What to do about constant tiredness and listlessness?

Do you sometimes ask yourself: "Why am I so tired?" Do you feel like it doesn't matter how much sleep you get - you're still tired all the time? The National Sleep Foundation puts it this way:

"Most of us know how important it is to get a good night's sleep. But few people make a serious effort to spend around eight hours in bed every night. We have forgotten what it feels like to be really well rested. But it gets worse. Stimulants such as coffee and energy drinks, alarm clocks and external light sources - including light from electronic devices - interfere with our biorhythm or natural sleep-wake cycle."

11 reasons why you are constantly tired and what natural remedies can help

Of course, a good night's sleep is important in order to have enough energy for the day. But it's about much more than just sleeping well. If you are constantly finding it difficult to maintain your energy levels, your diet, hormonal balance, activity levels, various mental stress factors and your genetic make-up also play a role.

All of these things affect your hormone levels in one way or another. Many factors contribute to why you can't sleep well at night and feel stressed during the day. In the end, you are completely exhausted.

 

Fortunately, there are several lifestyle changes you can make to combat fatigue and boost your energy levels. If you feel tired all the time, it's extremely important that you make sleep - quality sleep - a priority in your life. However, if you are basically getting eight hours of sleep and yet you are constantly tired and exhausted, this could be a symptom of a deeper problem. Let's try to get to the bottom of why you are constantly tired.

Contents

1. Thyroid disease
2. Adrenal insufficiency or chronic fatigue syndrome
3. Sedentary lifestyle
4. Depression
5. Poor sleep
6. Anemia
7. Leaky gut syndrome
8. Dehydration
9. Emotional stress
10. Disorders of the blood sugar level
11. Poor eating habits

1. thyroid disease

20 million Americans suffer from thyroid disorders; however, 60 percent of those affected are not even aware of it (!), according to the National Library of Medicine and the National Institutes of Health. Thyroid disease is especially dangerous for women and older adults.

They can trigger a variety of different symptoms, including

• Tiredness
• Moodiness
• Muscle and joint pain
• Weight loss or weight gain
• Impairment of vision
• impaired work performance
• Changes in body temperature
• Changes in appetite

Thyroid disorders occur in many different forms. The thyroid gland is an extremely important endocrine gland that influences almost every other bodily function in one way or another. For example, it is responsible for regulating body temperature, heart rate and the formation of proteins and helps to control the basal metabolic rate and energy levels.

Causes of thyroid disease

How do thyroid disorders develop? Experts believe there are four main causes, all of which can contribute to why you are constantly tired:

• Hormonal imbalances due to stress and poor diet
• Food intolerances (e.g. gluten, lactose)
• Exposure to radiation and toxins
• Iodine or selenium deficiency

Natural remedies for thyroid disorders

A thyroid condition may be responsible for making you feel listless. Try the following tips to help you recover:

• Eat a gluten-free diet and avoid almost all dairy products.
• Avoid toxins and heavy metals such as BPA (bisphenol A), which are contained in plastic bottles and aluminum cans, for example.
• Have your iodine and selenium levels checked and increase your consumption of the corresponding foods or take supplements if necessary.
• Detoxify your body from heavy metals. You can use natural remedies such as milk thistle, turmeric, chlorella and coriander for this. You should also have all metal dental fillings removed.
• Consume adaptogenic herbs and superfoods such as maca, ashwagandha and tulsi (Indian basil).
• Change your diet and reduce the amount of carbohydrates. Instead, eat plenty of lean protein and healthy fats (e.g. coconut oil, coconut milk, avocado, pasture-raised beef, wild-caught fish, chia, linseed and hemp seeds).

2. adrenal insufficiency or chronic fatigue syndrome

It is estimated that up to 80 percent of all adults worldwide are affected by adrenal insufficiency. Like thyroid disorders, this is caused by hormonal imbalances. The adrenal glands are extremely important endocrine glands that release more than 50 different hormones, including the energy-regulating hormones cortisol and adrenaline.

Chronic fatigue syndrome causes symptoms similar to adrenal insufficiency. Experts believe that up to one million Americans are affected every year. Women are four times more likely than men to suffer from chronic fatigue syndrome. Women between the ages of 40 and 60 are particularly affected.

