Reasons for tiredness that might surprise you
We all get tired from time to time and, sometimes, it can be difficult to pinpoint what’s behind this lack of energy. In my article ‘The common causes of tiredness’, I outlined the main culprits that can cause your energy levels to crash but, if these don’t seem to apply to you, then it is important to rule out other unexpected, and often surprising causes.
1. Not breathing properly
When it comes to breathing, we don’t tend to give it much thought unless we are short of breath due to overexertion or anxiety, but feeling tired is a common consequence of not breathing properly.
Breathing properly helps to maximise your oxygen intake. This oxygen is carried by your blood to cells throughout the body, where it helps to convert nutrients into energy.
According to Harvard Health, the correct way to breathe is to breathe deeply, with the air coming in through your nose to fully fill your lungs. When you do this, you will notice that your lower belly rises.1
Many of us don’t breathe like this and, instead, shallow breathe without realising, which restricts the amount of oxygen we take into our lungs. Other common breathing mistakes we often make include breathing through our mouth instead of our nose, sucking in our stomach and unconsciously holding our breath, such as when concentrating on something or when stressed.
So, when you are feeling tired, try taking some deep breaths and see if that helps to increase your energy levels.
2. Sitting for too long
If you have a job where you sit for long periods of time such as an office-based job, or have a generally sedentary lifestyle, then you might be more prone to feeling tired. This type of inactivity can cause blood circulation to slow down, hindering its capacity to carry oxygen around the body, which, as I mention above, is needed to convert nutrients into energy.
The more active you are, the better your circulation will be, so it’s important to get up and get moving. Exercise is the best way to get the blood flowing efficiently around the body, but it doesn’t need to be vigorous – regular, moderate exercise can do wonders for your circulation.
According to the NHS, you should aim to get 150 minutes of moderate exercise every week.2 A 30-minute walk most days could help you easily achieve this. What’s more, walking is simple, free and one of the easiest ways to get more active.
When sitting, avoid crossing your legs. This is not only bad for your posture; it also causes blood flow to become restricted. Instead, try to regularly change your position, stand up and do some stretches if you can and go for a walk to help keep blood circulating throughout the body.
Want to learn more about how you can get your circulation moving? Our Circulation advisor Helen outlines lots of tips in her article ‘8 natural ways to boost your circulation’.
3. Poor posture
Slumping and slouching impacts your health more than you may realise! Not only does it cause back pain, neck and shoulder tension and headaches, it can also play havoc with your digestion, as well as your energy levels.
So, I’m sorry to sound like a nagging mother here, but sit up straight! Slouching isn’t a normal position for the body, and it causes our muscles to work harder, which uses up energy and results in soreness and discomfort.
Good posture opens the chest cavity and increases oxygen, and I don’t need to tell you again how important this is for your energy. Poor posture can also restrict blood flow and cause circulation problems, which can further impact your energy levels.
Examples of poor posture include slouching in your chair, leaning on one leg, sticking your bottom out, keeping your head held too high or looking down too much, rounded shoulders and hunching your back.
If you think your poor posture could be causing your tiredness or other problems then it’s a good idea to consult a physical therapist. They will create a customised program of exercises and stretches to help improve your core muscle strength and flexibility, which will support your spine and help improve your posture.
4. Mould & other allergies
Allergies are caused by an over-sensitive immune system which reacts forcefully to things it deems as a threat.
Trying to pinpoint the exact cause of your allergy symptoms can sometimes be difficult, especially if they are not being caused by the obvious sources such as pollen or your pets.
One allergen which often lurks and remains unknown is mould. It thrives in damp, warm, and dark environments but can sprout up in many places within your home and work environment, such as in your bathroom or under your sink. If you have experienced allergy symptoms for a long period of time, or particularly when indoors, a mould allergy may be at play.
There are several reasons why allergens such as pollen, pet dander and mould can cause tiredness. Firstly, they trigger a response from the immune system which uses up a huge amount of energy. Next, they cause symptoms such as sneezing, itching, congestion and a runny nose, all of which can make it harder to sleep, which can lead to tiredness the next day. And, lastly, drowsiness is a common side effect of anti-histamine (allergy) medication.
