Feeling tired? You are not the only one. Many people report feeling run down or exhausted, and our busy lifestyles are only partly to blame for that. Sure, most people do have a hectic life, juggling a job with taking care of their kids, exercising regularly, while also trying to squeeze in some time to socialize with friends. But there are numerous other factors that can lead to fatigue. Here are 5 common causes of fatigue to consider fixing before you give up your gym membership or resign from your job. • Poor nutrition Food literally provides fuel to the body. So if you want your body to work efficiently, it only makes sense to fuel it properly. A balanced diet starts with a healthy breakfast, consisting of complex carbohydrates and protein. Examples are scrambled eggs on toast, wholegrain cereals with milk and sprinkled with fruits and nuts or seeds, or whole grain toast with peanut butter and fruits. These options also contain some amounts of healthy fats that will keep you full longer. However, just as important as the food choices you make are the times you eat these foods. Most people find themselves dozing off easily after a heavy meal, when the body needs all its energy for digestion. If you feel sluggish and less productive after lunch time, try to eat smaller and more frequent meals throughout the day. This will keep your sugar levels more stable and prevent energy dips. • Iron deficiency Even if your diet is balanced - you eat healthy and mostly real foods, avoid unrefined sugar and limit your caffeine intake - you could lack certain vitamins or minerals and feel extremely tired as a result. Low iron in particular is quite common, especially among women and vegetarians. Boost your intake of this mineral, which is responsible for delivering oxygen to your cells, by combining iron-rich plant foods such as beans and legumes, spinach and other dark leafy greens, dried fruits, or dark chocolate with foods rich in vitamin C to boost iron absorption. Consider drinking a glass of orange juice with lunch, preparing a spinach-tomato salad, or eating a vitamin C-rich fruit before or after your meal. • Perfectionism While striving for excellence is usually considered a virtue, trying to be perfect all the time can drain your energy levels. As a result, you may not only feel exhausted but also achieve less in a day. Recognizing that your perfectionism is a problem is the first step in finding more balance in life. Next, replacing self-critical thoughts with realistic ones can help you overcome perfectionism. Instead of saying to yourself, “If I make a mistake I am a failure,” you could say “I am human, and all humans make mistakes.” Another way to become less of a perfectionist is to make mistakes on purpose, just like someone with a phobia needs to be exposed to his fear to overcome it. So, make a few mistakes on purpose when holding a presentation, write a less-than-perfect email to your boss, or leave home in a wrinkled shirt, and find out whether these imperfections are the end of the world. If, despite your efforts to overcome it, you find it very hard to get rid of perfectionism by yourself, it may be helpful to find a coach to support you. • Lack of quality sleep We all know our bodies need 7 to 8 hours of sleep, but do we always stick to that? And even if we do, how is the quality of our sleep? Luckily, there are numerous way to get more out of your sleep. Perhaps the best thing you can do is to stick to a regular bedtime and wake up at the same time each day. Try to maintain this even on weekends. If you go to bed late once, don't make up for it by sleeping in; rather, take a nap during the day, preferably in the early afternoon. Also, make sure to get plenty of light during the day by spending more time outside and letting as much light as possible into your home or office. At night, decrease the amount of light around you by turning off television and other electronic devices, including your phone and tablet. Instead, read a book or relaxing magazine, take a bath, do some yoga stretches or breathing exercises, or listen to soft music. • No exercise When we feel tired we are less inclined to exercise. After all, why would we tire ourselves even more when we already lack the energy for our to-do lists and other daily activities? Studies, however, show that exercise can give you energy by increasing your stamina and making you stronger. Exercise is also a proven way to improve the quality of your sleep. One study carried out at the University of Washington found that people who ran or walked at least 40 minutes three times a week experienced longer periods of deep sleep. While strenuous exercise can - at least temporarily - reduce energy, moderate forms such as a 10- to 15-minute walk, some Pilates or Tai Chi, boost energy levels. Make sure to drink plenty of water during and following your workout, though: Dehydration is one of the commonest causes of fatigue.
