Are you always feeling tired, slow and lethargic?
Simply finding it hard to get to the gym or getting off from bed? Yes, we do feel it most of the time, especially in this stressful and fast moving society. However, one shouldn’t be feeling weak and fatigue all the time. Something must have gone wrong somewhere. Hence, lets find out why you are feeling that way.
I have gathered some of the possible causes of fatigue below.
- Too little carbohydrate. You might be getting too little calories in a day. That affects your metabolism rate. Eat more good complex carbs with low GI (glycemic index). Eat 5-6 small meals a day.
- Low iron levels. Often happen among females, can be diagnosed by blood test. Try to increase dietary iron or even iron supplements if needed.
- Overtraining. Try reducing training volume, take a few days off. Increase your carb intake for recovery. Check with a personal trainer or coach for a training program.
- Lack of exercise. Leads to weight gain and lack of fitness. Try doing 30 min of simple activity daily (swim, walk, jog).
- Stress, depression and worry. Adjust your stressful lifestyle. Long working hours? Change of job? Recession? Break up in relationship? All these increases our cortisol level, leading to health problems. You really need to find relaxation techniques or talk to someone that can help.
- Gastric upset. Don’t train immediately after eating. Have a gap of 1-2 hours between meals and training. However, try to drink plenty of fluids.
- Too much caffeine aka coffee/tea. Avoid caffeine food after 5pm. Too much tea, coffee and “energy” drinks are actually bad. You don’t need “Energy” drinks or caffeinated sports drinks unless you are doing long distance running or cycling!!! By the way, too much will damage your teeth!
- Dehydration. Are you drinking enough water daily? I always start the day, first thing in the morning, with a big glass of water. And get a good habit of drinking every 3-4 hours.
- Too much alcohol. See the guilt on your face. Please keep in moderation! Furthermore, alcohol contains high calories, slows down metabolism and induce inflammation! Replace your favourite beer or wine with a glass of fresh juice.
- Skipping meals. Another guilty one! I strongly repeat. Skipping meals does not help in weight loss.
- Shift work and irregular sleeping pattern. Try to sleep at the same time everyday. Fixed sleeping time and least 6-7 hours of sleep.
- Pre-menstrual syndrome. Cut down or avoid salt or salty food to prevent stomach bloating.
- Smoking. The answer is very obvious.
- Allergy/hay fever or sinusitis. Very common problem. Consult a doctor to minimise symptoms.
- Odd meal timing. Avoid going to bed straight after meal. Leave 2 hours between eating and sleeping/training.
- Hypoglycaemia (low blood sugar). Very few people with have this symptom. Unless you go very low in carbs and sugars on an active day. Try snacking.
- Weather/ training conditions. Training in a hot and humid environment can wipe you out, especially if you have low fitness level. Try to acclimatise before jumping into high intensity training. Training in a hot climate will also reduce performance tremendously. Train indoors or in the cooler part of the day. Wear comfortable and loose clothing too. Get hydrated.
- Overweight. Only solution is to lose body fat. The fitter you are, the less tired you become.
Yes, the above factors might sound familiar and common to you. But honestly, how many actually look into it and find solutions?
So let’s target those above issues you might have, starting from today! =)