Why Am I Tired All The Time - Avoid These 6 Energy Vampires ★ Herbs Health & Happiness

Why Am I Tired All The Time - Avoid These 6 Energy Vampires
Why Am I Tired All The Time? Avoid These 6 Energy Vampires Graphic © herbshealthhappiness.com Background photo: Pixabay (PD)

Tiredness vs. Fatigue (There Is A Difference)

A lingering feeling of tiredness is a common complaint you’ll often hear with friends, family, or colleagues. You probably complain of constantly feeling tired yourself.

This feeling of fatigue can negatively impact your social relationships, work performance, and quality of life. So why do you feel this way? What are the possible causes of your nagging fatigue? Well, getting to the bottom of this problem can be a challenge.

Many underlying issues may be responsible for your unexplained fatigue—including health conditions such as autoimmune disorders, depression, chronic fatigue syndrome, and diabetes. ^[1][2][3]

But for some people, that feeling of tiredness you can’t quite shake off is likely rooted in dietary and lifestyle habits. And according to Dr. Mike Hansen, there are 6 particular “energy vampires” to avoid.

Lack Of Sleep

You know sleep is important for good health. We all do. But some of us still practice poor sleep habits. A lack of quality sleep may lead to fatigue throughout the day.

Here’s how it works: During some quality shut-eye, the body takes this opportunity to perform several processes designed to refresh and restore your systems. This may include the regeneration of cells and the release of certain hormones. When this process is uninterrupted (with at least 7 hours of sleep), you’ll likely wake up feeling energized to take on the day. ^[4][5][6]

Sacrificing your sleep hours for work or leisure may achieve the opposite effect—whereby you wake up feeling tired and sluggish. But it’s not just about the length of your sleep. You need to think about the quality. Consider improving your sleep hygiene by reducing exposure to blue light before bed, avoiding caffeine late in the day, sleeping at consistent times, and avoiding alcohol. ^{[7][8][9][10]}

Inactivity

It may sound counterintuitive, but you’re probably feeling tired because you’re not engaging in enough physical activity. Hitting the gym or going out for a run may be key to boosting your energy levels. ^[11][12]

According to a study published in the journal Medicine and Science in Sports and Exercise, a sedentary lifestyle is associated with feelings of fatigue and tiredness. ^[13] It may be tempting to sit on your computer or crash on your couch, but breaking your long bouts of sitting with some physical activity may go a long way in helping you feel energized.
Regular exercise boosts endurance and strength. It facilitates the efficient delivery of nutrients and oxygen in your cells, which may help remedy that feeling of fatigue.

Too Much Stress

Stress is a normal part of being human—and sometimes, it can even be helpful. But when the stress is excessive, it may lead to a feeling of fatigue.

One 2020 study shows that chronic stress may cause physical and physiological symptoms of exhaustion. This is a medical condition known as stress-related exhaustion disorder (ED). ^[14] Another study by a Swiss researcher claims that chronic stress may cause functional and structural changes in the brain—contributing to inflammation and fatigue. ^[15]

Takeaway? Manage your stress to prevent fatigue and other adverse health consequences! Establish measures to avoid stressful situations and encourage practices that ease your mind, such as going for a walk, meditation, or talking to a therapist.

Poor Diet

The phrase “you are what you eat” may be a cliché, but it’s true nonetheless. Your diet plays a crucial role in how you feel. Your body needs nutrients to perform critical processes, including energy production.

Deficiencies in nutrients such as magnesium, vitamin C, vitamin D, B vitamins, and iron have been linked to fatigue. ^[16][17] It’s therefore concerning that a significant number of people are deficient in some of these essential minerals and vitamins.

For example, more than 50% of the global population has vitamin D deficiency. ^[18] Similarly, anemia (caused mainly by inadequate levels of iron) affects 25% of people worldwide—with fatigue being its most common symptom. ^[19]

So if you’re suffering from unexplained fatigue, you might want to consider testing your nutrient levels. Eating nutrient-dense foods or taking supplements may improve your symptoms if you’re deficient.

It’s also worth noting that diets low in proteins and high in ultra-processed foods may impair energy levels and result in fatigue. ^[20]

Poor Fluid Choices

An adequate intake of water is key to maintaining your energy levels. Many biochemical reactions are happening in your body at this very moment, leading to a loss of water. Failure to replace the water lost in your breath, sweat, stool, or urine may lead to dehydration.

Several studies link dehydration to a feeling of fatigue, dizziness, headaches, and lower energy levels. ^[21][22] Dehydration also impairs other activities that may indirectly lead to fatigue, such as poor sleep quality. ^[23]

This is your rallying call to stay hydrated. But keep an eye on your fluid choices. Water is good, but Dr. Hansen warns against sodas and other sugary drinks as they’re counterintuitive.

Social Isolation

The American Psychological Association (APA) reports that loneliness levels in the U.S. are at an all-time high. This is alarming, considering the health risks associated with social isolation or loneliness.

According to a 2021 study published in the journal Gerontology and Geriatric Medicine, loneliness is strongly associated with a higher probability of depression, fatigue, and pain. ^[25]

“Isolating yourself from other people is associated with depression. And depression is linked to fatigue,” Dr. Hansen explains. “Connecting with other people can bring a different outlook and spark your energy levels.”

To conclude, look for the underlying cause that may be behind your feeling of fatigue. Consider your dietary and lifestyle habits—and consult your doctor if the symptoms are chronic or unexplained.

