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The habitual feeling of fatigue, lack of vitality significantly worsen mood, productivity, and the quality of life in general. Doctors from Harvard have identified several reasons why this happens. And some factors may seem unexpected.
Let’s face it, the older we get, the more tired we get. This is part of the aging process: we lose mitochondria—the kind of energy engines in cells—and produce less adenosine triphosphate (ATP), which delivers energy to cells throughout the body. Other causes can worsen the condition – for example, the side effects of drugs, depression, heart and other chronic diseases.
However, factors related to age and disease are not the only causes of energy loss. At first glance, harmless habits can be to blame for constant fatigue. Researchers have identified factors that can take away our vital energy. Knowing the enemy by sight, we can understand how to remedy the situation.
Lack of activity
As we age, we naturally lose muscle mass. “If you have less muscle mass, you have fewer mitochondria and less ATP,” notes Dr. Marcelo Campos, primary care physician in Boston. A sedentary lifestyle exacerbates the problem by weakening and contracting the muscles, causing them to use energy inefficiently.
Physical activity strengthens muscles, helps them to be more efficient and conserves ATP, and increases the production of brain energy-producing chemicals. Doctors recommend exercising for 30 minutes a day at least five days a week, doing exercises of moderate intensity.
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If necessary, this time can be divided into several shorter periods. And you do not need to push up to a sweat. “Whatever exercise you do, everyone will benefit,” says Dr. Campos. “Even if it’s going up the stairs and walking through the parking lot.”
Too much stress
Chronic stress can increase levels of cortisol, a hormone produced by the adrenal glands. “Cortisol reduces ATP production and increases inflammation, which in turn also reduces ATP production,” explains Dr. Campos. There are anti-stress techniques that lower cortisol levels: yoga, mindfulness meditation, tai chi, breathing exercises, or guided visualization. Even 10 minutes a day dedicated to these practices can help.
Bad diet
If we don’t feed our body properly, it won’t get the vitamins and minerals to produce enough ATP and we’ll feel more tired. “Eating too much processed food can increase inflammation, which impairs ATP and energy production. And if you’re older and your appetite is not what it used to be, you may not be providing your body with the calories and fuel it needs to function properly,” explains Marcelo Campos.
It is important to be attentive to yourself and solve problems on time. There are situations when the regulation of sleep, food and drink is no longer enough
If you eat too much at one time, it can cause blood sugar spikes and also lead to fatigue. How to fix the situation? Doctors recommend eating whole foods, including vegetables, fruits, whole grains, and lean proteins such as fish, chicken, nuts, and seeds.
Fatty acids found in protein-rich foods also help increase ATP. You should aim to eat a smaller amount at one meal and snack between them to provide a constant supply of nutrients to the body and at the same time keep blood sugar levels low.
Too little sleep
Lack of sleep increases cortisol levels and also supports inflammation. If sleep problems are caused by apnea – pauses in breathing – dips in blood oxygen levels reduce ATP and energy. You should talk to your doctor about major problems that can take away sleep, such as medical conditions like sleep apnea or frequent trips to the bathroom, or side effects from medication.
Sleep hygiene is also extremely important: go to bed and wake up at the same time every day, keep your room cool, quiet, and not use gadgets that stimulate brain activity.
Wrong choice of liquid
Drinking sugary soda can cause a blood sugar spike and then a fatigue-inducing dip. Dehydration also contributes to fatigue, as does drinking caffeinated drinks before bed or drinking too much alcohol, which interrupts sleep in the middle of the night.
Healthy people need six to eight cups of fluid a day, and more if they go to the gym. “Avoid soda and stop drinking caffeine or alcohol six to eight hours before bedtime,” advises Dr. Campos.
Social isolation
The lack of regular meetings with other people can be a manifestation of depression, which, in turn, is associated with fatigue.
“The power of interaction with others and meaningful contacts can bring out the other side of your situation and give you more energy. Scientists are currently investigating the mechanics of these processes. It’s likely that when we communicate, we produce different types of brain chemicals that make us happier and give us more energy,” says Dr. Campos.
You should meet with family, friends, neighbors or even new acquaintances at least once a week.
When to beat the alarm?
Lack of vital energy can lead to deeper and more serious consequences. It is important to be attentive to yourself and solve problems on time. There are situations when the regulation of sleep, food and drink is no longer enough.
“If fatigue is affecting your day,” says Dr. Campos, “or is accompanied by other symptoms such as headache, muscle or joint pain, fever, stomach or urinary problems, it’s time to see a doctor.”