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Sunday, 14 December 2014

14 reason constantly feel tired

© www.luxfon.comIn permanent fatigue have their own reasons, and with him you can fight

Lack of sleep - this is not the only thing that saps your strength. Some minor things that you do (or do not) can also exhaust you both physically and mentally. Experts have revealed some bad habits that cause chronic fatigue. They also found a few simple tricks you back vivacity.

1. You miss a workout when tired

If you miss a workout for energy savings, it actually works against you. That is the conclusion reached by researchers from the University of Georgia, after watching a group of adults, primarily engaged in sedentary work. These people have experienced chronic fatigue, but despite this, began to train every other day for 20 minutes each week. After six weeks of training, the subjects reported that their health has improved significantly, and fatigue receded. Regular exercise increases endurance, make the cardiovascular system work more efficiently and deliver to the tissues of the body more oxygen and nutrients. So the next time you have a desire to lie down on the couch tired, go for a walk. You will not regret it.
2. You do not drink enough water
Even slight dehydration, only 2% of normal, seriously affects the ability of the body, says nutritionist Amy Goodson. Dehydration reduces the blood volume, as a result of the blood becomes thicker. Such blood the heart pumps less efficiently, because the speed of thick blood is greatly reduced. A time required nutrients and oxygen to reach the muscles and organs, increases substantially.
3. Do you consume enough iron
Iron deficiency in the body can make you feel lethargy, irritability, weakness. Focus on something too will not be easy. "Fatigue occurs because the oxygen content lowered in the body cells", - said Goodson. Should increase the intake of iron in order to reduce the risk of anemia: there are more lean beef, beans, eat eggs (yolks together with), eat nuts, peanut butter, dark green leafy vegetables.All this combined with the best products with high content of vitamin C (because vitamin C contributes to the rapid absorption of iron). However, we should not forget that iron deficiency may be associated with serious diseases. So if symptoms of this deficiency occur regularly, you should see a doctor.
4. You - perfectionist
Constant striving for perfection (which reach, as is well known, it is impossible) makes you work much longer and much more tense than it needs, says Irene S. Levine, a professor of psychiatry at New York University. "You put yourself unrealistic goals, these goals either incredibly difficult or impossible. As a result, you never feel a sense of satisfaction. " In such situations, it is recommended to establish themselves and their projects a time limit, and carefully observe it.Over time, you will realize that spent more time on the job is not always leads to perfection.
5. You make mountains out of molehills
If you suspect that you are going to be fired, every time the chief suddenly causing you to yourself, or you're too afraid to ride a bike, because you think that you are sure to suffer - it means that you are in any situation always expect the worst case scenario .
This constant worry can paralyze you, and eventually lead to a complete burnout, says Levin.When you catch yourself at such an alarming thought, take a deep breath, and then ask yourself how likely it is that the worst is actually going to happen. Fresh air, meditation, exercise, or just talk about your worries with a friend can help cope with this way of thinking and begin to see things more clearly.
6. Do you skip breakfast
The food that you eat - is fuel for your body, and when you sleep, your body continues to use what you ate for dinner. So when you wake up in the morning, you again "refuel" breakfast. Skip breakfast, and you'll feel sluggish. "Breakfast - it's something like a plug for your body, it spurs breakfast your metabolism", - said Goodson.
Recommended breakfast that includes whole grains, lean meats and healthy fats. A good example of this is the breakfast of oatmeal with protein powder and peanut butter, fruit cocktail, low-fat milk and almond oil. Or scrambled eggs with toast pair of whole grains and low-fat Greek yogurt.
7. Do you eat junk food
A variety of products overloaded with sugar and simple carbohydrates that have a high glycemic index, which measures how quickly these carbohydrates can increase blood sugar levels. Constant jumps in blood sugar followed by sharp downturns can cause fatigue, Goodson said. To avoid this, a good choice could be chicken (baked, not fried) and brown rice, sweet potatoes and salmon, or chicken salad and fruit.
8. You can not say "no"
People who want to please everyone, often to the detriment of their own happiness and your own energy. Worse yet, it may eventually make them resentful and angry at the whole world. So if your child suddenly coach asked you to bake cookies for the whole football team, no need to rush to tell him "yes."
Should accustom himself aloud to say "no," says Susan Albers, a licensed psychologist at the Cleveland Clinic. "In the beginning, practice saying it in the car," - she says. "This training will help to get used to the sound of this word spoken aloud. And it will be easier to say when there is a real need for this. "
9. You have a mess in the office
Cluttered desk psychologically exhausting you, limiting the ability to concentrate, and limiting the ability of your brain to process information. That is the conclusion reached by researchers from Princeton University. "At the end of the day, make sure that your work and personal belongings are properly organized or removed. This will help create a positive attitude to work the next morning. "
10. You are working without holidays
If you check your email at a time when the need to relax by the pool, as a result, you can completely "burn", experts say. Disconnecting from work and present relaxation allows the mind and body to recuperate, then you can go back to work. "If you take frequent breaks, you'll be more creative, productive and efficient when again takes up the job."
11. Do you drink a glass of wine (or two) before bedtime
A glass of wine at night sounds like a good way to relax before going to bed, but this habit can be very unpleasant consequences. Initially, alcohol depresses the central nervous system, causing sedation, says Allen Toufay, MD, of New York. "But eventually the alcohol leads to sleep disturbances, since it heavily affects the metabolism, which may lead to a sharp increase in the level of adrenaline. That's why you sometimes wake up in the middle of the night after a drink, "- he said. The doctor recommends Toufay stop taking alcohol for three to four hours before bedtime.
12. You check your email before bedtime
Bright light display for your smartphone or computer monitor light can disrupt the natural circadian rhythm of the body, suppressing the production of melatonin, a hormone that helps regulate sleep-wake cycles, says Dr. Toufay. Sensitivity to light of various high-tech gadgets can vary from individual to individual, but in general it will be very good if you refrain from the use of these devices for two hours before bedtime. You can not refrain from checking email before bedtime? In this case, you should keep the unit away from the face to reduce the risk of interference with sleep cycles.
13. Do you rely too much on caffeine during the day
Start the morning with a cup of coffee, in fact, is not such a bad idea. Not going to happen is nothing wrong if drinking an average of three cups of coffee a day. But the excess of this amount may provoke breach of the sleep cycle, says Dr. Toufay. Caffeine blocks adenosine, a by-product of cellular activity, which is the accumulation of causes drowsiness. In a recent study demonstrated that caffeine intake even for six hours before bedtime greatly affects sleep. So stop drinking coffee you need the afternoon.
14. You go to sleep late on weekends
If you go late on Saturday, and then how to sleep on Sunday, it will be very difficult to sleep on Sunday night and Monday morning to sleep, says Dr. Toufay. Since this condition is not normal, you should not go to bed on Saturday too late. If Monday still felt tired, should find a way to take a nap for 20 minutes. "A 20-minute nap allows the body to relax, without going into the deeper stages of sleep, after which you can wake up even more tired," - says the doctor.