But sometimes, the root
of your fatigue isn't so obvious, and everything from a hidden health issue to
your gym habits could be to blame. "It's like asking a pediatrician why a baby
is crying; the answer could be any number of things," says Tanvir Hussain, MD, a
preventive cardiologist in Los Angeles.
A challenging puzzle, yes, but your fatigue is a mystery
you can solve. Here are 7 reasons you could be dragging--and how to regain more
energy than you ever remember having.
You're dehydrated
Healthy
women who failed to replace a mere 1.5% of their water weight experienced mood
swings and low energy levels, according to a 2012 study in The Journal of Nutrition. The study authors suspect
neurons in your hypothalamus--the brain region responsible for controlling
things like hydration and body temperature--send mood-altering messages to the
rest of your brain as an early warning to drink more water.
Your
fix: Drink up, and and ditch that 8-glasses-a-day guideline: A
one-size-fits-all water measurement won't work since your hydration needs vary
based on things like the weather and your workouts. In general, you should have
to pee at least once every three hours and your urine should have a light
lemonade-colored tint, says Gina Sirchio, DC, CCN, a chiropractic
physician and nutritionist at the LaGrange Institute of Health in Chicago.
You're low on B12
Your
body needs vitamin B12 to make red blood cells and keep neurons functioning
properly. Deficiency decreases the amount of oxygen your blood can carry through
your body, leaving you with that sleeping-with-your-eyes-open feeling. As you
age, you produce less of a protein called intrinsic
factor, which helps you process the nutrient.
Because only animal
foods naturally contain B12, vegetarians and vegans face an elevated risk of
running low, as do people who've had stomach or intestinal surgeries (these
procedures often alter the tissue where B12 absorption takes place, Dr. Sirchio
says). Even low or borderline levels--not necessarily full-blown deficiency--can
wear you down.
Your fix: If your
fatigue comes along with forgetfulness,
restless legs, or numbness and tingling, consider
B12 deficiency as a potential culprit. Ask
your
doctor or
nutritionist for a blood test of your levels. If you're low, you may need
supplements. Your doctor will tell you how much to take, but typical doses range
from 100 to 500 mcg. Choose a formula labeled "methylcobalomin" instead of
"cyanocobalamin," Dr. Sirchio says--it's easier for your body to use. Note that
supplements will only boost your energy if you're low to begin with; unlike
caffeine, B vitamins won't give you an added oomph if you already have ample
stores.
Which vitamins can give you more energy, relieve PMS
symptoms, and even help prevent cancer? Find out in Prevention's 100 Best Supplements For
Women.
You're overwhelmed with stress
Trying to do it all comes with a huge downside. Normally,
your levels of the stress hormone cortisol run highest in the
morning and dip down at night, helping you maintain a normal daily rhythm. But
chronic stress throws this pattern out of whack in either direction, says Marc Bubbs, ND, CSCS,
founder of Naturopathic Sports Medicine in Toronto. If
your body remains on constant alert, your cortisol levels may never fall off at night,
disrupting your sleep. Or, your adrenal glands may
eventually fall behind in cortisol production, leaving you sleepwalking through
your morning.
Your fix: You can't always control the sources of
stress, but you can change your reaction. Mindfulness practices have been shown
to ease stress and
fatigue in people with chronic medical
conditions like rheumatoid arthritis and multiple sclerosis, and they work for
healthy people, too. Can't spare 15 minutes a day to meditate? No problem.
Click here to find the best
style of meditation for you (it's simpler than you think!)
You have hidden heart disease
In a study in the journal Heart
& Lung, half of women who had heart attacks said they had
trouble sleeping and felt unusually fatigued in the weeks beforehand. Weariness
and shortness of breath when you exercise, climb stairs, or otherwise exert
yourself should also raise a red flag, Dr. Hussain says. Blocked arteries or a
weak heart muscle reduce blood flow, preventing your muscles and tissues from
getting the oxygen they need to function properly.
Your fix: Get to
the doctor, especially if you've suddenly lost your get-up-and-go or if you have
other strange symptoms, such as chest pain, anxiety, or trouble concentrating.