The symptoms of chronic fatigue syndrome and adrenal insufficiency are very similar. These include:

• Tiredness that does not disappear even after a good night's sleep
• Difficulty falling asleep and staying asleep
• Muscle and joint pain
• Stiffness and pain
• Headache
• Frequent illnesses, such as sore throats, colds or flu-like symptoms
• Weight gain
• Digestive problems such as constipation or cramps
• Drowsiness ("brain fog")
• Concentration difficulties
• limited memory

The level of these key hormones rises or falls depending on how much stress you expose your body to. As a result, high stress levels are closely related to adrenal insufficiency. This is also the reason why you feel tired when you are hectic, busy or overly nervous.

Causes of adrenal insufficiency:

If you are under a lot of stress due to emotional, physical and mental strain - which is the case for almost all adults in our busy modern world today - your adrenal glands can suffer and cause profound fatigue. Basically, adrenal weakness can have many causes:

• Stressful events in the family
• Environmental toxins and pollutants
• Chronic stress due to financial burdens or unfavorable working conditions
• Emotional trauma or abuse
• Lack of sleep
• Overexertion
• Drug and alcohol abuse
• Poor eating habits

Causes of chronic fatigue syndrome:

Individuals suffering from chronic fatigue syndrome usually exhibit certain measurable abnormalities, including:

• hypothalamic activities
• Dysfunctions of the pituitary gland
• Poor immune status, including a low number of natural killer cells
• Deficiency of certain hormones that are sometimes overlooked in standard blood tests
• Frequent infections
• Overgrowth with yeast fungi

Natural remedies for adrenal insufficiency and chronic fatigue syndrome

What can you do to boost your energy levels if you have adrenal insufficiency or chronic fatigue syndrome?

• Change your eating habits and avoid caffeine, excess sugar and carbohydrates, hydrogenated fats and industrially processed and packaged foods. Instead, opt for healthy fats, proteins and plenty of fresh vegetables to balance your hormones.
• Adaptogenic herbs can also be extremely beneficial. In medical studies, scientists have shown that adaptogens - natural foods that balance hormones and positively influence the body's stress responses - can improve cortisol levels, insulin sensitivity and provide more energy. So try adaptogens such as ashwagandha, holy basil and maca in addition to nutrients such as omega-3 fish oil, magnesium, vitamin B5, vitamin B12, vitamin C and vitamin D3 and zinc.
• Avoid stress by exercising regularly at a healthy level, getting plenty of sleep and relaxing, for example by reading, journaling, praying or any other activity that allows you to calm down.

3. sedentary lifestyle 

Our busy service society means that many of us spend most of the day sitting down.

Sitting all day puts a lot of strain on your body. This often results in sore spots, pain in the neck, stiffness, back pain and chronic headaches. In addition, this passive lifestyle leads to profound fatigue. Our body is designed to move. If it doesn't, it can lead to mood swings, listlessness, fatigue and weight gain.

Causes of a sedentary lifestyle:

• Office job
• Lack of exercise
• Back pain
• Chronic pain
• habitual sitting
• Lack of motivation

Regular exercise can balance hormones, improve insulin resistance and lead to better sleep. All of these things are important if you want to boost your energy levels. Sport and exercise do wonders for the body. It releases endorphins, boosts stamina and improves mood.

What is one of the biggest benefits of a more active life?

For many people, it balances their hormones, allowing them to sleep better. According to the Department of Exercise Science at the University of South Carolina, exercise has a unique effect on our sleep. Researchers in a 2005 study concluded that "no other stimulus causes greater depletion of energy stores, tissue breakdown, or elevation of body temperature. Exercise offers a potentially attractive alternative or adjuvant treatment for insomnia.... Exercise could be a healthy, safe, inexpensive and simple means of improving sleep."

Even if you feel tired or think that skipping an exercise session will have a positive effect on your energy, think again. Exercise can actually help you wake up! After all, the day is meant to be active and out in the fresh air for at least 30 minutes instead of being tied to your desk or in the kitchen.

It is certainly difficult to get going at first, especially if you are always tired. But in the long term, regular exercise will lead to better hormonal balance and more energy. You just need to get used to this new routine.

