It’s not just lack of sleep! Uncover the real reason for constant fatigue

The idea that you can save energy and reduce fatigue by not exercising is actually wrong. Research shows that workers who sit in an office for long periods of time can reduce their fatigue by exercising for six weeks (three times a week, 20 minutes each time). These exercises will build strength and endurance, help your cardiovascular system function more efficiently, and keep oxygen and nutrients flowing to all tissues in your body. So even a simple walk is much healthier than just lying on the couch.

Not drinking enough water

Experts point out that a loss of about 2% of body fluids can lead to dehydration and severe fatigue. Dehydration also causes a decrease in blood volume and excessive thickness of the blood, which puts strain on heart function and slows the rate at which the blood can deliver oxygen and nutrients to muscles and organs.

Iron deficiency

A deficiency in the trace element iron can make you feel sluggish, anxious, weak, and unable to concentrate. Experts point out that iron deficiency can reduce the oxygen supply to the body's muscles and cells, leading to fatigue. Increasing your body's iron levels through diet can reduce your risk of anemia. Mix in foods rich in vitamin C. Lean beef, kidney beans, tofu, eggs, leafy greens, nuts and peanut butter can all help with iron.

You are a perfectionist

If you are a perfectionist, you will usually work harder and put more energy into your work. You will set unrealistic goals that are difficult to achieve, and in the end you will not be able to achieve any self-satisfaction. Experts recommend setting a time limit on your work and sticking to it. Over time, you’ll find that working beyond the time limit doesn’t actually improve the quality of your work.

Excessive anxiety

If you think you're going to be fired because your boss asked you to attend an unexpected meeting, or if you're afraid to ride your bike because you're afraid of an accident, you're making a big deal out of it. Bad things won't always happen to you. Experts say this anxiety can leave you feeling exhausted. When you feel this way, it's best to take a deep breath and ask yourself how likely it is that things will go wrong. Outdoor exercise, meditation, fitness training, or sharing with your friends can help you better cope with problems and become more optimistic.

Missed breakfast

Eating replenishes energy. When you sleep, your body will continue to consume the previous day's dinner to ensure the circulation of blood and oxygen in the body, so you need to replenish your energy by eating breakfast when you wake up. If you don't have breakfast, it will not only affect the normal functioning of your metabolism but will also make you feel sluggish. Experts recommend a healthy breakfast that includes whole grains, lean protein and healthy fats, such as oatmeal mixed with protein powder, a fruit smoothie made with low-fat milk or almond milk, whole-wheat bread with eggs or low-fat Greek yogurt.

junk food

Junk foods made up of sugar and simple carbohydrates will raise your glycemic index, and the rapid drop in blood sugar levels can cause fatigue, so eating low-sugar whole-grain foods can keep your blood sugar stable. The best choices might be chicken with brown rice, sweet potato with salmon, or a salad made with chicken and fruit.

Don't know how to say no

People often overdraw their physical energy and happiness to please others. Worse yet, it can fill you with resentment and anger. So, try to learn to say "no" and make yourself feel better.