He or she may recommend a stress test or an echocardiogram to screen for heart
disease, Dr. Hussain says.
You've probably heard to eat fish for your heart, but not
all fish is healthy. Click here for 12 Fish To
Never, Ever Eat. Your iron levels are too
low--or too high Most women know anemia leads
to fatigue. But don't assume popping iron supplements will pep you up. Yes, low
iron levels lead to poorly formed
red blood cells that deprive your body of
refreshing oxygen. However, getting too much iron can wear you down as well.
Your body uses vitamins, minerals, and energy to rid your system of the excess,
leaving you with little left to run on, says Dr. Sirchio.
Your fix: Consider your risk factors: Iron
deficiency often strikes vegetarians and vegans, people with digestive diseases
or thyroid problems, women on hormonal birth control, and those with a very
heavy menstrual flow. On the flip side, high levels can run in families or
result from taking supplements, and often cause other signs that include feeling
cold, thinning hair and nails, or dizziness when you stand up. Striking the
right balance is important, so don't take iron pills on your own, Dr. Sirchio
warns--talk with your doctor about yearly blood tests to check
your levels. If they're abnormal, have them checked monthly until they level
off, then every three to six months until you steadily see normal readings.
You're not working out
Especially when paired with chronic stress, too much time
spent sedentary drains your fuel tank even though you're merely idling, Dr.
Bubbs says. Picture it: A stressful day at work cranks up your cortisol and
blood glucose
levels, triggering your knee jerk reaction to fight or flee. But when you
spend your afternoon and evening barely moving between your computer screen and
your couch, you never release that energy and tension. This can keep your engine
revved and disrupt your sleep at night--or burn out your body's
cortisol factory so much that you're dragging the next morning.
Your fix: Start moving if you're sedentary. Women
who get the government-recommended 150 minutes of moderate exercise or 75
minutes of vigorous activity per week report less
fatigue and more energy and vigor than
those who don't, according to a recent study in Medicine & Science in Sports
& Exercise. If you're using exercise to help you sleep better, give your new
regimen time to take hold-another study in the
Journal
of Clinical Sleep Medicine found you'll need to move consistently for a few
weeks or even months to reap the restful benefits. Download our
14 Walking
Workouts That Burn Fat And Boost Energy for a plan to get started.
You're exercising too much On the flip side, you can have too much of a good thing. If
you're sweating every day or doing heavy-duty training for an event like a
triathlon, fatigue and trouble sleeping can serve as a sign that you're pushing
your body beyond its limits. Workouts--and especially endurance sports like
long-distance running and cycling--also cause a spike in cortisol. If you're not
striking the right balance between activity and rest, you can overload your
system with physical
stress just as you can with emotional or
mental pressure, Dr. Bubbs points out.
Your fix: If you're exercising regularly but
suddenly tire more easily, you may be overreaching. Try taking a few days of
complete rest. Then ease back into your routine, doing about 25% of your usual
activity for a week and adding another 25% each week until you're back up to
speed, advises Tom Holland, MS, CSCS, 21-time Ironman Triathlete and author of
The Marathon Method.
You
have a urinary tract infection
If you've had a
UTI before, you know the burning urgency that comes when you pee. But about half
of women who
show up with UTIs also report fatigue and a general sense of illness, and the
rate increases among those 40 or older, says Ashley Carroll, MD, an assistant professor
of urogynecology at Virginia Commonwealth University. "Basically, it's your
body's way of forcing you to rest in order to focus energy on fighting the
infection," Dr. Carroll says.
Your fix: Head to the doctor if you suspect a UTI. Prescription
antibiotics can banish the bacteria. All your symptoms, including fatigue,
should subside within seven to 10 days of completing treatment. As you're
healing, get plenty of rest, stay hydrated, and eat a healthy diet, Dr. Carroll
advises. If you're prone to frequent UTIs (more than a couple per year) talk
with your doctor--long-term prophylactic antibiotics can ward off future
infections.
