What is the cause of constant tiredness?
Tired, fatigued, exhausted: possible causes
Fatigue is usually a sign that the body is lacking something: e.g. sleep, oxygen, fluid or exercise. Usually the condition does not last long and can be easily remedied. The exhaustion that accompanies an infection, for example, and is a sign of the immune system being active, also disappears after recovery. On the other hand, you should take note if the exhaustion comes on suddenly, lasts for an unusually long time and causes such as lack of sleep or overwork can be ruled out.
Fatigue trap diet
However, there does not always have to be an organic reason for persistent fatigue. Often it is simply our lifestyle that is to blame when we don’t really get our energy levels going:
1. Skip breakfast
2. Fast food
3. Too little iron
4. Too little liquid
Things that steal our energy in our everyday life
Have you also experienced the following situations? We often incorporate habits into our daily lives so naturally that we no longer notice how draining they can be. Protect yourself against these habits which drain energy:
1. False ambition
2. Never switching off
3. Too little exercise
4. Irregular bedtimes
Increased mineral requirement
More often than you think
Some population groups have an increased need for minerals due to special life circumstances. These include:
• Pregnant woman
• Women who are breastfeeding
• People under high stress
• Children in the growth phases
• Women of childbearing age (increased iron requirement)
Special diets or deliberately restricted diets, such as dieting for weight loss, can cause mineral imbalances. For example, the National Nutrition Study showed that more than half of women and a quarter of men in Germany consume too little iodine despite the use of iodised salt. The situation is even worse when it comes to calcium: Every second German citizen over 65 does not reach the recommended daily allowance!
Another mineral for which the supply situation clearly falls short of the DGE recommendations is iron. Over 75% of women of childbearing age do not reach the recommended intake.
You can easily supplement your mineral supply with natural mineral water. This contains calcium and magnesium, as well as lots of trace elements. The advantages: you kill two birds with one stone, namely, sufficient fluid intake and natural nutritional supplementation! In addition, it is practically impossible to take too much like this. When buying, look for a natural mineral water that is not labelled as “de-ironed”! De-ironing does not mean, as is often misunderstood, that it removes iron from the body, but that the iron has been removed from the water for aesthetic reasons. Such waters are therefore not suitable for preventing widespread iron deficiency.
Fit with minerals
An athlete can lose up to 3 kilos of body weight during a training session or competition; a marathon runner can even lose up to 4. However, this is mostly fluid loss through sweating.
Large amounts of minerals are also flushed out of the body with sweat. Athletes should therefore always make sure they have a good mineral balance: The body can lose between 35-120 mg of magnesium alone with every litre of fluid sweated out!
Minerals in sweat:
• Sodium: 1200 mg/l
• Chloride: 1000 mg/l
• Potassium: 300 mg/l
• Calcium: 160 mg/l
• Magnesium: 36 mg/l
• Iron: 1.2 mg/l
Athletes definitely need to drink more fluids! Even before training, you should fill up your fluid stores. During your workout, you should drink about 150-250 ml every 15-20 minutes. Sodium-rich mineral water (non-carbonated) and juice spritzers made from apple or redcurrant juice, which are rich in electrolytes, are particularly suitable.
Magnesium - the sports mineral
Endurance athletes in particular notice a magnesium deficiency quite quickly: Too low a magnesium level in the blood can reduce the performance of the muscles.
During competitions, it has been demonstrated that athletes were more efficient and recovered more quickly if they had sufficiently high magnesium levels in their blood. However, it does not make sense to take a magnesium tablet just before the competition: Rather, our stores should be replenished a few days beforehand and sustainably over a period of at least three to four weeks afterwards.
Iron to keep your lungs strong
Liver, wheat bran, pumpkin seeds and pulses, for example, contain particularly high amounts of iron. You should, on the other hand, avoid eating foods such as coffee, cola or tea as they can inhibit iron absorption.
Vitamins for athletes
This is especially true of the B vitamins, all of which fulfil important metabolic functions. But oxidative stress also increases during intense physical exertion, so vitamins A, C and E can provide support here.
Finally, vitamin D is important. It helps to support the bones and thus to resist the forces that act on the skeleton during sports.