你為什么如此疲憊?

你為什么如此疲憊?

Millions of Americans describe themselves as exhausted on a daily basis, many of them shuffling through life with little energy for enjoyment or satisfaction.

數(shù)以百萬(wàn)計(jì)的美國(guó)人形容自己每天都很疲憊，許多人在生活中掙扎著，幾乎沒有精力去享受或滿足。

The first step in combating weariness is understanding why you're so tired. For some, the reasons may be obvious ... a newborn in the house, a stressful life change, a health issue or even the time change you forgot about. But for others, the reasons may be more clandestine. The primary causes of exhaustion are issues dealing with sleep, diet or exercise. Take a look at each of these and find out which one fits your situation and what you can do about it.

克服疲勞的第一步是理解為什么你這么累。對(duì)一些人來(lái)說(shuō)，原因可能很明顯……家里剛出生的孩子，生活中充滿壓力的變化，健康問題，甚至是你忘記的時(shí)間變化。但對(duì)其他人來(lái)說(shuō)，原因可能更為隱秘。疲勞的主要原因是睡眠、飲食或運(yùn)動(dòng)方面的問題。看看這些，找出適合你的情況和你可以做什么。

The first step in battling fatigue is understanding why you're so tired every day. (Photo: Voyagerix/Shutterstock)

1. Sleep. Like I said, some of the reasons for fatigue may be obvious and a lack of sleep is definitely one of the more blatant culprits. According to a study by the National Sleep Foundation, 45% of adults say they've been affected by poor sleep in the last week. About one-third of Americans don't get the recommended minimum seven hours of sleep each night, according to the Centers for Disease Control and Prevention (CDC).

睡眠。就像我說(shuō)的，疲勞的一些原因可能是顯而易見的，缺乏睡眠絕對(duì)是更明顯的罪魁禍?zhǔn)字弧Ｃ绹?guó)國(guó)家睡眠基金會(huì)的一項(xiàng)研究顯示，45%的成年人表示他們?cè)谶^(guò)去一周受到了睡眠不足的影響。根據(jù)美國(guó)疾病控制與預(yù)防中心(CDC)的數(shù)據(jù)，大約三分之一的美國(guó)人沒有達(dá)到建議的每晚至少7小時(shí)的睡眠時(shí)間。

2. Diet. Let me guess. You start the day with a caramel macchiato latte and a blueberry scone only to crash with fatigue before mid-morning. And you combat that sleepy feeling with another latte and maybe a bagel to hold you over until lunch. The caffeine-sugar-caffeine cycle brings on a wild ride of ups and downs. Sure, caffeine and sugary foods may give you a rush, but that rush rarely lasts long. Your better bet is to reach for water and a healthy snack when you are tired to give you a longer-lasting burst of sustained energy. Speaking from experience, if you decide to give up the caffeine and sugar cold turkey, be prepared for a whopping headache. Instead, pump the water, turn to healthy snacks and hang in there for a day or so. Your energy level should improve.

飲食。讓我猜一猜。你以焦糖瑪奇朵拿鐵和藍(lán)莓烤餅開始一天的生活，卻在上午10點(diǎn)左右因疲勞而崩潰。你還可以再喝一杯拿鐵，再吃一個(gè)百吉餅來(lái)抵御睡意，直到吃午飯。咖啡因-糖-咖啡因的循環(huán)帶來(lái)了劇烈的起起伏伏。當(dāng)然，咖啡因和含糖食物可能會(huì)讓你興奮，但這種興奮很少會(huì)持續(xù)很長(zhǎng)時(shí)間。當(dāng)你累了的時(shí)候，最好的辦法就是喝水和吃一些健康的零食，這樣可以給你帶來(lái)持久的能量。從經(jīng)驗(yàn)來(lái)看，如果你決定突然戒掉咖啡因和糖，那就準(zhǔn)備好面對(duì)巨大的頭痛吧。相反，多喝水，吃些健康的零食，堅(jiān)持一天左右。你的能量水平應(yīng)該提高。

3. Exercise. A healthy dose of exercise not only gives you more energy during the day, it also helps you sleep better at night. Even a 10-minute walk can give you more lasting energy throughout the day than a caffeinated calorie bomb from the coffee shop. But who wants to exercise when you are exhausted? Start slowly with an easy walk around the block after dinner, during your lunch break, or whenever you can squeeze it in. Every few days, add several more minutes to your walk or pump up the speed to improve your fitness and your energy level. With your doctor's approval, aim for about 40 minutes of exercise at least four days each week.

運(yùn)動(dòng)。健康的鍛煉不僅能讓你在白天有更多的能量，還能讓你晚上睡得更好。即使是10分鐘的步行也能比咖啡店里的咖啡因熱量炸彈帶給你更持久的能量。但是當(dāng)你筋疲力盡的時(shí)候，誰(shuí)還想去鍛煉呢?晚飯后，午餐休息時(shí)間，或者任何你能擠出時(shí)間的時(shí)候，慢慢地繞著街區(qū)散步。每隔幾天，增加幾分鐘的步行時(shí)間或加快速度，以提高你的健康和精力水平。在你的醫(yī)生的同意下，目標(biāo)是每周至少鍛煉4天，每次40分鐘。

While sleep, diet and exercise can greatly affect your energy level, they aren't the only culprits. Fatigue can be a symptom of anemia, allergies, depression, anxiety, heart disease, fibromyalgia, rheumatoid arthritis, sleep apnea, Type 2 diabetes, hypothyroidism and many more conditions, reports WebMD. So if you are still exhausted even though you are exercising regularly, eating a healthy diet, and taking steps to improve the quality of your sleep, it might be time to check in with your doctor to find out if other health issues are the cause.

雖然睡眠、飲食和鍛煉會(huì)極大地影響你的能量水平，但它們并不是唯一的罪魁禍?zhǔn)?。?jù)WebMD網(wǎng)站報(bào)道，疲勞可能是貧血、過(guò)敏、抑郁、焦慮、心臟病、纖維肌痛、風(fēng)濕性關(guān)節(jié)炎、睡眠呼吸暫停、2型糖尿病、甲狀腺功能減退等病癥的癥狀。因此，即使你經(jīng)常鍛煉，飲食健康，并采取措施改善睡眠質(zhì)量，如果你仍然感到疲憊，也許是時(shí)候向你的醫(yī)生咨詢一下，看看是否有其他健康問題導(dǎo)致了疲憊。