You can't (always) blame sleep deprivation. If you spend your days in a fog, one of these surprising culprits may …
By Cindy Kuzma
You stayed up late binge-watching Homeland. Then you woke up extra early to beat the boss to the office. Some days,
there's no mystery as to why you need an extra shot of espresso.
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.
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.
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.
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.
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.