10 Reasons For Why You Feel Tired All The Time

Lack of energy can make daily life hard. Some of us have umpteen amounts of energy, allowing us to do all that we want every day. However, some us have such a great degree of fatigue that we find even daily tasks like household work a really hard.

Before I jump into why you are feeling tired all the time, I would like to clarify the difference between tiredness and fatigue. Is it the same?

Not really.

Tiredness is something that we feel after a brisk walk or heavy exertion. Fatigue is something we feel that is over and above what we would normally experience.

Tiredness can be relieved with sleep and relaxation methods. Fatigue is not.

Probably, a more appropriate title for this article would be ‘why am I fatigued all the time?’

But for the purposes of this article, I will use fatigue and tiredness synonymously.

Let’s take a closer look at why you are feeling tired all the time.

1. Stress:
Probably one of the most common reasons for why people feel tired is stress. Stress can range not just from what happens at work but also at home and in relation to one’s health. However, emotional stress appears to have the maximum effect on energy levels and can affect how one sleeps every day and how they lead their life during the daytime.

Generalised anxiety disorder is an extremely common problem in India and is closely associated with stress. Even the smallest problems now become quite significant though they could be managed in a simple manner.

There are a number of reasons why someone can be prone to developing stress even in non-stressful situations. This can be related to genetics, chemical imbalances within the brain and dietary and lifestyle choices. It is also believed that those who have poor gut health may also be prone to developing stress (probiotics are useful in such a situation).

One of the best ways to manage emotional stress is through rest and relaxation techniques. Yoga has gained a great deal of importance in the last few years and is recognised as one of the best ways to manage stress and reduce tiredness. Getting the right amount of sleep every day is also important and this has been discussed later on in the article. Regular exercise is also extremely useful in lowering fatigue.

There are certain supplements available that can help enhance mood and improve energy levels. Talk to your doctor about whether these can be prescribed for you and how beneficial they actually might be. Similarly, a prescription for probiotics may also be useful though they are now available over the counter in supermarkets as well.

2. Dehydration:
Water is an essential part of the human ecosystem. Every cell in the body requires water to function normally. Without sufficient quantities of water in the body, dehydration can set in and this can lead to excessive tiredness and fatigue.

However, dehydration is not just the loss of water. It also includes the loss of certain essential electrolytes that are important in maintaining a healthy environment for cells and tissues.

Thirst is a basic sign of dehydration. When your body has lesser quantity of water within it, the brain recognises this and stimulates the thirst mechanism. This is when you would crave a glass of water.

There are many causes of dehydration that can lead to fatigue. The presence of an illness such as vomiting and diarrhoea is one of the most common causes. If you have been out in the sun too long, excessive sweating and the lack of sufficient water intake can lead to dehydration as well. Sugary beverages such as soda and juice that has added sugar can make one thirsty and lower water content in the body.

There are certain medications that may be prescribed for patients with various clinical conditions that can lead to dehydration. Those who have diabetes and high blood sugar levels can feel excessive thirst. However at the same time, they pass excessive amounts of urine and this can lead to dehydration as well. Dehydration is not a good sign in someone who has diabetes as this can be life-threatening.

Stress is another reason for dehydration.

The bottom line message is that if your body is low in water content, you will begin to feel tired. The easiest way to replenish water and electrolytes is to have natural replenishing solutions that can top up these missing electrolytes. Coconut water is regarded as one of the best rehydration solutions. Watermelon juice, cucumber, citrus fruits, pineapple, kiwifruit and peppers are all high in water content and can help improve the hydration status and energy levels.

If you are someone who exercises vigorously, make sure that you replenish your body’s lost water and electrolytes regularly to prevent yourself from tiring out. The use of isotonic drinks may be beneficial but do not overindulge in it either. Water is the best rehydration solution. In the event of vomiting and diarrhoea causing dehydration, using oral rehydration solutions (ORS) are helpful.

3. Anaemia:
Anaemia is a condition where there is low quantities of haemoglobin in the body. This means that there is insufficient amount of blood to carry oxygen and nutrients to all the cells and tissues. The end result is excessive tiredness.

Other symptoms of anaemia include breathlessness on exertion, overall body weakness, inability to concentrate, problems with digestion and even cardiac symptoms such as chest pain and sweating.

If one were to investigate the causes of anaemia, the most common reasons would be the lack of sufficient quantity of iron in the bloodstream. However, women who have heavy periods may also become anaemic due to the loss of blood. A change in the colour of the stools to a black colour is indicative of small leakage of blood within the gut which would require urgent investigation.

Low levels of vitamin B12 and folate are also linked to anaemia. By simply correcting this with supplementation, the haemoglobin value can be restored to normal.

Finally, anaemia may be a result of problems with the bone marrow. In those patients who do not respond to normal supplementation, additional investigations such as a bone marrow aspiration and biopsy may need to be performed to determine the cause of anaemia. Similarly, kidney disease may need to be investigated as this can also lead to anaemia.

