“Basic vitamin deficiencies are the leading cause of fatigue, especially unexplained fatigue. Vitamin B12 and D3 deficiency are the most prevalent vitamin deficiencies. It’s important to see a doctor and get them treated,” remarks Dr Aditya S Chowti, Fortis Hospital, Bangalore.
2. Dehydration
Studies show that dehydration leads to low energy levels. “Our body is made up of about 60% water. But we lose water each day through urine, sweat, breathing and physical exercise. Dehydration leads to fatigue because oxygen flow to the brain is affected, leading to over-exertion of the heart as it has to supply more oxygen to all parts of the body. This makes us feel tired and less alert. Consuming fluids will help us maintain our energy levels and combat fatigue,” says Shraddha Gadit, Gold’s Gym Fitness Institute.
3. Stress
Chronic stress can cause headaches, muscle tension, stomach problems, and fatigue. “When under stress, your body goes into fight-or-flight mode. This causes an increase in cortisol and adrenaline, which prepares your body to deal with such situations, which in turn results in fatigue. Meditation is well-known for its stress-reducing effects and science backs this up too. Just 5-10 minutes daily is a great way to start this practice,” states Prateek Kumar, Founder, FitCru.
4. Lack of good quality sleep
According to the American Academy of Sleep Medicine, adults should sleep for at least 7 hours per night for good health. “When you’re stuck in back-to-back meetings or you keep pushing for an hour more to tick off things on your to-do list, it becomes easy to ignore your body’s need for rest. This eventually culminates into fatigue that doesn’t just hamper productivity but hampers one’s health too. While slowing down and getting adequate sleep is of key importance to combat fatigue, it’s not just about the hours, but the quality of sleep one gets. And a major factor in getting quality sleep is using the right kind of sleep solutions that help you achieve all-rounded restfulness. Opt for quality mattresses, pillows and even simple things like a sleep alarm, which I personally recommend, that reminds you to go to bed,” says Kabir Siddiq, founder and CEO, SleepyCat.
5. Less physical exercise
According to studies, regular exercise and physical movement drastically improves symptoms of fatigue.
6. Not consuming a balanced diet
Fatigue can be caused due to various reasons, one of the most prevalent being insufficient fueling of the body. “Eating too little can cause fatigue, but consuming non-nutritive meals or a strict diet can also lead to fatigue. It is necessary to consume the right nutrients required by your body. For instance, you could skip breakfast and indulge in over-eating and other unhealthy eating habits, which results in fatigue. Thus, make sure to always eat breakfast, and make an effort to include protein and complex carbohydrates in all your meals. Furthermore, for long-lasting energy, eat small meals and snacks throughout the day,” concludes nutritionist Dr Archana Batra.
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