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References:

[1] Zielinski, M. R., Systrom, D. M., & Rose, N. R. (2019). Fatigue, sleep, and autoimmune and related disorders. Frontiers in immunology, 1827: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6691096/

[2] Stadje, R., Dornieden, K., Baum, E., Becker, A., Biroga, T., Bösner, S., … & Donner-Banzhoff, N. (2016). The differential diagnosis of tiredness: a systematic review. BMC Family Practice, 17(1), 1-11: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5072300/

[3] Wasey, W., Manahil, N., Dufner, A., Sapra, A., & Bhandari, P. (2022). Chronic fatigue syndrome and sleep: https://www.ncbi.nlm.nih.gov/books/NBK557676/

[4] Brinkman, J. E., Reddy, V., & Sharma, S. (2018). Physiology of sleep: https://www.ncbi.nlm.nih.gov/books/NBK482512/

[5] Chaput, J. P., Dutil, C., & Sampasa-Kanyinga, H. (2018). Sleeping hours: what is the ideal number and how does age impact this? Nature and science of sleep, 10, 421: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267703/

[6] Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., … & Tasali, E. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep [Internet]. 2015; 38 (6): 843–4: https://pubmed.ncbi.nlm.nih.gov/26039963/

[7] Figueiro, M. G., Wood, B., Plitnick, B., & Rea, M. S. (2011). The impact of light from computer monitors on melatonin levels in college students. Neuroendocrinology Letters, 32(2), 158-163: https://pubmed.ncbi.nlm.nih.gov/21552190/

[8] Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), 1195-1200: https://pubmed.ncbi.nlm.nih.gov/24235903/

[9] Giannotti, F., Cortesi, F., Sebastiani, T., & Ottaviano, S. (2002). Circadian preference, sleep and daytime behaviour in adolescence. Journal of sleep research, 11(3), 191-199: https://pubmed.ncbi.nlm.nih.gov/12220314/

[10] Ekman, A. C., Leppäluoto, J., Huttunen, P., Aranko, K., & Vakkuri, O. (1993). Ethanol inhibits melatonin secretion in healthy volunteers in a dose-dependent randomized double blind cross-over study. The Journal of Clinical Endocrinology & Metabolism, 77(3), 780-783: https://pubmed.ncbi.nlm.nih.gov/8370699/

[11] Razazian, N., Kazeminia, M., Moayedi, H., Daneshkhah, A., Shohaimi, S., Mohammadi, M., … & Salari, N. (2020). The impact of physical exercise on the fatigue symptoms in patients with multiple sclerosis: a systematic review and meta-analysis. BMC neurology, 20(1), 1-11: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7068865/

[12] Loy, B. D., Cameron, M. H., & O’Connor, P. J. (2018). Perceived fatigue and energy are independent unipolar states: Supporting evidence. Medical hypotheses, 113, 46-51: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5846196/

[13] Ellingson, L. D., Kuffel, A. E., Vack, N. J., & Cook, D. B. (2014). Active and sedentary behaviors influence feelings of energy and fatigue in women. Medicine and science in sports and exercise, 46(1), 192-200: https://pubmed.ncbi.nlm.nih.gov/23783259/

[14] Gavelin, H. M., Neely, A. S., Dunås, T., Eskilsson, T., Järvholm, L. S., & Boraxbekk, C. J. (2020). Mental fatigue in stress-related exhaustion disorder: Structural brain correlates, clinical characteristics and relations with cognitive functioning. NeuroImage: Clinical, 27, 102337: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7348057/

[15] Mariotti, A. (2015). The effects of chronic stress on health: new insights into the molecular mechanisms of brain–body communication. Future science OA, 1(3): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137920/

[16] Tardy, A. L., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. (2020). Vitamins and minerals for energy, fatigue and cognition: a narrative review of the biochemical and clinical evidence. Nutrients, 12(1), 228: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/

[17] Nowak, A., Boesch, L., Andres, E., Battegay, E., Hornemann, T., Schmid, C., … & Krayenbuehl, P. A. (2016). Effect of vitamin D3 on self-perceived fatigue: A double-blind randomized placebo-controlled trial. Medicine, 95(52): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5207540/

[18] Sizar, O., Khare, S., Goyal, A., Bansal, P., & Givler, A. (2021). Vitamin D deficiency. In StatPearls [Internet]. StatPearls Publishing: https://www.ncbi.nlm.nih.gov/books/NBK532266/

[19] Warner, M. J., & Kamran, M. T. (2017). Iron deficiency anemia: https://www.ncbi.nlm.nih.gov/books/NBK448065/

[20] Azzolino, D., Arosio, B., Marzetti, E., Calvani, R., & Cesari, M. (2020). Nutritional status as a mediator of fatigue and its underlying mechanisms in older people. Nutrients, 12(2), 444: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071235/

[21] Taylor, K., & Jones, E. B. (2021). Adult dehydration. In StatPearls [Internet]. StatPearls Publishing: https://www.ncbi.nlm.nih.gov/books/NBK555956/

[22] Benton, D., & Young, H. A. (2015). Do small differences in hydration status affect mood and mental performance? Nutrition reviews, 73(suppl_2), 83-96: https://pubmed.ncbi.nlm.nih.gov/26290294/

[23] Rosinger, A. Y., Chang, A. M., Buxton, O. M., Li, J., Wu, S., & Gao, X. (2019). Short sleep duration is associated with inadequate hydration: cross-cultural evidence from US and Chinese adults. Sleep, 42(2), zsy210: https://pubmed.ncbi.nlm.nih.gov/30395316/

[24] American Psychological Association (APA): https://www.apa.org/monitor/2019/05/ce-corner-isolation

[25] Powell, Victoria D., Nauzley C. Abedini, Andrzej T. Galecki, Mohammed Kabeto, Navasuja Kumar, and Maria J. Silveira. “Unwelcome companions: loneliness associates with the cluster of pain, fatigue, and depression in older adults.” Gerontology and Geriatric Medicine 7 (2021): 2333721421997620: https://journals.sagepub.com/doi/full/10.1177/2333721421997620

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