The treatment of anaemia through natural methods is simple. Just choose foods that are high in iron and vitamin B12. Unfortunately, the vegetarian sources of vitamin B12 are extremely limited and most individuals who are anaemic and have low vitamin B12 levels are vegetarian. All non-vegetarian foods are rich in vitamin B12.

When it comes to iron, earthy vegetables such as beetroot, green leafy vegetables such as spinach, broccoli, millets such as ragi and drumstick leaves are high in iron content. However, some people do not respond to regular consumption of iron-rich foods mostly because the body is unable to absorb this iron. These people do not get any benefit with the oral iron tablets either. In such a situation, intravenous iron supplementation may be required to increase the haemoglobin and lower the fatigue levels.

When increasing your iron intake, make sure you get good quantities of vitamin C as well. Vitamin C is important in the absorption of iron in the gut.

4. Lack of Sleep:
Most adults require at least 6 to 8 hours of sleep every night to reset and recharge their body. Those that get insufficient sleep will eventually begin to experience fatigue all the time.

Not only that, poor sleep has also been linked to loss of memory and an increase the risk of heart disease. Weight gain is also a problem if you do not get enough sleep.

There are many reasons why someone may not get sufficient amount of sleep. Stress appears to be the most common cause. Excessive consumption of alcohol every evening can also lead to poor sleep. Certain medications that are prescribed for clinical conditions can also lead to lack of sleep and possibly insomnia. Those who suffer from pain for any reason whatsoever may have difficulty sleeping. Gastro-oesophageal reflux disease, also called acid reflux disease, is another reason why someone might have difficulty falling asleep.

Finally, new parents who have an infant crying most of the night will also have difficulty sleeping and may feel excessively tired during the day time.

If you want to perform well at work or in exams, make sure you sleep well. If you wish to boost your energy levels, make sure you sleep at least eight hours every night.

The use of relaxation therapies and breathing exercises cannot be understated when it comes to improving sleep. Yoga has been found to help tremendously. The use of essential oils such as lavender can help so can the senses and calm the mind. Avoid drinking coffee late in the evening as this can be a stimulant and can keep you awake through the night. Chamomile tea is supposedly soothing and can help you relax.

Probably one of the most important things to do to ensure you get good sleep is to turn off mobile devices at least two hours before going to bed. The blue light that is emitted from these devices tells the brain that it is still day time and prevents the sleep cycle from kicking in. If you really have to use mobile devices or computers in the night, make sure you install a blue light filter that will protect your eyes and hopefully not affect your sleep. A filter such as ‘twilight’ can be used on mobile phones for free.

5. Lack of Exercise:
When you exercise, you stimulate the muscles of the body to work in overdrive. This can lead to muscle fatigue which in turn can tell the brain that you need to sleep and reset the muscle strength and function.

It has been found consistently that those people who exercise on a regular basis rarely have trouble sleeping. In addition to this, those who exercise for at least 30 minutes a day have more energy levels than those who lead a completely sedentary lifestyle.

With the IT industry booming, a large number of individuals now spend a majority of time at work in front of a computer desk. The sedentary lifestyle does not help when it comes to boosting energy levels. It can lead to chronic back pain, neck pain and various muscle aches and pains. Once work for the day has concluded, very rarely would someone have the interest or drive to go and exercise.

The good thing about regular exercise is that it releases morphine-like hormones called endorphins. These endorphins give you a ‘high’ which stimulates the mind and makes it an active. This proactively helps you reduce your fatigue levels.

These days, exercises are prescribed as a treatment for insomnia. If you have low energy levels, take up any form of exercise such as brisk walking, jogging, swimming, cycling or any sporting activity of your choice. If you have a sedentary job, get up every hour and go for a brief walk for at least 5 to 10 minutes. When you get a chance, use the stairs instead of the elevator. Make sure you stretch your body now and again to keep those joints nice and relaxed and muscles from stiffening.

Also Read: Common Physiotherapy Exercises and Techniques

6. Clinical Depression:
Depression is a very common mental disorder in India though it is underreported mostly due to the stigma attached to it. However, it is natural to get yourself down in the dumps based on personal situations. There is no shame in experiencing depression as there is treatment readily available these days in the form of counselling and medication.

Depression can be caused by a number of factors and is responsible for excessive fatigue when no other medical cause can be identified. High levels of stress, emotional problems related to children or family members, high intake of alcohol, lack of sufficient nutrients in the diet and staying indoors most of the time is all related to the development of depression.

Hormonal imbalances are also known to be a leading cause of clinical depression.

The good news is that depression can be easily managed. Firstly, one must recognise that they are experiencing depression and seek out medical attention with a psychiatrist or psychologist. A psychiatrist would often recommend medications which can take anywhere between 4 to 6 weeks to kick in and have a beneficial effect. As time passes, people who are depressed and taking medication will notice an improvement in the mood and in their energy levels.

Some people do not require medication but instead need to see a counsellor. Counselling can help overcome the hurdles that have been leading to depression such as stress. Counselling is been found to be extremely beneficial in the management of depression and must be sought after by everyone who is depressed and has low energy levels.

