There’s something extremely comforting about a cozy nap on a rainy Sunday afternoon—we could all probably use one every now and then. But if you’re constantly feeling tired, exhausted, and worn down, it could be a signal that your body is trying to send about your health and wellness. When it comes to anti-aging advice, it’s important to be aware that chronic fatigue may be a sign of an underlying condition, or may be caused by a variety of different factors that can impede your health and wellness.
You may very well just be sleepy, but the following are a few more possible reasons why you’re always tired, as well as useful anti-aging advice to help you fix the problem.
You’re Not Sleeping Enough
This is an obvious cause of feeling fatigued, yet a lot of people don’t realize how essential a good night’s rest is for their overall health and wellness. Sleep has been linked to improved cognitive function and being well rested can help you lose weight and retain muscle, according to a study out of the University of Chicago. Sleep is also good anti-aging advice for health and wellness because it can help to reduce depression and stress, which in turn can contribute to healthier blood pressure and cholesterol levels. Research has even shown that getting adequate sleep every night may help you live a longer, higher-quality life.
Anti-Aging Solution: If you’re constantly feeling tired, the best anti-aging solution might just be to simply get more rest. To improve the quality of your sleep and thereby improve your overall health and wellness, try going to bed a little bit earlier each night so that you can get into the habit of sleeping at a certain time. It’s also good anti-aging advice to try some mindful meditation before bed—it’s been shown to improve sleep quality as well as improve fatigue, insomnia, and even depression. The National Sleep Foundation recommends adults get seven to nine hours of sleep every night.
You Have Sleep Apnea
If you think you’re getting a solid eight hours of sleep, but still don’t feel rested, you may be suffering from sleep apnea, a disorder where there’s a brief 10-second pause in your breathing caused by the throat muscles restricting the airway; that’s why the most common symptom is chronic snoring. Although you may not even realize you have sleep apnea, it can result in disrupted sleep and lower oxygen levels in the blood, which can hinder health and wellness in the long run, because it may lead to heart disease, memory issues, and hypertension.
Anti-Aging Solution: If you think you might have sleep apnea, consult with your doctor, who may arrange for an overnight stay at a sleep center where they can monitor your heart rate, sleep state, eye movement, muscle activity, airflow, and oxygen levels while you sleep. If you are diagnosed with sleep apnea, there are several treatment options, such as a special mask to help with breathing and dental appliances. Sometimes the anti-aging solution can be as easy as simple lifestyle changes, like losing weight, avoiding alcohol, and quitting smoking.
You’ve Been Drinking Too Much Coffee
Coffee is supposed to help you feel more alert and energized, and it probably will, until you enviably crash. Caffeine acts as a stimulant for the hormones cortisol and adrenaline, but after a while, your blood sugar level drops again, making you feel tired again. So, you reach for another cup, jolting your system again for a short-term fix. Your body ends up going through this vicious cycle of highs and lows, which will only end up making you feel more drained and tired in the long run.
Anti-Aging Solution: Coffee does have some advantages for health and wellness—it contains antioxidants and without cream, milk, or sugar, a cup only contains about two calories. However, there’s such a thing as too much of a good thing. The best anti-aging advice is to limit yourself to one cup of coffee a day; it’s even better for health and wellness if you can drink it black. Weaning yourself onto decaf coffee can help, or better yet, try switching to green tea instead, which is loaded with antioxidants and other healthy advantages.
You’re Eating Too Much Sugar and Processed Carbs, But Not Enough Protein
You’ve probably heard all about why sugar and refined carbs, like the ones found in white bread, pasta, potatoes, and rice are bad for health and wellness. Eating too much of these unhealthy foods can also be the reason why you’re always yawning. Sugar and refined carbs are high-glycemic foods, meaning they cause a sudden spike in your blood sugar level. However, that spike is only temporary and your blood sugar will drastically drop again—a common side effect of being in a hypoglycemic state (having low blood sugar) is fatigue. On the other hand, protein is important for health and wellness, because it helps to balance blood sugar levels, preventing the spikes and dips and neutralizing energy in the body.
Anti-Aging Solution: To beat fatigue and improve your health and wellness, avoid foods that are high in sugar and refined carbs, and instead opt for lower glycemic options, like unrefined whole grains, brown rice, fresh vegetables, nuts and seeds, soybeans, and salmon. It’s also good anti-aging advice to ensure you’re eating sufficient protein; about 56 grams a day for men and around 46 grams a day for women. Examples of protein-rich foods include lean chicken, fish, tofu, legumes, egg whites, and low-fat yogurt. Click here to see more foods that can help fight fatigue and boost energy.
You Have an Iron Deficiency
Iron is essential for health and wellness, because in addition to helping store and carry oxygen from the lungs to the rest of the body, it also plays a role in many other functions, such as helping with digestion. Iron deficiencies are not uncommon among older adults, especially women. An iron deficiency is one of the leading causes of anemia, a condition characterized by insufficient red blood cells to carry the oxygen your tissues need to function properly. Some of the most common side effects of anemia and iron deficiency are weakness and fatigue.
Anti-Aging Solution: Other possible signs of iron deficiency anemia include pale skin, shortness of breath, chest pain, dizziness, headaches, compromised cognitive function, and colder than normal body temperature. If you suspect that you may have this condition, the best anti-aging advice is to make an appointment right away with your doctor or health professional, who can diagnose it and recommend next steps.
Fatigue as a Side Effect of Other Conditions
Chronic fatigue may be a side effect of another condition that may or may not be diagnosed yet, such as diabetes, hypothyroidism, a urinary tract infection, heart disease, or fibromyalgia. Fatigue can also be a common side effect for certain medications.
Anti-Aging Solution: Stay on top of your health and wellness. If you notice any other unusual symptoms or if something just doesn’t feel right, it’s always better to be safe than sorry and check with your doctor. If your fatigue is being caused by an underlying condition, it’s important that you catch it as early as possible. There’s nothing wrong with doing your own research for anti-aging advice online, but do not attempt to self-diagnose or take it upon yourself to treat what you think it might be.
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