For example, a study by the University of Georgia found that adults who were initially predominantly sedentary had more energy within six weeks than at the start of the study. This was achieved with only around 20 minutes of exercise three days a week.

How to get moving:

• Try a standing desk or a desk that can be used both standing and sitting.
• Sit on a large exercise ball. This will keep your back straighter and stabilize your spine without putting too much strain on your hips and legs.
• Take breaks to go for a walk. Walk around the building or the parking lot or treat yourself to a 15-minute walk.
• Plan regular outdoor activities or a workout directly before or after work. For example, try a short interval training session straight after getting up.
• Take a five-minute break every hour at your desk to stretch. 

4. depression 

Depression is one of the most common mental disorders and energy drainers in the USA. It is estimated that approximately 16 million Americans over the age of 18 experience at least one major depressive episode per year.

Causes of depression:

Scientists suspect that depression can be triggered by, among other things:

• a high level of stress
• unresolved emotional problems
• an imbalance of neurotransmitters
• a hormonal imbalance
• Alcohol
• a nutrient deficiency
• a lack of sunlight
• Heavy metal poisoning
• Food allergies

Natural remedies for depression:

What is the biggest and most serious symptom of depression? Lack of energy and listlessness. Fortunately, you can alleviate your depression by changing your diet. This is because food contributes significantly to our mood. They influence certain neurotransmitters in the brain. Follow an anti-depression diet. This will boost the production of happiness hormones.

• Drastically reduce your consumption of processed and refined foods, fast food, foods high in sugar, simple carbohydrates, caffeine and alcohol.
• Replace these energy-sapping foods with proteins, vegetables, healthy fats such as omega-3 fatty acids and coconut, and other wholesome foods.
• Physical exercise, relaxation techniques and essential oils also help. Try to integrate these elements into your everyday life. Essential oils, for example, are a completely natural and inexpensive way to lift your mood.

Try rose oil, bergamot, lavender, Roman chamomile and ylang ylang. All of these oils have been shown to provide relief for many people with anxiety and depression. 

5. poor sleep (not enough and not consistent)

According to the National Sleep Foundation, most adults need between seven and nine hours of sleep a day to be well rested. 

Causes of poor sleep quality 

• Poor eating habits
• Stress
• Staying up too late
• Alcohol consumption
• certain medications or supplements
• Mood or hormonal fluctuations
• Trauma or abuse
• Adrenal insufficiency
• (Chronic) pain
• Reflux disease (GERD), heartburn, indigestion
• Everyday family life - babies, children, etc.

There are a number of reasons why we don't sleep long enough or well enough. However, healthy sleeping habits are important to keep you and your family well in the long term.

 "Studies on sleep deprivation repeatedly show the negative effects on mood, cognitive performance and motor skills," report researchers from the Neurology Clinic at Emory University.

It's hardly surprising that you need to sleep to combat constant fatigue. However, you'll be surprised how even a small amount of sleep deprivation can accumulate over time and affect your health and mood.

A study by the University of Pennsylvania School of Medicine's Sleep Clinic found that chronic sleep restriction (between 4-6 hours of sleep per night over a 14-day period) resulted in significant cumulative deficits in cognitive performance across all tasks. The researchers concluded that "a chronic reduction in sleep duration to six hours or less per night produces cognitive performance deficits equivalent to up to two nights of complete sleep deprivation. Apparently, even relatively moderate reductions in sleep duration in healthy adults lead to serious impairment of neurobehavioral functions during wakefulness."

You should also check whether you suffer from sleep apnoea. This is a condition that affects the quality of sleep and is characterized by uncontrollable pauses in breathing, shallow breaths during sleep and sudden awakenings. At night, sufferers stop breathing repeatedly - up to thirty times an hour - often only very briefly and without the person even realizing it. In fact, many sufferers even believe that they sleep well. This is not only frightening, but also dangerous.

To find out whether you suffer from sleep apnea, you need to have a polysomnogram carried out in a sleep laboratory.

In the meantime, you have probably also found out whether you suffer from narcolepsy, a chronic neurological disorder in which the brain has difficulty controlling the sleep-wake cycle. This condition has a significant impact on quality of life. Symptoms include extreme sleepiness and involuntary falling asleep during the day, for example at school or at work.

