This morning, you promised yourself that you'd head straight to the gym right after work. But by the end of the day, you were so beat that all you could think about is collapsing on the couch with takeout and the remote.
Why are you so tired all the time? Are you just not getting enough sleep or could something be medically wrong. If you're constantly plagued by exhaustion, there are a host of medical issues that could be wrong or you may also wonder if you're doing too much. But the most likely answer is just the opposite: You're not doing enough.
Fatigue Rx: Exercise! The biggest cause of tiredness these days, is the modern American lifestyle. Being overweight, eating too much fast food, and not exercising enough.
There are three key lifestyle changes that can make a big difference in your energy level, doctors say:
1. What you eat. Don't try for a quick-fix spurt of energy from caffeine and sugar; it will only leave you more fatigued as your blood sugar levels fluctuate wildly. Instead, go for a balanced, healthy diet replete with fruits, vegetables, and lean protein.
2. How much you sleep. About 60% of women, according to the 2007 Sleep in America poll, say they only get a few good nights' sleep a week or less. To get more Zs, avoid caffeine and alcohol in the hours just before bedtime, and keep your sleep space quiet and restful.
3. How much you exercise. This is. the best prescription for ordinary, garden-variety tiredness, regular, vigorous exercise. The reality is that exercise breeds energy. Almost all the studies that have looked at this question have found the same thing: Sedentary people who start exercising feel much less fatigue than people who continue to slouch on the couch -- and exercise often boosts energy even more than medication.
So what's the prescription? How much exercise do you need, how often, and for how long, before you start noticing an end to your exhaustion? The recommended dosage is 40 minutes, at least four days a week, to get you going.
How soon should you see results? Within a month, you should feel at least some improvement. Keep with it for three to six months more, and you should start feeling much better.
What Else Could Be Wrong? Chronic tiredness is associated with many different medical conditions. How can you figure out which one might be the culprit? The short answer is, you can't tell You'll need a doctor for that.
4. Anemia. This is a very common cause of fatigue and very easy to check with a simple blood test. You can remedy anemia with an iron-rich diet, heavy in meats and dark, leafy greens, or supplements if you have a chronic iron deficiency.
5. Deficiencies in key nutrients, such as potassium. Again, this is easily checked with blood testing.
6. Thyroid problems . Over- and under-active thyroids both can cause fatigue. A blood test for your level of thyroid-stimulating hormone can help evaluate your thyroid function.
7. Diabetes. If you feel draggy and you're also having blurred vision or lots of urination, you should get that checked with a blood test.
8. Depression. If your feelings of exhaustion are accompanied by sadness and loss of appetite, and you just can't take any pleasure in things you once enjoyed, you may be experiencing depression.
9. Obstructive sleep apnea. If you never feel rested, ask the person you sleep with if you're bothering them with your snoring. If they say yes, look into testing at a sleep lab. Some other symptoms of obstructive sleep apnea include waking up each morning feeling unrefreshed and having morning headaches.
10. Undiagnosed heart disease. Tiredness can be a sign of heart trouble, particularly in women. If you have trouble with exercise you used to do easily, or if you start feeling worse when you exercise, this could be a red flag for heart trouble. If you have any doubts, see your doctor.