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Everyday life robs you of strength: simple routines give your body more energy

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Everyday life robs you of strength: simple routines give your body more energy

If fatigue lasts more than five days a month, you should seek medical help – especially if adequate sleep no longer helps. But there are actually everyday things that make you really tired.

High-fat diet

Researchers at the Penn State College of Medicine in Pennsylvania have found that people who base their diet primarily on high-fat foods (such as butter, cream, full-fat cheese, chips) are very sleepy during the day. Higher fat burning reduces attention.

Tip: Only eat foods with less than 10 grams of fat per 100 grams (see ingredients) for at least three days.

You drink too little

The body consists of two thirds water. Body water is found inside and outside the cells and in the bloodstream. If the body excretes more fluid than it absorbs, the body’s cells can no longer fulfill many functions.

The blood becomes thicker, circulation worsens, blood pressure drops – the brain does not receive enough oxygen. Fatigue is the most common consequence.

Tip: Check your daily fluid intake as closely as possible. If it is less than two liters, double your intake for a week – but spread over the whole day – and then see whether you feel more awake.

They are too messy

People have never been exposed to so many stimuli as they are today. In order not to get lost in the flood of information, the brain has to decide which impressions are important and which can be ignored.

The more stimuli there are to process, the harder the brain is. A study has now shown that order keeps you awake and even a messy desk leads to tiredness.

Tip: Clean up all the places where you spend several hours a day and work (desk, kitchen countertop).

You drink too much coffee

Coffee is considered a pick-me-up. But if you drink strong coffee and don’t eat anything, you’ll get tired again after a short time. Reason: After about 30 minutes, the blood vessels in the head contract due to the caffeine, the oxygen supply to the brain is slowed down – we become tired.

Tip: Avoid your morning coffee for a while. If you then feel better, you have found the cause of fatigue.

They don’t ventilate enough

Carbon dioxide, which we breathe out as the end product of oxygen exchange, accumulates increasingly in unventilated, closed rooms. If we breathe in too much of it, we become tired.

Tip: Just five minutes of intermittent ventilation – i.e. opening all windows completely once – is enough to reduce the carbon dioxide concentration.

You don’t take enough breaks

The food is eaten hastily, the phone rings in the evening, the weekend is completely planned – in short, you no longer have any breaks. It has been proven that the brain needs breaks – boredom even has a positive effect.

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Tip: Take 10 minutes a day to do nothing. Let your thoughts drift. This reduces exhaustion.

Stress makes you tired

The centers in the brain in which feelings are processed are closely connected to other areas of the brain. An emotional low changes certain nerve impulses in the brain and influences the release of hormones, which, among other things, makes us tired.

Stress and overwork, but also under-challenge, make you tired in the long run. In order to stay fit throughout the day, our brain needs the right balance of tension and relaxation.

Tip: Researchers found that a ten to 15 minute nap between 1 and 3 p.m. significantly improves mental abilities and makes you alert again.

A second tip: Consciously do what makes you happy. This is something very individual for each person – but it releases beneficial happiness hormones in everyone.

The wrong breakfast to start the day

Foods made from white flour such as pasta, rolls or white bread make you tired. If we eat them, the pancreas releases large amounts of insulin – we become weak and tired. Three croissants act like a high-dose sleeping pill.

Tip: Whole grain products not only keep you fit and alert, but also keep you full for longer.

They have scrambled eggs for breakfast in the morning

A study found that when children eat scrambled eggs in the morning, they become tired. The tiredness effect of scrambled eggs comes from the heated fat used to prepare the egg – digestion requires a lot of energy to process the fat.

Tip: Instead of fat, add two tablespoons of mineral water to the pan and wait until it boils. Then prepare the scrambled eggs as usual.

You snack on too many sweets

Tarts, cakes, sugar soda – sweet temptations make you tired. The explanation: They eat the valuable B vitamins in our organism that are responsible for our vitality: B1, B3, B6 and folic acid. As soon as we have a deficiency in these vitamins, our performance decreases.

Tip: B vitamins are mainly found in fish, animal liver, broccoli, spinach, kale and dairy products. After diagnosing the deficiency, your family doctor can also prescribe a B vitamin complex in tablet form.

