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Are you always fatigued? Fatigue can indicate a medical issue such as anaemia, diabetes, hypothyroidism, or hepatitis C, among other things. However, once your doctor has ruled out major medical causes for your fatigue, it's time to think about the less obvious ones.
Trans fats, saturated fats, processed foods, and added sugars in your diet can sap your energy. Switch to a diet rich in high-quality protein sources, such as fish, nuts, protein-rich seeds, and beans, as well as eight to ten servings of fruits and vegetables per day. However, keep an eye out for grains. Insulin is affected by these complex carbohydrates. Insulin is the fat-storing hormone that causes us to gain weight. The more we weigh, the higher our blood sugar levels rise, and the more insulin resistance (prediabetes) develops.
Make an effort to include foods that are high in omega-3 fatty acids in your diet. Omega 3s have been shown to help with depression, which can make you feel tired. Seafood, cold-water fish, leafy greens, chia seeds, and ground flax seeds are all high in omega-3. Make an effort to include more of these foods in your diet.
Many of the bad effects of a lack of sleep are well-known, such as being irritable, lack of energy, and doing poorly at work. But did you know that not getting enough sleep can have serious implications for your physical health? One in every three of us has trouble sleeping, and stress, computers, and working from home are often blamed. Having said that, a shift in caffeine metabolism isn't going to help. Magnesium in pumpkin seeds helps in sleep regulation. You should also take a daily 30-minute walk to promote better sleep.
If making healthy dietary and sleep changes don't make you feel better, notice how much time you spend sitting. Ironically, not having enough exercise will make you tired. Adding physical exercise to your routine will increase your energy, as well as your mood and fitness level.
Prolonged stress can also lead to chronic fatigue and low energy levels. When confronted with a stressful situation, people respond in a variety of ways. However, stress is unavoidable at times. Relaxation exercise, meditation, yoga, and other therapies will help you reduce stress, alleviate anxiety, and find peace. Alternatively, Tryptophan is an amino acid found in chia and sunflower seeds that causes the brain to release serotonin and promotes feelings of calmness, thus decreasing stress.