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12 Reasons For Tiredness And How To Deal With Them

12 Reasons For Tiredness And How To Deal With Them

If you find yourself regularly snapping out of a quick cat nap at work or you just feel too tired to engage in the activities that you used to love, then chances are that something’s wrong. While it’s easy to shrug off reasons of feeling tired as just a temporary thing, feeling tired all the time can actually be a symptom of a much bigger problem. From not taking care of your body all the way to actual medical problems, tiredness is a symptom that you shouldn’t ignore.

The Cause: You’re dehydrated.

The Cure: Make sure you’re drinking at least two liters of water a day.

Dehydration is a huge cause of both headaches and that tired, run-down feeling. Water is a huge part of your body’s make-up, and failing to keep it plumped up with the appropriate amount of liquid can result in feelings of fatigue and general crabbiness. Aim to drink at least two liters of water a day, or indulge in water-drenched foods like fruits and vegetables.

The Cause: You’re not getting enough quality sleep.

The Cure: Uncover why you’re lacking under the covers.

There can be a variety of reasons why you’re not getting the regular, snooze you need. This can range from outside noise, to a snoring partner or even too many electronic devices in your bedroom. Make your bedroom an oasis of calm, free from distractions other than sleep. Developing a bedtime routine, for example, going to bed at the same time every night, can help boost your sleep potential.

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The Cause: You’re the coffee shop’s best customer.

The Cure: Knock off the caffeine after noon.

Most people love to start their day with a steaming hot cup of joe, but do you really need to down it throughout your day? Ramping up your caffeine intake during the day can have serious repercussions in the evening, and can make you a jittery, nervous time bomb. Try opting for water instead in the afternoon, giving your body a break from caffeine and paving the way to an easy bedtime.

The Cause: You’re out of shape.

The Cure: Aim for exercise at least three times a week.

You already know that exercise is important for your overall health and emotional well-being, but did you know that it can help improve your sleep patterns? According to a study by The Journal of Clinical Sleep Medicine, those who regularly engaged in exercise slept more soundly, and generally for 45 minutes to an hour longer than their tubby counterparts. Getting your exercise in doesn’t have to take up tons of time, either. Try going for a brisk walk on your lunch hour, wearing a pedometer to get your 10,000 steps a day or just engaging in an activity you like, such as the company softball team.

The Cause: You’re a barfly.

The Cure: Take a step back from regular drinking.

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While the odd glass of wine may make you feel snoozy and can appear to help you drop off to sleep, regular, heavy drinking can have a seriously damaging effect on your ability to engage in quality sleep. Multiple studies over the years have shown that moderate to excessive drinking habits can significantly decrease REM sleep — the most restorative type of sleep, not the band.

The Cause: You’re possibly anemic.

The Cure: Turn on the iron in your diet.

The feeling of chronic fatigue can come from a great many things, but one of the most commonly undiagnosed is anemia, or low iron in the blood. Without the appropriate amount of iron, your body is unable to produce that all-important hemoglobin, which results in chronic feelings of tiredness. If you’ve been diagnosed as anemic, try taking an iron supplement and increasing your intake of iron-rich foods such as spinach and steak.

The Cause: You’ve got the blues.

The Cure: See your doctor immediately.

While everyone has a bad day from time to time, feelings of depression are nothing to ignore. The sooner you see your doctor to discuss your fatigue and low-mood, the better. If you’ve found that you’re having feelings of “the blues,” your doctor will be able to help regulate you with either medication or suggest therapies to engage in.

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The Cause: You’re a new parent.

The Cure: Make sure you’re getting adequate help.

From midnight feedings to the constant worry, being a new parent is a world that’s rife with little rest. While the first few weeks with a new baby are going to be emotionally and physically trying, it’s important to develop a routine as soon as possible. Take turns with your partner to do midnight feedings and changings; or ask a friend or family member to pitch in so you can get some extra space for yourself. Grabbing those much-needed moments of relaxation, no matter how short, can add up to feeling more energized.

The Cause: You’re stressed out.

The Cure: Teach yourself to relax a little.

Feelings of anxiety, stress and worry can certainly keep you up night, and the worse it becomes the more you’ll feel fatigue during the day. Learning new coping mechanisms, such as meditation and deep breathing techniques, can help enormously to make you feel both relaxed and refreshed. If the feelings persist, it’s important to pay your doctor a visit to ensure there aren’t additional underlying causes to your constant fatigue.

The Cause: You’re a vegetarian or vegan.

The Cure: Get your vitamins.

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It’s a sad fact for the plant-eaters: the only way to naturally get your vitamin B12 is to eat animal protein. Having B12 deficiency — even at borderline levels — can cause you to feel run-down and tired. While meat alternatives on the market may be able to provide you with most of the nutrition you need, when it comes to B12 you’ll need a synthetic supplement. Many report feeing a significant boost once they start taking it.

The Cause: You have an undiagnosed medical condition.

The Cure: See your doctor regularly.

Diabetes, rheumatoid arthritis and thyroid conditions can leave you feeling wiped out. Once you start feeling constantly tired, take a look at what other symptoms you may be experiencing. It’s easy to overlook the most basic of symptoms, but these can often be your tip-off to a larger problem. Make a note of when and where you feel any symptom so you’re able to adequately communicate it with your doctor.

The Cause: You smoke.

The Cure: Stub out the butt.

While your sleep patterns can be slightly disturbed when you first quit smoking, your overall quality of sleep will actually improve after just a week or two of kicking the habit. Though you may have used to think of grabbing a smoke as a relaxing experience, nicotine is a stimulant that can easy interrupt your ability to relax and get the rest you need.

Featured photo credit: Sleeping Beauty/critiquemyphoto via flickr.com

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Last Updated on August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

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Featured photo credit: Pexels via pexels.com

Reference

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