Natural ways to help you fall asleep quickly

• Learn relaxation techniques to help you switch off and fall asleep. This also includes writing or reading a diary.
• Take a bath with Epsom salts. This helps your muscles to relax and allows you to calm down.
• Take magnesium supplements (300 - 400 mg). Magnesium promotes relaxation and relieves muscle pain.
• Use essential oils such as lavender or frankincense.
• Avoid sugary and carbohydrate-heavy meals before going to bed. This sugar boost can prevent you from resting.
• Limit your caffeine consumption to a small amount in the morning. You should definitely avoid caffeine from the afternoon onwards.
• Switch off all electronic devices at least two hours before going to bed. The blue light emitted by these devices can affect melatonin levels and prevent you from getting sleepy. 

6. anemia

Anemia is when someone has fewer red blood cells than normal. Anemia is associated with a low oxygen supply to the cells and tissues in the body.

The symptoms of anemia include

• Constant tiredness regardless of how much you sleep
• Weak bones and muscles
• Difficulty moving
• Concentration difficulties

In extreme cases, moreover:

• Tiredness, fainting spells
• Shortness of breath
• Heart attacks, angina
• Malfunction of the spleen
• Digestive disorders
• yellow skin coloration

Causes of anemia:

• Anemia occurs when the production of haemoglobin, the red blood pigment, is impaired. This protein is responsible for transporting oxygen through the body. The need for oxygen is particularly high in the brain.
• This is almost always accompanied by an iron deficiency and a deficiency of folic acid and vitamin B12.
• Anemia can also be caused by high blood loss or a poor diet that lacks vital nutrients, which hinders the formation of hemoglobin in the body.

According to the U.S. Institute of Diabetes and Digestive and Kidney Diseases, if your body is no longer supplied with oxygen-rich blood, you have anemia. As a result, you feel tired or weak. Other symptoms include shortness of breath, dizziness and headaches.

Natural remedies for anemia:

The symptoms of anemia can be alleviated to a large extent with a better diet. Your diet should contain many foods with a high iron, vitamin B12 and folic acid content. These include:

• Liver (beef, poultry, etc.) with plenty of iron and B vitamins
• Sugar cane molasses, a healthy natural sweetener with a high iron content
• Brewer's or nutritional yeast, which contains plenty of B vitamins and tastes like cheese (but does not contain milk)
• Vitamin C-rich foods such as citrus fruits and cabbage vegetables (broccoli, cauliflower, etc.) help with iron absorption.
• Green leafy vegetables with a high iron and folate content 

7. leaky gut syndrome

Leaky gut syndrome is a disease in which the digestive tract is damaged and small holes form in the intestinal wall. Small particles that cannot normally pass through the intestinal wall enter the bloodstream. These particles include proteins such as gluten, harmful bacteria and undigested food particles.

Symptoms of leaky gut syndrome:

• Tiredness
• Digestive disorders such as cramps, flatulence or diarrhea
• Skin irritation and rash
• Concentration and learning difficulties
• Muscle and joint pain
• Headache
• Weight gain
• Mood swings

Causes of leaky gut syndrome:

• Prescription drugs
• Antibiotics
• Foods with a high proportion of phytates and lectins such as cereals containing gluten, nuts and seeds (not soaked or sprouted)
• genetically modified foods (GMOs)
• Industrially processed foods, foods with added refined sugar, corn syrup with a high fructose content (isoglucose)
• Thyroid diseases
• Autoimmune diseases

A permeable gut is particularly problematic for your energy balance, as it results in malabsorption of nutrients, which impairs the body's supply of important vitamins and minerals.

For example, B vitamins are crucial for energy production. They are responsible for converting the basic substances contained in food - such as glucose, amino acids and fatty acids - into usable "fuel" for the body. Iron and zinc levels (important for the body's oxygen supply) can also be impaired in leaky gut syndrome.

Natural remedies for leaky gut syndrome:

Leaky gut syndrome can only be treated if you change your diet and lifestyle.

• The solution is to cut out certain foods and other factors that damage the gut (e.g. gluten and sugar). Replace these with various other healing foods such as fermented products, bone broth, sprouted grains, nuts and seeds, healthy proteins, vegetables and plenty of healthy fats.
• You should also consider taking supplements with gut-healing properties such as probiotics, L-glutamine, pancreatic enzymes and quercetin.
• Make sure you compensate for any nutritional deficiencies and eat plenty of wholesome foods with zinc, iron and B vitamins. 

