Did you know that a third of healthy teens and adults report feeling sleepy or tired for no reason?! In a world that’s so beautiful and a life that needs living, this makes me frustrated! As someone who struggled with adrenal fatigue (chronic tiredness being a major symptom), I know how it feels to lose that zest for life and put all my dreams on the backburner. While healing adrenal fatigue is a whole other ball game, some simple lifestyle factors are often overlooked when it comes to feeling energized. In this article, I’m talking about five potential physical stressors that are making you tired. 

5 Physical Stressors Making You Tired

1. Dehydration 

Are you really tired, or is dehydration making you tired? Suppose you experience brain fog, headaches, skin problems, joint and muscle pain, poor digestion, and cravings. In that case, there is a good chance that you have chronic fatigue syndrome as a result of dehydration. And here’s the thing: 75 percent of Americans are chronically dehydrated!

Our bodies are made up of 60 percent water, which means staying hydrated is necessary for the proper function of every single organ. If the fluid is not appropriately balanced in the body, blood volume can drop, which means the heart needs to work harder to get organs nutrients and oxygen. 

Let’s talk about a couple of the signs of dehydration that are making you chronically tired. 

Cravings: dehydration can cause cravings for alcohol, caffeine, sugars, and carbs. These are apparent thirst signals! Drinking more water will not only help quench your thirst and kick cravings, but it will also help you discern between whether you are hungry or thirsty. 

Joint Swelling and Muscle Pain 

Joint pain and swelling are often connected to chronic fatigue syndrome and dehydration. The cartilage that protects our bones and joints is made up of water. If you keep yourself well-hydrated, tension and friction between the bones and joints is minimized. 

When you experience muscle pain, it has a lot to do with your lymphatic system not being able to flush toxins, bacteria, and viruses from the body. Having good circulation will help with this. When you drink an adequate amount of water, you can increase circulation and offer your organs of elimination more support. 

Even mild dehydration can impair cognitive function, mood, and energy levels. 

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2. Sedentary Lifestyle 

These days, most of us work desk jobs and don’t get a good amount of movement during the day. And maybe post-work, you don’t feel good enough to work out or get some good movement in. In this case, not only does chronic fatigue make you live a sedentary lifestyle, but a sedentary lifestyle also makes you chronically tired! Research has even linked inactivity to chronic fatigue syndrome, which makes sense because many people report that they are too tired to exercise. One recent study even explained that it was the most common reason that middle-aged and older adults said they don’t exercise. 

Other research shows that people with chronic fatigue syndrome have lower endurance and strength levels, limiting their exercise ability. 

On the other hand, a review of more than 1,500 people found that exercise could reduce fatigue in those with chronic fatigue syndrome. 

Research has also shown that exercising can reduce fatigue among healthy people and those with illnesses. Even minimal exercise seems to be beneficial in fighting low energy (123).

Boost energy levels and fight chronic fatigue by replacing sedentary behaviors with active ones. Try taking the stairs instead of the elevator and walking instead of driving to places close. 

3. Skipping Meals 

If you skip meals or don’t eat enough throughout your day, chances are you may struggle with chronic fatigue. This is especially true for those who are struggling with adrenal fatigue. Many people who struggle with adrenal fatigue (chronic fatigue is a major symptom!) have low blood sugar and are very sensitive to blood sugar levels. If you have adrenal fatigue, it’s essential to eat small, consistent meals to keep blood sugar in balance. If you have adrenal fatigue, you mustn’t fast so that you can nourish your adrenals and hormone levels. 

Consuming a balanced meal with fats, protein, and carbohydrates (think lots of veggies) will help keep your blood sugar in check. Balanced blood sugar keeps energy stable. Let’s dive a bit more into that. 

Blood sugar is also known as blood glucose, and it’s the main source of sugar in the body. It’s also primarily used to fuel activities on a day to day basis. When you maintain balanced blood sugar, you’ll experience sustained energy. When blood sugar is out of balance as a result of skipping meals or not eating enough, you can feel sluggish, deal with brain fog, irritability, and more. 

4. An Overpacked Schedule 

This may sound like an obvious one to you. If your days are scheduled to the bone and you have no time for breaks, you are setting yourself up for failure—adrenal failure that is. The constant go-go-go of life can drive you to chronic fatigue and complete hormone imbalance. It’s crucial that you recognize when your to-do list is getting too long. When that happens, it’s time to start practicing saying “no” or asking for help. Both can be extremely hard, but it’s essential to put your oxygen mask on first. 

5. Working Out Too Much 

Ok, that last one was obvious, but I’m sure this one came a bit as a shock. Living a too sedentary lifestyle can lead to chronic fatigue and overtiredness, so how can working out do the same thing?! 

There is something called overtraining syndrome, which is when your body enters a state when it can no longer maintain proper hormone levels, and you’ve got yourself a recipe for adrenal depletion. This can look like fatigue, brain fog, anxiety, and even depression. 

It’s important to give your body enough time to rest and reset after a workout so that it can repair muscle fibers. For a proper repair process, you need healthy nourishment, quality sleep, and rest! When you overtrain, you can wreak havoc on your sleep schedule, believe it or not. And quality sleep is number one when it comes to combating chronic fatigue and adrenal fatigue. 

I hope this list has helped you gain some clarity around your tiredness. Taking simple, actionable steps to drink more water, eat balanced meals, get adequate movement, and clear up your schedule can help immensely.

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