Why Am I Always Tired? Avoid These 6 Energy Vampires | Exhausted

do you feel tired to have like no energy  all the time well if you avoid these six   things that I'm about to tell you you can  increase your energy levels and feel great as someone who's been through residency and  fellowship and working crazy hours on average   80 hours a week and then I was also on call  every fourth night where you're up for 24 hours   straight sleep cycle gets all messed up I speak  from experience when I say I feel tired all the   time or at least I used to and just have periods  where have very low energy so there are actually   six things that you can avoid to feel like that  and these are based on the latest medical science   evidence-based medicine so without further ado  let's gonna get started for one thing as we get   older we lose mitochondria which are the energy  producing engines in ourselves and because of   that we produce less adenosine triphosphate or  ATP for short ATP is the molecule that provides   energy to cells throughout the body other causes  of fatigue like medication side effects or chronic   illness like depression or heart disease COPD  can make you feel tired or sluggish but age and   disease related factors aren't the only things  that suck your energy lifestyle habits play a   big part in fatigue the first one being lack of  sleep and when I say lack of sleep I mean lack   of adequate amounts of high-quality sleep so it's  not just how long sleep it's how good the sleep   itself is lack of good sleep increases cortisol  levels and promotes inflammation in order to get   good sleep you need to have good sleep hygiene  this means going to bed and waking up at the same   time each day you keep your room on the cooler  side and keep it quiet and free of electronics   which stimulate your brain the blue light from the  cell phone from the laptop from the iPad whatever   stimulates your eyes since your brain no bueno  so no using your phone in bed also don't exercise   before bed at least within two hours because this  stimulates you and it's put you in a adrenergic   state and you need to be in a parasympathetic  State a calm relaxed state before going to bed if you do drink caffeine don't drink too  much and make sure it's early in the day   and absolutely do not drink caffeine within eight  hours of bedtime and the same applies to alcohol   even though alcohol may help you fall asleep it  actually interrupts a sleep cycle and diminishes   the quality of sleep also alcohol relaxes the  muscles in your throat while you're sleeping   that's why you're more prone to snoring when  you're drinking alcohol and you're more prone   to sleep apnea when alcohol is in your system if  sleep issues are caused by sleep apnea which are   pauses in breathing during sleep the dips in blood  oxygen levels lowers the ATP in energy levels so   talk to your doctor about the possibility of  having sleep apnea other things that may rob   you of sleep include medication side effects and  frequent trips to the bathroom so it's another   reason to avoid alcohol and caffeine too close to  bedtime and if you think you might be snoring too   much or have apnic episodes definitely check  with your doctor okay so we talked about the   first thing to avoid which is not getting good  sleep so in other words get good sleep the second   thing to avoid on the list which is sucking your  energy away is inactivity some people think that   if they exercise they'll become more tired and  that's true but it's only temporary over time   with regular activity and especially with regular  exercise your baseline energy levels increase why   does this happen well at least part of the reason  is related to your muscles if you have less muscle   mass that means you have fewer mitochondria and  less ATP being sedentary results in weakening   and shrinking of muscles causing them to use  energy inefficiently physical activity which   is not exercised per se strengthens muscles  helps them become more efficient and conserve   ATP and increases the production of energy  producing brain chemicals although general   physical activity is good like standing  and walking routine exercise is even better the third thing that might be sucking your energy  level away is too much stress in your life chronic   stress can raise cortisol levels cortisol is a  hormone produced by the adrenal glands and when   this is released bad stuff happens it reduces the  production of ATP it increases inflammation too   much cortisol not good so using stress reduction  techniques lowers cortisol levels so you can do   things like exercise yoga mindfulness Tai Chi  breathing exercise even 10 minutes a day of one   of these is helpful the fourth thing that might be  sucking your energy away is having a poor diet if   you're not eating healthy you're less likely to  get the right vitamins and minerals necessary to   produce enough ATP and you end up feeling more  tired also eating too much processed food can   increase inflammation which impairs production  of ATP in energy eating foods with added sugars   is also bad because it causes the blood sugar  spikes and the crash that you get afterwards   and it causes more chronic fatigue overall so  eating healthy means eating all foods including   vegetables fruits whole grains lean proteins  like fish chicken nuts seeds fatty acids and   protein rich foods also help boost ATP and go  for smaller meals with healthy snacks in between   to provide your body with a steady supply  of nutrients and fewer blood sugar spikes okay so the fifth thing on the list that  might be sucking your energy away is pore   fluid choices pore fluid choices can make  you tired here's why the things that you   drink actually matter drinking sugary sodas and  juices has the same effect as eating sugar also   for patients with diabetes consuming too much  sugar causes dehydration this is why patients   with diabetes will often present with increased  thirst and increased Jar nation that's a tip-off   as to how we make the diagnosis this happens as  a result of blood sugar overload in the kidneys   the kidneys can't retain all that sugar and  it ends up being spilled into the urine so   sugar in general is bad but sugary drinks is even  worse because you're delivering a huge sugar load   and rapid time to the body and there are other  things that can cause dehydration too which in   turn leads to fatigue so what else do i Dre to  you will first starters are simply not drinking   enough water healthy people need on average  eight cups of water per day and more if they're   exercising especially if they're exercising on  a hot day drinking too much caffeine leads to   dehydration caffeine suppresses ADH secretion from  the posterior toward pituitary gland of the brain   so when this is suppressed these low ADH levels  force the kidneys to retain less water in the   body and so you end up peeing more so caffeine by  itself makes you pee more but then we add water   to the tea or the coffee that we're drinking so  you're gonna pee a lot peeing a lot means you   go to the bathroom so it's gonna interrupt  your sleep which means less adequate sleep   and alcohol will have the same effect as caffeine  because it also suppresses ADH levels which means   you're gonna pee more and lose more water from  your body alright so the sixth thing on our list   that might be sucking your energy away is social  isolation isolating yourself from other people   is associated with depression and depression is  linked to fatigue connecting with other people   can bring a different outlook and give a spark  to your energy levels and sorry I'm not talking   about Instagram and Twitter here I'm talking  real life face-to-face so don't neglect your   friends family may or new acquaintances unless  they're just bad people in that case get rid of   them so I knew I talked a little bit about sleep  in this video but I'm actually gonna make a whole   series of videos on sleep because there's just  so much to know and there's so many different   sleep issues with different people and there's  so many people that have sleep issues so I'll   make a series of videos and look for the next  one coming up soon I'll see you in the next one

Channel: Doctor Mike Hansen

Views: 3,193,172

Keywords: why am i always tired, energy vampire, exhausted, energy vampires, how to relieve stress, always tired, tired, energy, how to get more energy, tired all the time, why am i tired all the time, stress, i feel tired, no energy, why am i tired, why i am always tired, dealing with stress, feel tired, always feeling tired, boost energy, low energy, more energy, feeling tired, feeling tired all the time, fatigue, health tips, so tired, feeling sleepy all the time, why am i so tired

Id: uAvs_0Nctek

Length: 9min 15sec (555 seconds)

Published: Sat Nov 02 2019