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Why Am I Tired? -- Causes and Top
10 Remedies for Fatigue
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September 18, 2011, last updated April 27, 2013
By Louise Carr, Associate Editor and Featured Columnist










Do you skip through the day full or energy, or is it 10AM and
you’re already feeling tired? Is sex is out of the question,
and do the kids get the wrong end of your bad temper as
you reach for your third cup of coffee or energy drink? “I
really don’t want to go out, I feel so tired,” “I can’t do any
more, I’m exhausted” or “I’m so tired I can’t even think”
are common utterances in homes and offices all over the
United States.

Listen carefully and you’ll hear the collective yawn of a
country plagued by fatigue. Why are you tired? It’s normal
to feel a little drained from time to time but is there a medical
reason for feeling exhausted or tired most days? Is caffeine
the answer? Are there any remedies for fatigue to help perk
up your life?

What Are the Causes of Fatigue?

Sometimes you know exactly why you are tired. You have
kids, a full-time job and 1,001 commitments and you go to
bed late and wake up early. Consistently getting less than
seven or eight hours of quality sleep a night is guaranteed to
make you feel tired during the day. But often you go to bed
early and sleep through until morning and you’re still falling
asleep by lunchtime. If you’re still tired, take a look at the
medical reasons for fatigue. Combating these medical
conditions can be the key to beating unexplained fatigue that
is disrupting your everyday life and harming your health.


Top 10 Causes and Remedies for Feeling Tired


























1. Anemia Can Cause Fatigue

Anemia is a leading cause of fatigue in women, particularly if
you have heavy periods, you’ve recently given birth or you
suffer from
fibroid tumors or uterine polyps.

Loss of blood leads to a lack of hemoglobin, an iron-rich
protein in your red blood cells that helps carry oxygen from
your lungs to your tissues and organs. When these don’t
receive enough oxygen, you can feel fatigued and
exhausted. You may suffer from anemia if you are deficient
in iron.
Iron-rich foods to help beat fatigue caused by
anemia include red meat, liver, shellfish, spinach and broccoli.

Iron supplements have also been shown to improve feelings
of fatigue in people without anemia but with a very slight
deficiency of iron. A 2000 study from Cornell University,
Ithaca, New York showed iron supplementation improved
endurance after aerobic exercise. And a 2003 study from the
University of Lausanne, Switzerland looked at 144 women
with unexplained fatigue and discovered that iron
supplements enhanced their energy and sense of well-being.

However, too much iron can be harmful (even fatal) if you
are not iron-deficient – consequences of an iron overdose
include gastrointestinal problems, liver and intestinal
damage. Get a blood test from your doctor to see if you are
iron-deficient and whether you can decrease your fatigue
with iron supplementation.

2.
Caffeine Can Cause Fatigue

Can drinking coffee make you tired? Maybe, according to
research.

A lot of us grab a super-sized cup of coffee or a can of soda
for the quick burst of energy caffeine gives us. In fact, many
of us can’t function properly without our caffeine kick in the
morning. So why is caffeine posted on a list of the causes of
fatigue?

For some of us, caffeine increases fatigue after a certain
amount of the stimulant. And no upping of the dose is going
to help increase your energy levels.

A 2010 study from Bristol University, UK reported that
caffeine doesn’t make us more alert – it’s a myth. Frequent
coffee drinkers develop a tolerance to caffeine’s stimulatory
effects and also its anxiety-producing effects.

When we drink coffee, they say, we don’t feel alert because
of the caffeine  -- we are simply breaking even after caffeine
withdrawal has caused us to feel tired. Coffee is just
bringing us back to normal. (Drinking
coffee however has
other health benefits, such as lowering your risk for certain
cancers. Read more.)

3.
Is Food Intolerance Making You Tired?

Some foods fill us up and provide us with the energy we
need to carry on with our day, but certain foods can
sabotage us by bringing us down and causing us to feel tired.

If you are tired all the time, you could be suffering from a
food allergy or intolerance.

Mild food intolerances can cause you to feel sleepy and if you
eat the offending food for long enough you could end up
severely exhausted.