8. dehydration

The body becomes dehydrated when it loses excessive amounts of body fluids, especially water and electrolytes, and this loss is not replenished in time. If you are thirsty, you are already dehydrated.

Causes of dehydration:

• Excessive sport without replenishing water reserves
• Lemonade or other drinks instead of water
• Staying in the hot sun for an hour or longer
• Illnesses: Vomiting, diarrhea, sweating
• Diabetes
• Prescription drugs
• Menstruation
• Irritable bowel syndrome
• Stress
• Insufficient water supply
• Altitudes

The most common cause of dehydration is that the person in question does not drink enough water or only covers their fluid requirements with soft drinks or juice. You should avoid this at all costs. Not only will you cause your blood sugar levels to spike. In addition, your cells cannot draw enough water from these drinks to function properly.

The main electrolytes in the body - sodium, potassium, chloride and bicarbonate - are ionic compounds that literally help your body generate energy via electricity, which keeps your organs and cells functioning properly. Some parts of the body are more "electrically wired" and require high levels of electrolytes and water. These include the brain, heart, nervous system and muscles.

Dehydration affects the actual viscosity (thickness) of your blood and the amount your heart has to pump through your body every minute to transport enough oxygen to the cells.

In the event of dehydration, the heart sends oxygen and nutrients to the brain, muscles and other organs only with a delay.

As a result, you feel:

• Tired and exhausted
• lethargic
• moody
• how foggy
• Muscularly weak
• unable to concentrate and perform tasks

Researchers from the Faculty of Psychology at the University of Barcelona report that dehydration of just two percent already impairs performance in tasks that require attention, psychomotor skills and short-term memory.

Natural remedies for the treatment and prevention of dehydration:

Drink more water throughout the day, increase your intake of fruit and vegetables and make sure you get enough electrolytes from wholesome foods. The following types of fruit and vegetables provide valuable electrolytes and help to increase your water intake:

• Coconut water
• Celery
• Watermelon
• Cantaloupe melon
• Cucumber
• Kiwis
• Paprika
• Citrus fruits
• Carrots
• Pineapple

You can easily calculate your water requirement. All you need is your body weight in kg. Multiply this by 0.035 liters. This means that if you weigh 70 kg, you need to drink around 2.4 liters of water per day to fully cover your water requirements.

However, this value only applies if you are not exercising or doing other physically strenuous work. In this case, you should drink an additional 240 ml of water for every 30 minutes of sport.

9. emotional stress

Can fatigue have psychological causes? Emotional stress can have a significant impact on your energy levels, especially if it brings you to the brink of an anxiety disorder or sleep disorder.

According to the American Anxiety and Depression Association (AADA), anxiety disorders are among the most common mental illnesses in the USA. Around 40 million adults aged 18 and over are affected. (This corresponds to around 18 percent of the total population.) The AADA goes on to say: "Anxiety disorders can be treated well, but only around a third of those affected actually receive treatment."

Causes of emotional stress and other psychological disorders:

Anxiety disorders are caused by a complex mix of different risk factors, including:

• genetic factors
• Brain chemistry
• Diet and lifestyle
• In addition, people who suffer from anxiety disorders often develop depression and vice versa. As a result, the body's energy levels also suffer.
• Poor state of health of the intestine

Natural remedies for emotional stress:

You can combat emotional stress with a change in diet and:

• Sufficient sleep and exercise
• Avoid stimulants, such as those found in many industrially processed foods
• Try essential oils, adaptogenic herbs and supplements such as magnesium and B vitamins to help with stress management
• Probiotics
• Consider a healing diet that tackles the root of the problem

10. disorders of the blood sugar level

Most people suffer from blood sugar imbalances that could easily be corrected. However, many don't even realize that this is contributing to their health problems and your lack of energy. Chances are your blood sugar levels are part of the problem, especially if you are constantly tired. Over time, disturbances in blood sugar levels can lead to serious conditions such as type 2 diabetes. In the US, this disease has already reached epidemic proportions. More than twelve percent of the adult population is considered diabetic, according to the American health authorities.

