alert! 12 bad habits that make you "easy to get tired"

In the high-pressure and fast-paced modern society, "tired" seems to have become everyone's mantra. But do you know that in addition to objective reasons, some bad habits that you inadvertently develop may also be the reason why you become tired and exhausted. Let's take a look at what are the culprits that make your body more and more tired?

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.

Recommendation: Do not drink alcohol within 3 to 4 hours before bedtime.

9. You tend to get anxious about trivial matters

If you always feel that bad things are going to happen, you will be troubled by anxiety, and this psychological dilemma will make people physically and mentally exhausted.

Tip: When you are anxious, take a deep breath and ask yourself how likely it is that the worst thing will happen. Or going outdoors or discussing the issue with friends can help you better cope with reality.

10. Not knowing how to say no to others

Always meeting other people's excessive demands will cost you both physically and mentally. Worse, over time it can lead to anger and resentment.

Suggestion: Say "no" to things you don't like when necessary, and don't be stubborn when you encounter requests that cannot be met.

11. Everything is done to perfection

A professor of psychiatry at New York University School of Medicine believes that striving for perfection can make work more difficult and increase working hours.

Tip: Set a time limit for completing the work and stick to the plan. After a while, you realize that the extra time doesn't actually improve your work.