By The Editors
of Prevention | Team Mom
You stayed up late being-watching Homeland. Then you woke up extra early
to beat the boss to the office. Some days, there's no mystery as to why you
need an extra shot of espresso.
But sometimes, the root of your fatigue isn't so obvious, and
everything from a hidden health issue to your gym habits could be to blame.
"It's like asking a pediatrician why a baby is crying; the answer could be
any number of things," says Tanvir Hussain, MD, a preventive cardiologist
in Los Angeles.
A challenging puzzle, yes, but your fatigue is a mystery you can solve.
Here are 7 reasons you could be dragging--and how to regain more energy than
you ever remember having.
1. You're dehydrated
Healthy women who failed to replace a mere 1.5% of their water weight
experienced mood swings and low energy levels, according to a 2012 study in The
Journal of Nutrition. The study authors suspect neurons in your
hypothalamus--the brain region responsible for controlling things like
hydration and body temperature--send mood-altering messages to the rest of your
brain as an early warning to drink more water.
Your fix: Drink up, and ditch that 8-glasses-a-day guideline: A
one-size-fits-all water measurement won't work since your hydration needs vary
based on things like the weather and your workouts. In general, you should have
to pee at least once every three hours and your urine should have a light
lemonade-colored tint, says Gina Sirchio, DC, CCN, a chiropractic physician and
nutritionist at the LaGrange Institute of Health in Chicago.
2. You're low on B12
Your body needs vitamin B12 to
make red blood cells and keep neurons functioning properly. Deficiency
decreases the amount of oxygen your blood can carry through your body, leaving
you with that sleeping-with-your-eyes-open feeling. As you age, you produce
less of a protein called intrinsic factor, which helps you process the
nutrient.
Because only animal foods naturally contain B12, vegetarians and vegans
face an elevated risk of running low, as do people who've had stomach or
intestinal surgeries (these procedures often alter the tissue where B12
absorption takes place, Dr. Sirchio says). Even low or borderline levels--not
necessarily full-blown deficiency--can wear you down.
Your fix: If your fatigue comes along with forgetfulness, restless
legs, or numbness and tingling, consider B12 deficiency as a potential culprit.
Ask your doctor or nutritionist for a blood test of your levels. If you're low,
you may need supplements. Your doctor will tell you how much to take, but
typical doses range from 100 to 500 mcg. Choose a formula labeled
"methylcobalomin" instead of "cyanocobalamin," Dr. Sirchio
says--it's easier for your body to use. Note that supplements will only boost
your energy if you're low to begin with; unlike caffeine, B vitamins won't give
you an added oomph if you already have ample stores.
3. You're overwhelmed with
stress
Trying to do it all comes with a
huge downside. Normally, your levels of the stress hormone cortisol run highest
in the morning and dip down at night, helping you maintain a normal daily
rhythm. But chronic stress throws this pattern out of whack in either
direction, says Marc Bubbs, ND, CSCS, founder of Naturopathic Sports Medicine
in Toronto. If your body remains on constant alert, your cortisol levels may
never fall off at night, disrupting your sleep. Or, your adrenal glands may
eventually fall behind in cortisol production, leaving you sleepwalking through
your morning.
Your fix: You can't always control the sources of stress, but you can
change your reaction. Mindfulness practices have been shown to ease stress and
fatigue in people with chronic medical conditions like rheumatoid arthritis and
multiple sclerosis, and they work for healthy people, too.
4. You have hidden heart disease
In a study in the journal Heart & Lung, half of women who had heart
attacks said they had trouble sleeping and felt unusually fatigued in the weeks
beforehand. Weariness and shortness of breath when you exercise, climb stairs,
or otherwise exert yourself should also raise a red flag, Dr. Hussain says.
Blocked arteries or a weak heart muscle reduce blood flow, preventing your
muscles and tissues from getting the oxygen they need to function properly.
