far from alone. Research reveal that one in three of us admit we're permanently worn out because of the pace of modern life. A survey by a vitamin company revealed that a whopping 97% of us claim we feel tired most of the time and doctors' records reveal that 10% of people who visit them complain of unexplained tiredness. So much so that doctors have even created a handy acronym — TATT (Tired All The Time). Here, experts point to some of the causes and how to deal with them.
No Exercise
Avoiding exercise because you're tired actually makes you feel worse. Regular exercise makes your heart and lungs work more efficiently, delivering oxygen and vital nutrients around the body. Remedy: Next time you're tempted to flop on the sofa, force yourself up for a brisk 10-minute walk — you'll feel more alert.
Lack of sleep
Recent research shows many of us survive on so-called 'junk sleep' — the kind when we wake up frequently throughout the night. It doesn't replenish our energy levels as well as long stretches of continuous sleep do. Remedy: Develop good sleep hygiene. Go to bed on time, avoid staring at screens an hour before bed time. If sleep evades you, have a relaxing bath and a cup of warm milk. Throw in some easy reading, as that helps.
Caffeine addiction
Although we think of caffeine as a pick-me-up, it actually makes us feel more tired once the initial surge wears off. This is because our brain chemistry doesn't like being interfered by stimulants, so it releases chemicals to dampen down the alert response. Drinking coffee even six hours prior to bedtime meant poorer quality kip. Remedy: Avoiding caffeine will increase energy levels in the long run. But cut down gradually to avoid headaches and irritability.
Iron deficiency
Figures show that around one third of women are low on iron often due to heavy periods. Some have low enough iron levels to be anaemic. If you pull down your bottom eyelids and the inner rim looks pale rather than pink, it's an indicator. Remedy: Include plenty of iron-rich foods in your diet, such as lean meats, dark green vegetables, pulses and dried fruits, and pair them with foods like citrus fruit high in vitamin C.
Dehydration
Losing even as little as 2 per cent of your body's normal water content can take its toll on your energy levels. As we get older we lose our thirst reflex. Also, working in an air-conditioned office, going for a long walk can lead to depleted fluid levels. This causes blood pressure to drop and not enough blood gets to the brain or muscles. It results in headaches, fatigue and loss of concentration. Remedy: Try to drink water every two hours. If you need encouragement, add mint, basil, lemon or cucumber to liven its flavor.
Sugar Overdose
Sugary energy drinks and snacks like biscuits, chocolate and crisps cause sharp spikes in blood sugar levels that can leave you tired. Remedy: Swap to low-sugar foods. Avoid white carbs such as bread and pasta which quickly convert to sugar in the body. Choose wholegrain carbs such as granary bread, wholemeal pasta and brown rice.
Missing out on protein
Surviving on fruit and salad might feel worthy, but avoiding protein will leave you exhausted, as it's a vital energy giver. Remedy: Eating a minimum of a palm-sized amount of protein with meals and eating seeds and nuts or nut butters can prevent tiredness. Meat, fish, cheese, tofu, beans, lentils, yogurt, nuts and seeds are good sources of proteins.
If so, you're far from alone. Research reveal that one in three of us admit we're permanently worn out because of the pace of modern life. A survey by a vitamin company revealed that a whopping 97% of us claim we feel tired most of the time and doctors' records reveal that 10% of people who visit them complain of unexplained tiredness. So much so that doctors have even created a handy acronym — TATT (Tired All The Time). Here, experts point to some of the causes and how to deal with them.
No Exercise
Avoiding exercise because you're tired actually makes you feel worse. Regular exercise makes your heart and lungs work more efficiently, delivering oxygen and vital nutrients around the body. Remedy: Next time you're tempted to flop on the sofa, force yourself up for a brisk 10-minute walk — you'll feel more alert.
Lack of sleep
Recent research shows many of us survive on so-called 'junk sleep' — the kind when we wake up frequently throughout the night. It doesn't replenish our energy levels as well as long stretches of continuous sleep do. Remedy: Develop good sleep hygiene. Go to bed on time, avoid staring at screens an hour before bed time. If sleep evades you, have a relaxing bath and a cup of warm milk. Throw in some easy reading, as that helps.
Caffeine addiction
Although we think of caffeine as a pick-me-up, it actually makes us feel more tired once the initial surge wears off. This is because our brain chemistry doesn't like being interfered by stimulants, so it releases chemicals to dampen down the alert response. Drinking coffee even six hours prior to bedtime meant poorer quality kip. Remedy: Avoiding caffeine will increase energy levels in the long run. But cut down gradually to avoid headaches and irritability.
Iron deficiency
Figures show that around one third of women are low on iron often due to heavy periods. Some have low enough iron levels to be anaemic. If you pull down your bottom eyelids and the inner rim looks pale rather than pink, it's an indicator. Remedy: Include plenty of iron-rich foods in your diet, such as lean meats, dark green vegetables, pulses and dried fruits, and pair them with foods like citrus fruit high in vitamin C.
Dehydration
Losing even as little as 2 per cent of your body's normal water content can take its toll on your energy levels. As we get older we lose our thirst reflex. Also, working in an air-conditioned office, going for a long walk can lead to depleted fluid levels. This causes blood pressure to drop and not enough blood gets to the brain or muscles. It results in headaches, fatigue and loss of concentration. Remedy: Try to drink water every two hours. If you need encouragement, add mint, basil, lemon or cucumber to liven its flavor.
Sugar Overdose
Sugary energy drinks and snacks like biscuits, chocolate and crisps cause sharp spikes in blood sugar levels that can leave you tired. Remedy: Swap to low-sugar foods. Avoid white carbs such as bread and pasta which quickly convert to sugar in the body. Choose wholegrain carbs such as granary bread, wholemeal pasta and brown rice.
Missing out on protein
Surviving on fruit and salad might feel worthy, but avoiding protein will leave you exhausted, as it's a vital energy giver. Remedy: Eating a minimum of a palm-sized amount of protein with meals and eating seeds and nuts or nut butters can prevent tiredness. Meat, fish, cheese, tofu, beans, lentils, yogurt, nuts and seeds are good sources of proteins.
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