Everyone feels tired at some point and there is usually nothing to wrong about. However, if you feel weak and tired frequently, then it is time to seek a doctor's help. Causes of persistent fatigue can range from minor conditions to life-threatening diseases. Healthy young adults who are suffering from prolonged bouts of fatigue should be evaluated by a doctor to ensure that there is no serious underlying disease.
I Feel Weak and Tired Frequently: Causes and Treatments
1. Emotional Stress
Being under mental stress can be very demanding on the body and can lead to emotional disorders. People with emotional stress can suffer from disturbed sleep, depression, anxiety, fatigue and poor productivity in work.
- In this case, people are encouraged to see a therapist who can help them get rid of stress.
- Doing exercises, getting enough sleep and avoiding all kind of stimulants are also very helpful.
- Taking supplements such as B vitamins and magnesium can improve the ability to fight against stress.
2. Sedentary Lifestyle
In today's office life, people tend to develop a sedentary lifestyle. Sitting all day can cause neck pain, back pain, and headaches and leave you feeling fatigued over long periods.
Just get moving. "I feel weak and tired" is not an excuse to not be active. It should be the motivation to adopt a more active lifestyle.
Try to do some stretch breaks every few hours and take some time to walk around your office area. You should also plan to do some exercises after work.
As an extremely common mental disorder, depression can make a person feel both mentally and physically fatigued. People with depression lose their motivation to fight their way out of this low energy state, which will make the situation even worse.
To fight against depression and the fatigue caused by it, people should change their diet. Certain foods can affect the neurotransmitters in the brain, thus affecting people's mood.
- You should include healthy foods with high energy levels, including foods that are rich in protein and healthy fats, and whole foods.
- Caffeine, alcohol or other stimulants should be totally avoided.
What's more, trying some relaxing exercises such as yoga and meditation can also be helpful.
4. Poor Quality Sleep
People need to sleep for 7-9 hours every night and a lack of sleep can cause adrenal fatigue, loss of appetite and depression.
- Some relaxation techniques to help improve the quality of sleep include meditation and yoga.
- Taking an Epsom bath can relax your muscles and help you get to sleep fast.
- To promote a good sleep, avoid foods that contain lots of carbohydrates, sugar and caffeine.
- Shut off all electronics at least a couple of hours before sleep. Because a common cause for poor sleep nowadays is the increased exposures to ‘screens’ that can disturb the melatonin levels of the brain.
5. Underactive Thyroid
If you are often complaining that "I feel weak and tired", an underactive thyroid gland could be the culprit. It happens when the amount of thyroxine being produced is too little, which can cause tiredness, weight gain and muscular pain. Women are most likely to suffer from this condition.
- In this condition, you should eat a gluten-free and a dairy-free diet.
- Avoid foods that contain toxins and heavy metals like Bisphenol A that can be found in aluminum cans. Consume a diet rich in healthy fats and protein.
- Have your iodine and selenium levels checked and then take necessary supplements.
6. Adrenal Fatigue
Adrenal fatigue is a very common condition worldwide. Hormonal imbalance of the adrenal gland is the culprit. Adrenal gland is responsible for the release of over 50 hormones in the body, including cortisol and adrenaline that directly influence energy.
The symptoms include constant fatigue, disturbed sleep, muscular pain, joint stiffness, an increase in weight, frequent bouts of flu and trouble concentrating.
- A diet that focuses on natural healthy fats, lean proteins and fresh ingredients can help restore hormonal balance. Excess sugar, carbohydrates, processed foods and unhealthy oils should be cut out from the diet.
- Include adaptogen herbs like ashwagandha, basil, and root of maca in your diet. These herbs can help restore the hormonal balance of the body.
- Along with the improved diet, it is essential to incorporate some daily exercise into the routine as well.
If you complain to your doctor, saying that "I feel weak and tired", the doctor may check whether you have anemia or not. People with anemia feel tired constantly, and may faint under exertion. Shortness of breath, pale skin and conjunctiva, and digestive problems are other common symptoms.
A diet rich in iron, vitamin B12, and folic acid helps combat anemia. Some examples are beef liver, vitamin C-rich foods, green vegetables and natural sweeteners like blackstrap molasses.
A person can get dehydrated due to a decreased intake of water or an increased loss of fluids (sweating, vomiting or diarrhea). People suffering from dehydration will feel tired, have an unclear mind, and have frequent mood changes and trouble concentrating.
Increase the intake of water throughout the day and have foods that help the body stay hydrated. Fruits like watermelon, oranges or vegetables like celery, cucumber, carrots are all good choices. A person who is exercising strenuously will need more water.
9. Blood Sugar Imbalance
The increased amount of sugar and preservatives in food around causes a large number of people to suffer from spikes and crashes of blood sugar levels. This can result in food cravings, fatigue, mood swings, and even depression.
- Foods that can be bought readymade and sugary drinks should be avoided in general.
- Try to incorporate lots of whole grains in your diet, and eat fresh foods made from fresh products that are free of preservatives.
- Protein-rich food will also help in balancing blood sugar levels over a long period of time, which helps you deal with fatigue.