Head over to our Allergic Rhinitis hub for lots of tips and advice on non-drowsy ways to treat allergies and fatigue.
5. Food intolerances
Your body gets energy from what you eat but unknown food intolerances can actually do the opposite, sapping your energy and causing on-going fatigue if left undetected. Food intolerances are fairly common and occur because the digestive system is unable to break down or absorb certain food types.
As our digestive systems are all slightly different, people may experience slightly different symptoms, however, feeling tired after eating is a common sign that you may have a food intolerance. This can occur several hours after eating or after eating large quantities of the problem food. Other common symptoms include bloating, nausea and diarrhoea.
The main food culprits are wheat, dairy and sugar. To see if there is a connection between your tiredness and any specific food, I recommend that you keep a food and symptom diary for a few weeks. This can help you to remove certain foods one-by-one from your diet to see if it makes a difference.
Need help getting started? Have a look at our example food and symptoms diary which our digestion expert, Ali Cullen, has created. This can help you keep track of what you are eating and what symptoms you are experiencing and when.
6. Sleeping in
Feeling groggy when you wake up or struggling with low energy in the morning? You might be sleeping too much! Our bodies love routine, which is why sleep experts always recommend that you go to bed at the same time each night and get up at the same time in the morning. However, many people ignore this advice, especially at the weekend when the lure of a long lie is too good to pass up.
You would be forgiven for thinking that extra sleep can only be a good thing, but researchers at Sweden’s Karolinska Institute claim sleeping in late on Saturday and Sunday messes with the natural rhythms of your body, making you feel worse rather than more rested.3
If you feel the need to catch up on some sleep then try a 20-minute power nap, rather than having a lie-in and stick to your sleep routine as much as possible.
Our sleep advisor Marianna’s article ‘How do you create a good sleep routine?’ provides lots of good tips and advice on how to create and maintain a good sleep routine.
7. Overdoing exercise
While exercise is known to increases the production of energy-boosting neurotransmitters such as dopamine, norepinephrine and serotonin, and research shows that it improves energy levels and works to reduce fatigue,4 like many things, too much if a good thing can be bad!
Regular, moderate exercise can help boost your energy, but it’s important not to overdo it.
Exercising excessively and too intensely can leave you feeling particularly low in energy, especially if you are not giving your body time to rest and rejuvenate. We also lose vitamins, minerals, water and energy through exercise which need to be replaced fairly quickly to prevent a post-workout slump. Signs you are overdoing a workout include whole-body exhaustion, weak arms and legs and difficulty standing.
So, make sure you give yourself time to recover and rest, especially when using the same muscles. Plus, always remember to drink plenty of water and, if you are still feeling exhausted after exercise, then consider switching to lower-impact exercises. Our Balance Mineral Drink can also help replace lost electrolytes and water, making it a great post-workout drink.
My Top Tip:“This is just what I needed after the gym, I find those shakes too thick but this was very refreshing.”
Read what other people are saying about Balance Mineral Drink. |
Our Balance Mineral Drink contains a range of vitamins and minerals including magnesium, vitamin D and zinc which together support muscle function and help fight fatigue. The drink has a natural strawberry flavour so is both refreshing and tasty!
Want to find out more? Our Get Active advisor Louise explains what happens if you don’t rest after a workout in her article ‘Why is recovery important after exercise?’.
When to see a doctor
If you rule of all of these problems, as well as the more common reasons for tiredness such as poor sleep and low blood sugar, but still feel tired, then it’s important not to ignore it.
According to Mayo Clinic you should ‘call for an appointment with your doctor if your fatigue (tiredness) has persisted for two or more weeks despite making an effort to rest, reduce stress, choose a healthy diet and drink plenty of fluids’.5
References
1. https://www.health.harvard.edu/staying-healthy/take-a-deep-breath
2. https://www.nhs.uk/live-well/exercise/
3. https://www.independent.co.uk/life-style/health-and-families/health-news/weekend-lie-ins-make-you-more-tired-researcher-claims-a7237206.html
4. https://www.sciencedaily.com/releases/2006/11/061101151005.htm
5. https://www.mayoclinic.org/symptoms/fatigue/basics/when-to-see-doctor/sym-20050894’
