Reasons for fatigue-prone physique

I don’t know when it started, but we always feel that our bodies are easily tired. Are we getting old? I think everyone has this idea. When we have this phenomenon, we will feel that we are old. In fact, many habits in our lives will make our physical condition worse and worse, and we will often feel tired. If you have a physique that is prone to fatigue, you should learn more about the reasons for your fatigue-prone physique.

1. Not drinking enough water

Even mild dehydration (a loss of just 2% of normal body fluids) can affect energy levels. Dehydration causes the blood to become thicker, reducing the heart's efficiency in delivering oxygen and nutrients to various tissues and organs.

Recommendation: To calculate the normal amount of water you need to drink, convert your body weight into pounds (1 kg ≈ 2.2 pounds), then divide it by 2, and then multiply it by 28.35 to get the number of milliliters of water you need to drink per day.

2. Insufficient iron intake

Iron deficiency can affect the flow of oxygen to muscles and cells, causing sluggishness, irritability, physical weakness and inability to concentrate.

Recommendation: Eat more lean meat, tofu, eggs, dark green leafy vegetables, nuts, etc., and eat them with foods rich in vitamin C to increase absorption. Additionally, a mild magnesium deficiency may also cause fatigue. Eating some bananas and potatoes every day to supplement magnesium will help convert protein, fat and carbohydrates into energy sources.

3. Like to eat junk food

This can cause blood sugar levels to spike and plummet, leading to fatigue.

Recommendation: Eating more high-fiber foods rich in complex carbohydrates, such as whole-wheat cereals, whole-wheat bread and vegetables, can help maintain blood sugar balance. Eat less greasy food and keep the amount of saturated fat in your diet below 10%.

4. Eating an unhealthy breakfast

Eating a good breakfast can stimulate metabolism and give people enough energy for the whole day. Skipping breakfast will make people feel lazy.

Recommendation: A full breakfast should include whole grains, protein, fruit and healthy fats.

5. Stop exercising when you’re tired

This approach will backfire. The study found that healthy adults who exercised three times a week for 20 minutes each time reported less fatigue and more energy after six weeks. Regular exercise builds strength and endurance and helps your cardiovascular system transport oxygen and nutrients to your body.

Suggestion: Almost all activities can help relieve fatigue, such as singing, deep breathing, walking, etc. When you really don't have the strength to lift a finger, you can lie down flat and put a pillow under your feet so that your feet are slightly higher than your head. This will allow blood to flow to your head and help you stay awake. In India, many people use this method to relieve fatigue.

6. Staying up late and sleeping in on the weekends

This can lead to difficulty falling asleep on Sunday night and difficulty waking up on Monday morning.

Recommendation: Get up at a fixed time even on weekends. If you want to take a nap, don't take more than half an hour, otherwise you will be more tired when you wake up.

7. Playing with your phone while lying in bed

The blue light emitted by the displays of tablets, smartphones, etc. will inhibit the secretion of melatonin, disrupt the body's natural physiological rhythm, and cause fatigue.

Recommendation: Turn off your phone at least half an hour before going to bed.

8. Have a drink before bed

Alcohol lowers blood sugar levels, depresses the central nervous system, produces a sedative effect, and ultimately disrupts sleep. This is because alcohol can cause adrenal gland secretion disorders during metabolism, making drinkers easily wake up at night.

The reasons for fatigue-prone physique have been introduced in detail above. I hope everyone can learn more about it. If you have a fatigue-prone physique, you can regulate it through scientific methods, pay attention to your daily diet and daily life, and participate in more physical exercise.