Why are you always tired? Hello! The alarm rings.
You open your eyes and get up. . .
but it seems like your energy stayed there on the bed. Even though you've just woken up, it feels like you haven't even slept. Throughout the day, the tiredness only gets worse and when night comes, you don't even have the strength to go out with friends.
Now tell me: do you feel like you're always tired? If so, you're not alone – millions of people live this way every day. But is this normal?
Could it be a sign of something more serious? How to improve this? Today, I'm going to show you 7 causes that could be robbing you of energy and leaving you exhausted – and what you can do to change that.
Some are simple and easy to fix; others may be warning signs. Stay with me until the end because changing this starts now! But first, enjoy the video, subscribe to the channel so you don't miss our health tips, and activate the bell to receive notifications.
And also spread this knowledge with your friends and family. By sharing, you could be helping someone who suffers from this day after day. So share it there.
And tell me: are you always tired? Or do you know someone who keeps complaining about a lack of power? What part of Brazil or the world are you from?
Write below! Let's go! How many cups of coffee have you had today?
If you're like most people, chances are you're on your second, third, or even fourth cup of coffee of the day. I think I 'm in my room. After all, that's what helps you start the day and stay active, right?
But let me tell you a secret: coffee could be making you even more tired. Yes, that's right. This drink that seems to save you could, in fact, be the 7th reason why you always live without energy – excess caffeine.
I'll explain. . .
Coffee blocks a substance called adenosine. This is your brain's natural messenger to let you know that you are tired and need to rest. When caffeine kicks in, it 'turns off' this signal, and you feel alert for a few hours.
But here comes the problem: when the effect wears off, all the accumulated adenosine returns at once, causing that famous afternoon 'crash'. You feel even more exhausted. And what do you do?
Run for another cup of coffee, entering a cycle of chronic tiredness that seems to have no end. Now, calm down! Coffee is not the villain here.
Coffee is not your enemy. . .
I, myself, can't live your coffee. The problem is excess. Use coffee strategically, for example - when you wake up, instead of running for coffee, start the day with a glass of water on an empty stomach.
The science is clear: If you drink plenty of water in the morning, you're less likely to experience that post-lunch energy slump. That's because water helps regulate your brain's energy for the afternoon. And since you have very low adenosine levels, you don't need coffee.
. . coffee will work much better when you really need a boost.
Wait a while before taking the first sip. This helps regulate energy levels throughout the day. Try it, and then tell us below.
2nd energy thief that almost no one notices: excessive decisions. Think with me: how many decisions have you made today? From the moment you woke up, you decided what to wear, what to eat, whether to respond to that WhatsApp message or ignore it.
I took one way or another to work. There are so many decisions that it seems like our mind never stops for a second. And do you know what that does to your brain?
He gets overwhelmed. Scientists estimate that we make around 35,000 decisions per day! Each choice requires mental effort, and, little by little, this drains your energy.
The reason behind this lies in the way the brain works. When you make a decision, it activates neural networks and uses chemicals, such as glutamate, to transmit information. The problem is that, throughout the day, glutamate accumulates in the brain, and this excess makes communication between cells difficult, leaving you mentally exhausted.
And it makes everything more difficult: concentrating, reasoning and even making simple decisions, like what to have for dinner. But how to solve this? Here are some practical tips: 1.
Plan your day in advance. Routine is important…. Choose the clothes for the week, organize your meals and create s This reduces the decisions you need to make in the moment and saves the energy your brain needs.
2. Take strategic breaks. A short break in the middle of the day can help your brain process information and alleviate glutamate buildup.
Not only does this improve your energy, it also helps you make better decisions for the rest of the day. 3. Simplify your choices.
The fewer options you have, the easier it will be to make decisions. 3rd vitality drainer: Stimulus overload How many times a day do you check your cell phone? And how much time do you spend exposed to computer, tablet or TV screens ?
Too much modern stimulation drains your energy in ways you may not even realize. Social networks, notifications and the brightness of screens keep your brain on constant alert, creating a feeling of tiredness that doesn't go away. Think of your brain as an engine.
When the “engine is running” all the time – with messages and the endless flow of information – it goes into overload, draining your mental energy. The engine will overheat. Furthermore, the blue light emitted from cell phone and computer screens makes the situation even more messy, sabotaging the quality of your sleep.