A study by the Academy of Sleep Medicine in the USA found that the more sugar we eat during the day, the greater the problems we have with falling asleep and the more restless our sleep. On average, the test subjects who ate a lot of sweets during the day took twelve minutes longer to fall asleep.

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Tip: Our brain needs sugar as energy fuel. However, try to avoid snacks and sweets as much as possible in the evening.

You eat too little

People who eat too little lose physical and mental energy. Fatigue, coupled with irritability and a lack of concentration, is an unwanted side effect, especially of overly radical slimming diets.

Tip: Healthy weight loss has nothing to do with starvation. A change in diet with whole grain products, lots of vegetables and fruit and enough fluids brings more lasting success – and doesn’t make you tired.

Your body lacks daylight

If we drive to work in the dark in the morning and drive back in the dark in the evening and work under fluorescent lights all day, the body’s own neurotransmitters become unbalanced.

Tip: Spend at least 30 minutes a day outdoors in daylight, even if the sky is gray. This reduces the production of the sleep hormone melatonin.

You sleep irregularly

If you don’t have a regular bedtime, you’re constantly stressing your body. Those who stick to a sleep rhythm tend to be tired less often.

Tip: Don’t sleep significantly longer on the weekend than on the other days.

LED radiation

Studies show that LED light from cell phones, computers and televisions can disrupt sleep patterns and interfere with falling asleep.

Tip: Turn off all devices with LED lights or keep them out of your bedroom an hour before bed.

You don’t eat enough protein

This protein is the key to a powerful immune system. If the protein stores are empty, the immune system taps into the muscles. And that leads to constant fatigue.

Tip: Good sources of protein are nuts, meat, quark and milk.

They snore

Many snorers stop breathing for seconds at night. Doctors then call it sleep apnea. The cause is a narrowing of the airways due to slack tissue. This causes the body to lack oxygen. The result is tiredness during the day.

Tip: In most cases, losing weight or abstaining from alcohol in the evening helps. If that doesn’t help, an examination by a sleep doctor will clarify things.

Vitamin deficiency

Anyone who is not only tired but also irritable may be suffering from a vitamin deficiency due to an unbalanced diet. Especially if vitamin B1 and B2 and C are missing, you feel listless.

Tip: Drink a glass of freshly squeezed orange juice or sea buckthorn juice every day (vitamin C) and eat oatmeal muesli with nuts or almonds (vitamin B1 and B2).

You don’t move enough

Those who don’t exercise enough are more likely to feel tired than those who exercise regularly.

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Tip: The World Health Organization recommends around 30 minutes of exercise five times a week, for example going for a walk is enough. Exercise is important for circulation, blood circulation and metabolism.


The numerous fibers in lentils, peas and beans slow down the digestive process. They reach the large intestine undigested and activate bacteria there that attack the fiber. This results in a feeling of fullness and fatigue.

Tip: Not all legumes make you tired. Soybeans are the only ones that contain lecithin, which is converted into acetylcholine and keeps us awake.

The number of people who feel tired or exhausted is constantly increasing. Researchers measure this state of “feeling tired” in days per month. In other words, do you feel constantly tired one day a month or is it two, four or even more days? From five days onwards – as a rule of thumb – the condition may require treatment. Especially when enough sleep alone doesn’t seem to help and the question arises as to what the body is missing.

Get to know your energy thieves

A visit to the doctor is obvious. But there is a problem here: As a rule, only diseases in which severe fatigue is a side effect can be routinely diagnosed – diseases such as: B. an underactive thyroid or iron deficiency.

But this doesn’t even apply to half of all fatigue patients. Most causes are less spectacular and therefore much more difficult for doctors to grasp – because they do not fit into the usual diagnostic framework.

However, scientists have managed to uncover the 21 most common fatigue traps that can be hidden in our daily lifestyle and eating habits. D

The knowledge of these energy thieves makes us our own doctors. In order to find out what our individual fatigue triggers are, we now only need to go through the list of 21 possible triggers point by point and tick the energy robbers that could apply to us.

Change habits

Whether it’s too many fats, psychological stress or the croissants for breakfast – it’s enough to avoid these habits for two to three days to determine whether they were the reason for the persistent tiredness. In this case we will become more awake people again on our own.

However, if the first attempt doesn’t have much of an effect, we should simply take another look at the remaining points – and avoid other fatigue traps with a second test run. The probability that we have then conquered fatigue is 70 percent.

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