Although good sleep and balanced nutrition are the basis of daily energy, many people suffer from ongoing fatigue that may not be directly linked to lack of rest.
Here are the most prominent daily and unexpected reasons that might be behind this feeling, as reported by The Sun newspaper:
1. Lack of exercise
It might seem that excessive activity alone causes fatigue, but inactivity also has a similar effect.
General practitioner Dr. Ross Perry says, "Reduced movement weakens the muscular and cardiovascular systems, making the body more prone to fatigue and low mood".
The NHS recommends NHS exercising 150 minutes weekly of moderate activity or 75 minutes of intense exercise.
2. Sitting in incorrect postures
Constant bending over a desk or phone affects blood and oxygen flow, which can lead to back and neck pain and, subsequently, chronic fatigue experienced by many during work hours.
3. Excess intake of carbohydrates and a lack of protein
Meals rich in carbohydrates quickly boost energy but cause a sudden drop later.
Experts advise combining protein, fiber, vegetables, and fruits to maintain stable sugar levels and energy.
4. Sleep and hormonal disorders
Lack of sleep or imbalance of hormones such as testosterone and prolactin can directly reflect on energy levels.
Deep and steady sleep is essential for cellular repair and energy production within the body.
5. Prolonged sitting without movement
Sitting for hours slows blood circulation and affects metabolism. It is advisable to move for a few minutes every 30 minutes to break this inactivity.
6. Excessive intake of sugars and soft drinks
Sugars provide quick, short-lasting energy, followed by a sharp decrease in activity level, which leaves the body in an exhausting cycle of ups and downs.
7. Excessive coffee consumption
Although it is considered a temporary savior, excessive consumption can stress the adrenal gland, increase dehydration, and sugar fluctuations, leading to greater fatigue in the long term.
8. Gut health
Imbalance of beneficial bacteria or digestive problems can decrease the absorption of essential nutrients, directly reflecting on energy.
It is recommended to include fermented foods, vegetables, and fruits in the diet to improve gut health.
When does fatigue indicate a bigger problem?
Persistent fatigue despite lifestyle modification may indicate a health issue such as:
Anemia or deficiency in iron and vitamin B12
Hormonal disorders
Side effects of medications
Psychological disorders
Mitochondrial dysfunction (the energy production factories in cells)
Experts recommend consulting a doctor if fatigue is accompanied by symptoms such as weight loss, fever, or loss of appetite.
