Do you feel tired all-day round? Do the simplest tasks seem overwhelming and insurmountable to you? If so, you might be a victim of lethargy! Although many mistakes are lethargy for being lazy, it can negatively affect your overall quality of life. Therefore, you need to evaluate the causes of lethargy and subsequently apply the corrective measures from a dietary and nutritional perspective to become active and fit.

Lethargy is a condition that causes a person to feel sleepy, demotivated, and unproductive most of the day. In general, 7-8 hours of sleep are required for adolescents and working individuals to ensure good health. However, unless there is an underlying illness or medical condition, lethargy can be a result of a general lack of fitness.

What are the Symptoms of Lethargy?

Feeling lethargic all the day causes many problems including

• Lack of concentration
• Difficulty in coping with the work schedule
• Lack of interest in otherwise enjoyable activities
• Impaired digestion
• Body pain, headache, backache
• Depression
• Decreased motivation

What are the Main Causes of Lethargy?

Sedentary Lifestyle

Sitting for several hours every day is extremely troublesome for the body as it causes soreness, neck torment with firmness, backaches, and perpetual cerebral pains. Sedentary, stressful urban lifestyles not only make a person inactive but are also commonly associated with increased consumption of junk foods. The excess calories you consume are stored in the body tissues as fat, particularly in the belly and hip areas.

Chronic Fatigue Syndrome

Chronic weakness, also referred to as Myalgic Encephalomyelitis (ME) or Systemic Exercise Intolerance Disease (SEID), causes excessive tiredness, which makes typical day-to-day activities more difficult and even hampers work.

Poor Diet

A well-adjusted and nutritious eating routine helps in maintaining hormonal balance, normal synaptic function, and overall good health and well-being. A maladjusted eating routine can cause nutrient deficiencies, which can lead to a variety of health issues.

Anemia

Anemia is a condition that develops when there is a deficit of healthy Red Blood Cells (RBCs) in the body. Hemoglobin is an integral part of the RBCs, which binds to oxygen and transports it throughout the body. A lowered red blood cell counts causes breathing trouble and lethargy.

Diabetes

Diabetes is a metabolic disease in which the person has high blood sugar, either because his or her insulin production is inadequate or because the body’s cells do not respond appropriately to insulin or both. People with diabetes feel exhausted the entire day.

Since diabetic patients cannot process blood glucose as effectively as healthy individuals, they frequently experience blood sugar spikes which accelerate and prolong the feeling of exhaustion.

Read about managing diabetes here!

Depression

Depression is a mood disorder characterized by a constant low mood, a feeling of sadness, and a generalized lack of motivation.

It can have a variety of other issues like

• Insomnia
• Loss of appetite
• Attention span and memory performance issues
• Weariness and fatigue

Although depression can be a complex problem without one unilateral origin; maladjusted or deficient diets can definitely contribute to making the symptoms worse.

Stress

Nowadays, we are all leading a fast-paced life, so we are unable to get sufficient mental rest. Stress is an unfortunate consequence of modern urban life. Stress diminishes your vitality and energy levels, particularly when it is caused by nervousness. The definition of ‘health’ does not only cover physical health but extends to mental health as well. Stress causes widespread physiological as well as psychological imbalances, which can lead to overall feelings of lethargy and fatigue.

Learn how you can manage Stress here!

Sleep Apnea

Sleep apnea is a serious sleep disorder that occurs when a person’s breathing is interrupted during sleep. People with sleep apnea stop breathing for short intervals repeatedly during their sleep, depriving the brain of sufficient quantities of oxygen.

Sleep apnea may occur when the soft tissue in the back of the throat collapses during sleep, causing a blockage of the airway. It may also happen when the brain fails to signal the muscles to breathe due to instabilities in the brain’s respiratory control center. As a result, not enough oxygen reaches the brain and the body, which causes tiredness and fatigue throughout the day.

Dehydration

Water is central to life, and the body requires 2-3 liters of water a day to function optimally. Deficient water consumption can lead to dehydration and an imbalance in electrolytes in the body. Insufficient hydration can slow down oxygen and nutrient transportation to body tissues, including the organs, causing physical and mental weakness, laziness, and fatigue.

Premenstrual Symptoms (PMS)

Due to the changes in the levels of the female hormones progesterone and estrogen, some women may experience PMS a week before their periods. PMS causes symptoms like mood swings, irritability, depression, and fatigue that are sometimes so severe that women miss school, work, and other social events.

Other causes of lethargy include thyroid disorders, eating disorders such as anorexia nervosa, rheumatoid arthritis, and septicemia.

How can Diet help in Reducing Lethargy?

A solid eating regimen to prevent sluggishness and shortcoming incorporates:

• Foods containing B-Vitamins like fish, natural eggs, poultry, and green verdant vegetables.
• Foods rich in calcium, magnesium, selenium, and zinc diminish the feeling of anxiety and promote appropriate rest. The wellsprings of sustenance are natural dairy, avocados, salmon fish, green vegetables, nuts, and seeds.
• Healthy fats containing omega-3 unsaturated fats like fish, seeds, coconut and olive oil, avocados, and nuts help maintain hormonal balance and ward off pressure and despondency.
• A protein-rich diet that maintains vitality and even re-establishes depleted vitality. Include seeds and nuts, chicken, cheddar, beans, lentils, and yogurt in your diet to reap these benefits. Finally, drink lots of water and liquids to prevent dehydration.

Restrain or control your consumption of 

• Foods and beverages with a high sugar content or added sugar have no significant nutritional value.
• Processed and refined flour.
• Excessive caffeine and liquor. In summary, ensure that you eat healthy, well-balanced diet rich in protein, fiber, and vitamins.

Additionally, engage in some regular exercises or outdoor activities to keep your body and mind healthy, active, and fit. Further, if you are feeling tired the entire day, it might be an indication of underlying medical issues, and you might need to consult a doctor or dietitian.