The difference between normal and excessive tiredness is defined by constancy. Fatigue that persists for more than 6 months, even with good nutrition and physical exercise, should be investigated.
The main causes of this problem are poor sleep quality, incorrect diet and lack of physical activity. In this post, we comment on each of them and offer tips that can contribute to a healthier life. Check out!
What are the causes of excessive tiredness?
Constant fatigue is multi factorial, but the fact is that the tripod of a healthy and energetic life focuses on nights of relaxing sleep, balanced diet and training .
Here are some factors that can trigger excessive tiredness and how to avoid them!
Sleepless nights
During sleep, important metabolic processes occur for the maintenance of physical and mental health. When we don’t sleep well, the whole body becomes unbalanced, generating tiredness and various diseases.
To improve the quality of sleep, it is important to observe some aspects, such as relaxation before going to bed, the use of an adequate mattress and pillow and avoiding heavy foods, among others.
Food sensitivity
People who are sensitive to certain foods may experience symptoms such as digestive problems, skin rashes, and fatigue. Among the foods that most contribute to this disorder are dairy products, gluten, soy and corn.
Food sensitivity can be prevented through healthy eating. Therefore, it is important to consume natural and light foods , including at least 3 daily servings of fruits and vegetables.
It is also necessary to pay special attention to those containing B vitamins, such as:
- avocado;
- almonds;
- banana;
- potato;
- meat beef;
- spinach;
- bean;
- liver;
- dairy products;
- salmon.
Protein deficiency
The low level of this element in the body causes excessive fatigue, muscle pain, hair loss, weakened nails, skin wrinkles and low immunity.
Protein is an essential nutrient, which acts in the construction of lean mass and in the maintenance of metabolic and physiological functions, as well as in the oxygenation of the body.
To ensure satisfactory levels, it is important to consume foods such as dairy and meat. However, in order to avoid sudden drops and spikes in blood glucose, its consumption must be associated with carbohydrates.
Dehydration
Dehydration causes several disorders, such as tiredness, slow thinking, kidney stones, among other disorders. Therefore, water replacement is essential for a good mood and general health.
Our body is composed of 70% water, being responsible for all the chemical reactions that involve its proper functioning. It is essential for the elimination of toxins, the control of body temperature, the balance of blood pressure and the maintenance of the health of hair, skin and nails.
It is possible to know the amount of water needed by the body by multiplying the body weight by 0.03. Applying the calculation for a person weighing 60 kilos, we get a daily requirement of 1.8 liters.
Sedentary lifestyle
Lack of physical activity is one of the main causes of excessive tiredness. Some habits, such as preferring elevators instead of stairs or using the car for short journeys are examples of a sedentary life, which can have severe health consequences, such as muscle atrophy, diabetes, heart attack, hypertension, obesity and even sudden death.
Escaping a sedentary lifestyle is not always easy, but with a few small changes in your routine it is possible to exercise your body. Stretching daily, walking outdoors, climbing stairs and taking 15-minute breaks every 1 hour of work are activities that contribute to physical and mental well-being.
As we could see, the main causes of excessive fatigue are poor sleep, poor diet and sedentary lifestyle. But it is possible to avoid it with the adoption of healthy habits, such as those indicated above. If you notice that tiredness still persists, seek professional help.