According to a 1993 study from the University of
Connecticut School of Medicine, Farmington intolerance to
multiple foods was seen as a manifestation of the symptoms
of tiredness in chronic fatigue syndrome.

If you suspect a food intolerance is causing your fatigue, try
keeping a food diary and cut out foods that cause you to feel
sleepy within 30 minutes after eating them.

4.
Too Little Exercise – Or Too Much – Creates Fatigue

Your workout is hard to get right when it comes to
increasing your energy and not leaving you in an exhausted
heap on the gym floor. The first way to create exhaustion
through exercise is to do too much. Overtraining dips into
our energy reserves and breaks down too much muscle. We
become more vulnerable to illness, which causes fatigue.

The second cause of fatigue is not enough exercise. Exercise
releases endorphins, feel-good chemicals that lift our mood
and our energy levels.

According to a 2006 study from the University of Georgia,
nearly every group researchers studied benefited from
exercise. Tired adults got an energy boost from riding an
exercise bike for 20 minutes, three times a week. (Here is a
list of exercises you can do at home to boost energy and lose
weight.)

These people didn’t go crazy -- they exercised at a moderate
pace and reaped the benefits. The last thing you feel like
doing when you’re tired is going to the gym, but the effort
can pay off immensely when it comes to your overall energy
levels.

5.
Are You Eating and Drinking Enough to Prevent Fatigue?

Fail to fill your body with fuel and your finely-tuned machine
is going to run slow.

If you’re dieting, the lack of calories that may help you lose
weight can cause tiredness throughout the day. When you
restrict calories over a long period of time you go into
starvation mode – your metabolism slows down, your
energy levels drop and you burn muscle instead of fat.

If you need to lose weight, do so in a controlled way that
takes into account your body’s calorific needs – everyone is
different.

If you don’t drink enough water, you are also setting
yourself up for fatigue. Water keeps us hydrated, our tissues
plumped and healthy and our energy levels high.
Dehydration makes us tired by causing
adrenal fatigue.

A 2011 study from Texas Health Presbyterian Hospital,
Institute for Exercise and Environmental Medicine found
even mild dehydration affected men’s mood and cognitive
performance – fatigue, tension and anxiety increased due to
dehydration.

Add lemon slices to water to give it some taste, and make
sure you sip enough water throughout the day so your urine
comes out pale in color. (
How much water should you drink?-
New Report).

6.
Sleep Apnea is a Cause of Fatigue

If you go to bed early, sleep through until morning and
catch your healthy eight hours a night but you’re still tired all
day, you could suffer from
sleep apnea.

Sleep apnea is robbing you of quality sleep and you probably
don’t even realize it – all you know is you wake up feeling
more tired than when you went to bed.

Sleep apnea causes you to stop breathing momentarily many
times during the night. When you stop breathing you wake
up for a very short amount of time, just enough to set your
sleep cycle haywire.

Get checked out by your doctor if you suspect sleep apnea.
You can lose weight, quit smoking, avoid alcohol and avoid
sleeping on your back to prevent sleep apnea stealing your
rest.

7.
If You’re Tired You May Have an Undiagnosed Urinary
Tract Infection

Continue reading    page 1  page 2    Comments









Related:
Adrenal Fatigue -Why You Wake Up Tired /
Anemia -Top 10 Foods That Help/
Pernicious Anemia -Causes and Remedies/

Vitamin D Deficiency-Symptoms and 10 Foods That Help/
Fainting or Blacking Out-Causes and Remedies /  Meniere's
Disease-Natural Remedies / How Much Is Too Much Salt?
/
Ideal Breakfast for Diabetics /
Normal Fasting Blood Sugar / Natural Insulin Foods That
Help You Control Your Blood Sugar / Smoke Gets In Your
Eyes-Lingering Health Dangers from Volcanic Ash /  Vitamin
B3 (Niacin)-A Powerful Ally Against Cholesterol / Swollen
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/
Sugar-The Disease Connection / Are Diet Sodas Bad for
Your Health? // Ideal Breakfast for Arthritis /Healing Foods
Links /  Foods That Shrink Your Waist / Foods That Lower
Cholesterol/ VLDL-The Other Cholesterol/ Foods That
Reduce Blood Pressure

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