CONSTANTLY TIRED? HERE'S WHY.
Sure, we might find ourselves sleep deprived, overworked, and overcommitted. But those may not be the only reasons you feel tired all the time. The reason may be a simple one to correct -
Dehydration can cause your hypothalamus to send mood-altering messages to your brain, if you don't stay hydrated. You've heard the 8x8 Rule (eight 8oz glasses a day) guideline, but an even simpler test is how often you pee. If you aren't going at least every three hours and your pee is darker then lemonade, you aren't consuming enough water.
Your body uses B12 to make red blood cells. Any deficiency decreases your blood oxygen levels and leaves you feeling sluggish and fatigued. If you are a vegetarian or eat a mainly plant based diet, you may have an elevated risk of running low, since B12 is primarily obtained from eating meat.
The good news is you can take a supplement, get a shot from your doctor, or consume aqua botanicals like Spirulina, blue green algae or seaweed. Unlike caffeine, consuming more B-12 will only give you a boost if you are low, so have your doctor or nutritionist test your levels if you suspect this is a problem. I love E3Live for my daily boost of B vitamins.
Not only does stress wear you out, but it can also cause sleep disruption, leaving you less able to deal with your stress. A chronic state of stress causes your stress hormone, cortisol to run high all day, rather than dropping off at night to allow you a restful sleep. Alternatively, all that extra cortisol production can overtax your adrenal glands, leaving you short of cortisol, and feeling really fatigued.
Although sources of stress can be out of your control, you can teach yourself to change your reaction. Yoga, meditation, and practicing gratitude can all help you adjust your mindset and your control the effects of stress. Be mindful of your mental state and when you are feeling overwhelmed, take a few minutes to concentrate on your breath, and on things you are grateful and thankful for in your life. The sense of peace will replace that stressed out feeling and leave you in a better frame of mind to deal with your issues.
Lack of Movement
Too much time spent sedentary saps you of energy. Stress and tension keep your mind and body at high alert, and if you don't burn off that extra energy, you will have trouble sleeping at night, which in turn leads to fatigue the following day. Break this cycle by getting in at least 30 minutes of physical activity daily. If you haven't exercised in a while, make the decision to join Marra in her 15/5/4 challenge - Exercise 15 minutes a day, 5 days a week for 4 weeks.
Or choose an outdoor activity you love and commit to doing that for the same period.
Restful sleep is critical towards your performance and productivity during the day. Try following any of the suggestions above to ensure you're getting enough zzz...
Lori Kenyon Farley @ Project Juice
Co-Founder of Project Juice, Lori is also currently a member of the New York State Bar Association and a certified nutritional consultant. While upholding her degrees, she adds international fitness competitor (she placed first in the FitnessModel Category in the 2010 Natural Olympia), model and public speaker to her resume. Lori also maintains a very active lifestyle in addition to investing most of her time, energy and expertise into Project Juice.