A healthy diet, exert and getting enough sleep are sure-fire ways to give you more energy, but if youre still depleted 24/7 there could be other reasons why youre not feeling like yourself.
Here are 10 sneaky causes of wearines and what you can do to feel better, stat.
1. Not enough protein
For many Americans, meat is a staple at every dinner, yet one of the reasons you might feel sluggish is because youre not eating enough protein. Whats more, 62 percent of people think they feed enough protein, yet merely 17 percentage know how much they actually require, the same survey found.
A recent survey by AARP and Abbott found that half of Americans 50 -years-old and older say they wish they had more strength and energy to do the activities they enjoy.
Although age is a factor, the real issue is muscle mass, which declines about 8 percent every decade starting at age 40.
As you begin to lose muscle mass, you lose strength so you have less energy to do what you used to, said Tiffany DeWitt, a registered dietitian nutritionist for Abbott based in Columbus, Ohio.
Although the amount of protein needed varies between men and women and depends on your weight and activity level, an adult who weighs 150 pounds should aim for about 53 grams of protein every day.
The research indicates as you age[ and] as you might be faced with illness and trauma, that requirement can almost double, DeWitt said.
Its a good idea to talk to your doctor or a nutritionist about the right amount of protein you are able to feed, but make it a aim to have a source of protein with every dinner and snack. Cardio and resistance develop most days of the week can also rebuild and maintain muscle mass and keep your energy levels high.
2. Your thyroid
Ninety percent of clients I ensure are depleted, said Dr. Prudence Hall, founder of The Hall Center in Santa Monica, Calif. One of the most common culprits she quotes is an underactive thyroid or hypothyroidism, and even subtle nations of it can cause fatigue.
Since most physicians rely on the thyroid-stimulating hormone( TSH) blood test alone to diagnose underactive thyroid and often use an incorrect reference range, 50 percent of people are living undiagnosed, Hall said.
Symptoms alone can be enough to make a more accurate diagnosis, but your doctor should also exam for free T3, free T4 and reverse free T3. The ideal ranges are 😛 TAGEND
* TSH: 2.0 or less
* Free T4: greater than 1.5
* Free T3: between 3.5 and 5.5
* Reverse T3 between 8 and 25.
3. Silent snoring
Its well known that obstructive sleep apnea, which affects more than 18 million Americans, can cause fatigue. Although people who have the condition usually snore loudly, some women can have sleep apnea and not even know. The frequency of their inaudible snoring is often higher that what the human ear can hear, said Dr. Avram R. Gold, medical director of the department of medications sleep ailments centre at Stony Brook University in Smithtown, New York.
Inaudible snoring is often overlooked and underdiagnosed but if you have certain conditions such as irritable bowel disorder( IBS ), migraines, temporomandibular joint dysfunction( TMJ ), or gastroesophageal reflux illnes( GERD ), talk to your doctor about having a sleep study to see if you have obstructive sleep apnea.
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