This light inhibits the production of melatonin, the hormone that signals the body that it is time to sleep. Without it, your body doesn't relax as it should, and you end up rolling around in bed unable to rest. Result: you wake up exhausted and turn to coffee or sugar to continue the day, entering a cycle of low energy and dependence on stimuli.
How to break this cycle and regain your energy? 1. Set limits on screen use .
2. Turn off electronics at least 1 hour before bed. 3.
Use blue light filters or blocking glasses. 4. Practice digital hygiene, that is, reduce excess unnecessary stimuli throughout the day, 5.
Invest in a sleep routine. Try to always sleep and wake up at the same times, creating consistency for your biological clock. 4th source of your tiredness - Lack of movement It may seem a bit contradictory, but the less you move, the more tired you become.
And you must already feel this… A sedentary lifestyle is one of the biggest enemies of energy, because the human body was made to move. When we spend a lot of time sitting or lying down, our muscles lose conditioning, circulation worsens and the brain receives less oxygen. The result?
More fatigue. On the other hand, light and regular physical activity can be the key to improving your mood. They help release endorphins, bdnf, which helps promote the growth and survival of new neurons, improves the connection between synapses and is linked to memory, learning and mood.
improve circulation and even regulate sleep. How to start? 1.
Take stairs instead of taking the elevator, go for a short walk or even do simple stretches. 2. Choose an activity you enjoy.
It could be dancing, cycling or practicing yoga. The important thing is to move in a way that is pleasurable. 3.
Don't overdo it. Intense physical activity without adequate rest can cause more tiredness. Listen to your body.
Remember: the secret is in balance. 5th Cause of Constant Tiredness: Inadequate Diet Did you know that what you eat – or don't eat – can be directly linked to your energy level? Food is literally your body's fuel.
If you consume the wrong nutrients, or worse, don't consume enough nutrients, the result is a body lacking energy. Think about it with me: simple carbohydrates, like white breads, sweets and ultra-processed foods, give you that quick burst of energy, but soon after leave you feeling even more tired. This happens because these foods cause blood sugar to rise quickly, followed by a sudden drop.
Furthermore, diets low in protein and healthy fats can affect the production of hormones and neurotransmitters, essential for the proper functioning of the brain and muscles. And if your diet doesn't include enough fiber and micronutrients, you can end up with digestive problems that also contribute to feelings of tiredness. How to fix this?
1. Invest in whole foods , rich in fiber, which release energy gradually . Examples: oats, sweet potatoes, quinoa.
2. Include quality proteins such as eggs, chicken, fish and legumes, which are important for muscle building and recovery. 3.
Add good fats, such as avocado, olive oil and nuts, which help with hormonal regulation. 4. Avoid overconsumption of sugar and ultra-processed foods, which only worsen the feeling of fatigue.
5. Drnk plenty of water. Dehydration is one of the silent causes of tiredness.
Remember: a balanced diet is not about extreme restrictions, but about smart choices that keep your body functioning at its best possible pace. 6th Cause of Fatigue: Nutritional Deficiencies Even with a balanced diet, it is possible that you are missing essential nutrients that directly impact your energy. Some deficiencies are more common than we imagine and can be largely to blame for the constant feeling of tiredness.
Let's talk about three of the most important: 1. Iron: The basis of oxygen for cells Iron is essential for producing hemoglobin, the protein that transports oxygen in the blood. Without it, your muscles and brain don't get enough to function well, causing the famous fatigue of iron deficiency anemia.
Signs of iron deficiency: • Extreme tiredness. • Pallor. • Shortness of breath with slight exertion.
• Dizziness. Include iron-rich foods like lean red meats, beans, lentils and dark green leafy vegetables (like spinach). And don't forget: consuming vitamin C (as in orange juice) along with these foods helps with the absorption of iron.
2. Vitamin B12: Energy for the nervous system Vitamin B12 is essential for the nervous system and the formation of red blood cells. Its deficiency can lead to fatigue, lack of concentration and even changes in mood.
Signs of B12 deficiency: • Tingling in the hands and feet. • Memory difficulties. • Muscle weakness.
Where to find it? It is mainly present in foods of animal origin such as meat, eggs and dairy products. Vegetarians and vegans may need supplementation – a safe and effective option to avoid a lack of this nutrient.
3. Vitamin D: Energy and immunity The “sunshine vitamin” regulates several processes in the body, including the health of bones, muscles and immunity. Low levels of vitamin D are linked to fatigue, muscle pain and low mood.