Avoid alcohol and excessive consumption of coffee. Follow a healthy diet that is full of proteins, vegetables and good fats. Take up yoga or some form of exercise as this can boost the mood and treat depression.

7. Thyroid Disease:
The thyroid gland is a small gland located in the neck that is responsible for the secretion of thyroid hormones. Thyroid hormones are essential for life and regulate numerous processes in the body.

Thyroid disease is very common in India, especially in women. It is associated with a number of different symptoms that vary depending on whether the gland is overworking or underworking. In short, the symptoms include excessive tiredness, muscle and joint pains, weight gain or weight loss for no reason, decreased ability to concentrate, change in appetite and changes in body temperature.

Diagnosing thyroid disease is easy and can be done through a simple blood test. Once a blood test has confirmed thyroid disease, medication can help restore normal thyroid function.

In addition to medication, certain foods can also help improve thyroid function. A gluten rich and dairy free diet seems to help some extent. The government initiative to iodise salt was one that is put in place as underactive thyroid disease linked to low iodine content. Using natural ingredients such as turmeric and coriander in the diet seem to have a protective effect on the thyroid. Eating healthy foods and a balanced diet is important to maintain normal thyroid function.

8. Sleep Apnoea Syndrome:
Sleep apnoea syndrome, sometimes called obstructive sleep apnoea, is a clinical condition where the throat narrows during sleep times leading to excessively loud snoring and interrupted sleep at night. In patients who have obstructive sleep apnoea, there are periods where they sleep normally interspersed with periods when they stop breathing completely for a few seconds.

This period when they stop breathing completely is called apnoea. The episodes of apnoea can lower oxygen levels in the blood and can wake the person up without them realising that they are awake. This constant cycle of sleeping and wakefulness in the middle of the night can make an individual excessively tired during the daytime.

Obstructive sleep apnoea is commonly seen in overweight men. Those who drink too much alcohol and smoke regularly are at a greater risk of developing this problem.

The primary way to manage obstructive sleep apnoea as a cause of fatigue is to exercise regularly and to lower body weight. Stopping smoking and alcohol intake is extremely important. By losing weight, the excess fat tissue that is present in the palate will come down and this would help them to breathe a lot better in the night.

However, some people do not respond to lifestyle changes and require a treatment called continuous positive airway pressure, or CPAP. This involves the placement of a small mask over the nostrils or the mouth and nose which pushes air into the lungs and allows the person to breathe it out naturally.

Obstructive sleep apnoea is closely linked to the development of high blood pressure which is a risk factor for heart disease. It is therefore important to treat this condition aggressively.

9. Diabetes:
With over 70 million people suffering from diabetes in India, it is not uncommon to encounter many of them who have low energy levels and feel tired all the time.

When we consume food, it is broken down by enzymes within the digestive system into smaller components, one of which is glucose. This glucose is absorbed by the bowel into the bloodstream and is then transported to the cells to provide them with energy. In type II diabetes, this entry of glucose from the bloodstream into the cell fails to occur due to a phenomenon called insulin resistance.

The excess quantity of sugar in the bloodstream and the lack of glucose supplying energy to the cells can lead to fatigue. People will notice that they have low energy levels and no interest in doing certain activities that they previously used to enjoy. Other symptoms of diabetes include excessive urination, frequent consumption of water, weight loss and an increased chance of developing infections.

Diabetes can be easily managed through diet and exercise. Choosing foods that have a low glycaemic index is extremely important. Mix and match various fruits and vegetables as a part of your daily diet. It is advised that people take up some form of aerobic exercise that can burn excessive sugar and lower body weight. Brisk walking for 45 minutes a day, running, swimming or any form of aerobic exercise is usually enough. Diet and lifestyle changes are the most important management strategies in diabetes. You could be prescribed many medications but if you do not follow the dietary advice and exercise routines your doctors have advised you, you may find that your sugar levels remain elevated and energy levels remain low.

Medication may be prescribed that will lower the blood sugar levels and improve the sensitivity of cells to insulin. By controlling sugar levels within the range recommended by the doctor, energy levels can be restored and people can carry on as normal.

10. Heart Failure:
A rare condition of fatigue is a weak heart. This weakening of the heart may occur following a viral infection or a heart attack. The pumping efficiency of the heart reduces, and consequently insufficient blood reaches the vital organs. This leads to fatigue.

Heart failure (medical term for a weak heart) can also lead to breathing difficulty, reduced ability to exercise, breathing problems when sleeping and weight gain from accumulation of fluid in the body. It can be diagnosed by tests such as an electrocardiogram and an echocardiogram. Once diagnosed, medications will be prescribed that would improve heart function and restore quality of life to some extent.

Fatigue is the most common symptom of heart failure, and is unfortunately very difficult to get rid of when present, despite adequate medical therapy.

Feeling excessively tired is one of the most common reasons why people visit doctors in India. There are a number of reasons why this might happen and extensive investigations are often needed. The good news is that once the cause has been identified, treatment measures are simple to administer and energy levels can return to normal over a period of