Your fix: Get to the doctor, especially if you've suddenly lost your
get-up-and-go or if you have other strange symptoms, such as chest pain,
anxiety, or trouble concentrating. He or she may recommend a stress test or an
echocardiogram to screen for heart disease, Dr. Hussain says.
5. Your iron levels are too
low--or too high
Most women know anemia leads to
fatigue. But don't assume popping iron supplements will pep you up. Yes, low
iron levels lead to poorly formed red blood cells that deprive your body of
refreshing oxygen. However, getting too much iron can wear you down as well.
Your body uses vitamins, minerals, and energy to rid your system of the excess,
leaving you with little left to run on, says Dr. Sirchio.
Your fix: Consider your risk factors: Iron deficiency often strikes
vegetarians and vegans, people with digestive diseases or thyroid problems,
women on hormonal birth control, and those with a very heavy menstrual flow. On
the flip side, high levels can run in families or result from taking
supplements, and often cause other signs that include feeling cold, thinning
hair and nails, or dizziness when you stand up. Striking the right balance is
important, so don't take iron pills on your own, Dr. Sirchio warns--talk with
your doctor about yearly blood tests to check your levels. If they're abnormal,
have them checked monthly until they level off, then every three to six months
until you steadily see normal readings.
6. You're not working out
Especially when paired with
chronic stress, too much time spent sedentary drains your fuel tank even though
you're merely idling, Dr. Bubbs says. Picture it: A stressful day at work
cranks up your cortisol and blood glucose levels, triggering your knee jerk
reaction to fight or flee. But when you spend your afternoon and evening barely
moving between your computer screen and your couch, you never release that
energy and tension. This can keep your engine revved and disrupt your sleep at
night--or burn out your body's cortisol factory so much that you're dragging
the next morning.
Your fix: Start moving if you're sedentary. Women who get the
government-recommended 150 minutes of moderate exercise or 75 minutes of
vigorous activity per week report less fatigue and more energy and vigor than
those who don't, according to a recent study in Medicine & Science in
Sports & Exercise. If you're using exercise to help you sleep better, give
your new regimen time to take hold-another study in the Journal of Clinical Sleep
Medicine found you'll need to move consistently for a few weeks or even months
to reap the restful benefits.
7. You're exercising too much
On the flip side, you can have
too much of a good thing. If you're sweating every day or doing heavy-duty training
for an event like a triathlon, fatigue and trouble sleeping can serve as a sign
that you're pushing your body beyond its limits. Workouts--and especially
endurance sports like long-distance running and cycling--also cause a spike in
cortisol. If you're not striking the right balance between activity and rest,
you can overload your system with physical stress just as you can with
emotional or mental pressure, Dr. Bubbs points out.
Your fix: If you're exercising regularly but suddenly tired more easily,
you may be overreaching. Try taking a few days of complete rest. Then ease back
into your routine, doing about 25% of your usual activity for a week and adding
another 25% each week until you're back up to speed, advises Tom Holland, MS,
CSCS, 21-time Ironman Triathlete and author of The Marathon Method.
8. You have a urinary tract
infection
If you've had a UTI before, you
know the burning urgency that comes when you pee. But about half of women who
show up with UTIs also report fatigue and a general sense of illness, and the
rate increases among those 40 or older, says Ashley Carroll, MD, an assistant
professor of urogynecology at Virginia Commonwealth University.
"Basically, it's your body's way of forcing you to rest in order to focus
energy on fighting the infection," Dr. Carroll says.
Your fix: Head to the doctor if you suspect a UTI. Prescription
antibiotics can banish the bacteria. All your symptoms, including fatigue,
should subside within seven to 10 days of completing treatment. As you're healing,
get plenty of rest, stay hydrated, and eat a healthy diet, Dr. Carroll advises.
If you're prone to frequent UTIs (more than a couple per year) talk with your
doctor--long-term prophylactic antibiotics can ward off future infections.
Source: http://shine.yahoo.com/healthy-living/7-weird-reasons-youre-tired-time-144300903.html#!m4oPk
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