Signs of vitamin D deficiency: • Unexplained fatigue. • Body aches. • Feeling of weakness.
Where to find it? In addition to sun exposure (15 to 20 minutes a day), you can consume fatty fish such as salmon and sardines, egg yolks and mushrooms. In cases of severe deficiency, a supplement may be recommended by your doctor.
Correcting these deficiencies may be the missing step for you to regain your energy and disposition. And the best? With simple adjustments, results can appear faster than you imagine.
7th Cause of Fatigue: Hidden Illnesses Sometimes, constant tiredness is a sign that something more serious is happening in the body, but has not yet been identified. Silent illnesses may be responsible for draining your energy and making everyday life difficult, and it is important to pay attention to these signs. Let's highlight some conditions that frequently cause fatigue: 1.
Sleep Apnea You think you're sleeping all night, but the quality of your sleep is compromised. Apnea causes you to have interruptions in your breathing during sleep, often without realizing it. This prevents the body from reaching the deeper phases of rest.
Warning signs: • Loud snoring. • Feeling tired even after a full night's sleep. • Difficulty concentrating during the day.
What to do? If you suspect apnea, see a doctor to perform a sleep study. Treatment may include the use of devices such as CPAP, which help keep the airway open.
2. Hypothyroidism The thyroid regulates metabolism, and when it works slowly (hypothyroidism), the whole body suffers. The metabolism slows down, which leads to constant tiredness, weight gain and a feeling of apathy.
Warning signs: • Extreme tiredness for no apparent reason. • Dr skin and hair loss. • Constant feeling of cold.
What to do? Simple blood tests can diagnose hypothyroidism. Treatment typically involves hormone replacement, which is effective in restoring energy.
4. Autoimmune Diseases Conditions such as lupus, rheumatoid arthritis and celiac disease can cause a debilitating feeling of exhaustion. In these diseases, the immune system attacks the body itself, causing inflammation and fatigue.
Warning signs: • Muscle or joint pain. • Fatigue that does not improve with rest. • Mild fever or unexplained symptoms.
What to do? If you have persistent symptoms , see a rheumatologist or general practitioner for a full evaluation. 5.
Tumor Tumors can cause blood loss and anemia and can also increase levels of some interleukins, which can affect neurotransmitter levels and also inflammation of the central nervous system. When you get the flu, you feel lethargic, discouraged, you just want to sleep. .
. this is because of some interleukins. .
. That's why I recommend it: if you feel persistent fatigue for more than two weeks, even with a good night's sleep and a balanced routine , it's time to investigate. The key to regaining your energy may lie in identifying one of these hidden conditions.
Remember: fatigue is a sign the body gives that something is not right. Don't ignore the signs! With the correct treatment, it is possible to regain your energy and quality of life.
Which of these causes of tiredness have you identified most in your daily life? Tell me here in the comments Now that we talk about the main causes of tiredness and exhaustion, people always want to know how to improve. Sleep more, exercise, eat better, reduce stress… But is there a supplement that can be a powerful ally in recovering your energy> Yes, there is.
Rhodiola Rosea. Rhodiola Rosea is an adaptogenic plant, that is, it helps the body to better deal with stress and fatigue. Some studies show that it can improve mental and physical performance and resilience in times of high stress.
Rhodiola helps regulate cortisol levels – the stress hormone – reducing the impact that stressful situations have on the body. Furthermore, it promotes a feeling of well-being, increasing your mood and energy naturally. How to Use?
• The recommended dose varies between 300 mg and 600 mg per day. • Take it in the morning or early afternoon, as if taken too late it can give you insomnia . Is it safe?
Yes, when used in recommended doses. Studies show few side effects, such as dry mouth or mild headache in rare cases. Where to find it?
It is available in health food stores and even in pharmacies. Every now and then I use it. I use it for 1 month, and then I take a break for several months.
For me it works. Have you tried? If you've already used it, tell me in the comments how you felt!
If you have never used it, before starting any supplement, consult your doctor to ensure it is right for you. Did you like the video? Like, Share.
Don't keep it to yourself – sometimes a simple tip can change someone's day or even life. And what will be the next video you will watch - My video about - what to do in case of a heart attack alone? You know?
And my video about water fasting! My name is André Wambier, cardiologist, and this is cardiodf. com.
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