Symptoms of an unbalanced blood sugar level:

• Tiredness/ exhaustion
• Food cravings
• Headache
• Moodiness
• Fears

Causes of an unbalanced blood sugar level:

• Poor eating habits (processed foods; products with added sugar, simple carbohydrates)
• Diabetes type 1 and 2
• Malfunctions of the pancreas
• Parasites
• Candida (yeast fungi)

An unbalanced blood sugar level occurs when you consume too much sugar, which quickly enters the bloodstream and leads to mood swings due to the high proportion of glucose in the blood. Sugary foods, especially industrially produced foods with a high proportion of added sugar, cause a "sugar high" followed by a deep drop.

Natural remedies for blood sugar disorders:

You can get your blood sugar levels back under control by drastically reducing the amount of refined sugar you eat or by avoiding it completely. This includes

• all sugary drinks - which are the worst offenders - such as soft drinks, fruit juice, energy drinks, sweetened coffee or tea
• packaged snacks such as cookies, cakes, breakfast cereals and sweets
• natural sweeteners such as raw honey or maple syrup (these also affect blood sugar levels)
• You should also limit your consumption of cereal products. This applies in particular to gluten-containing products such as wheat (also applies to whole grains). These foods contain large amounts of carbohydrates, which are broken down into sugar by the body within minutes of consumption. This can lead to inflammation in the digestive tract and affect the production of cortisol and leptin. As a result, you feel tired and weak.
• Conventional (not organic and pasteurized) cow's milk and dairy products should also be avoided. In particular, stay away from dairy products that contain A1 casein. This is produced by conventionally reared cows and is found in most dairy products, yogurt and cheeses that are commercially available. Replace the food with unpasteurized dairy products from organic pasture-raised cows. 

11. bad eating habits

You have probably noticed that almost all causes of constant tiredness can be at least partially combated by changing your diet. This is because a poor diet has a direct impact on

• Your hormones and can cause a hormonal imbalance.
• the function of neurotransmitters, which can make you susceptible to anxiety and depression.
• the sleep cycle, making it difficult for you to get enough and good sleep.
• Your mood.
• Your attitude to life in general.
• Your motivation and so many other aspects of your life.

Causes of poor eating habits that lead to fatigue:

• Habits
• Lifestyle
• Convenience
• other influences
• Low significance

One of the biggest risk factors for constant fatigue is consuming too many carbohydrates, i.e. too many grains, refined carbohydrates and sugary foods. If you eat too many carbohydrates, you can't get enough healthy fats, proteins, vegetables and essential nutrients that would provide long-lasting energy.

Change bad eating habits

Instead of falling into the usual "lunch slump" at two in the afternoon, you can change your diet and consume more of these energy-boosting foods:

• Foods rich in vitamin B: B vitamins are mainly found in protein-rich foods. Choose pasture-raised beef, wild-caught fish, free-range eggs and poultry and green leafy vegetables.
• Foods high in calcium, magnesium, selenium and zinc, all of which reduce stress and promote better sleep: these include unpasteurized organic dairy products, avocados, wild salmon, green vegetables, nuts and seeds.
• Healthy fats, including omega-3 fatty acids: wild-caught fish, seeds, coconut and olive oil, avocados and nuts contribute to hormonal balance and stabilize mood. This helps you sleep better at night and combat depression, stress and thyroid and adrenal problems.

At the same time, you should limit your intake of the following foods:

• High-sugar foods: Too much sugar can have a negative impact on the body's energy levels. A sharp rise in blood sugar levels is followed by an abrupt drop.
• Industrially processed and refined flour: These "simple carbohydrates" behave like sugar in the body. They lead to fluctuations in blood sugar levels, mood swings, hormonal changes and food cravings.
• Too much caffeine: Excessive caffeine consumption can cause anxiety and impair sleep quality, even if you stop consuming caffeine in the afternoon. Caffeine remains in the body for up to six hours. You should therefore avoid it from midday at the latest.
• Too much alcohol: Alcohol can help you fall asleep, but it also impairs the REM phase, i.e. the deep sleep phase that is responsible for us waking up refreshed in the morning. Alcohol consumption can also increase anxiety and prevent us from coping with stress.

 

 

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