Feeling tired and sluggish all the time can significantly impact your daily life, making it challenging to focus on work, engage in social activities, and maintain overall well-being. While insufficient sleep and a lack of physical activity are common culprits behind low energy levels, several unexpected factors can also contribute to fatigue. Understanding these hidden causes can help you identify and address the root of your fatigue if you constantly suffer from low energy levels. Keep reading this article to learn more.

1. Hypothyroidism

Your body’s thyroid gland produces two thyroid hormones, T3 (triiodothyronine) and T4 (thyroxine), which are responsible for regulating the body’s metabolic rate, growth, and development. Other functions include playing a part in the regulation of the body’s temperature, gut motility, brain development, and skeletal muscle contraction.In some cases, the thyroid gland cannot produce enough of the thyroid hormones needed by the body, and this condition is known as hypothyroidism. It is due to iodine deficiency in the diet. Common symptoms include fatigue, weight gain, menstrual period abnormalities, slower heart rate, dry skin and hair, forgetfulness, hoarse voice, and cold intolerance. If you are always tired and experiencing these symptoms, consult your doctor so they can perform blood tests to find out if you have undiagnosed hypothyroidism.

2. Iron Deficiency Anemia

Inadequate iron in your diet can lead to a condition known as iron deficiency anemia. Your body uses iron to synthesize a protein called hemoglobin. It is present in red blood cells and enables them to carry oxygen all over the body. Inadequate iron can lead to low hemoglobin levels, decreasing the oxygen your red blood cells can carry. 

When less oxygen reaches your tissues and muscles, it deprives them of energy, making your heart work harder to pump oxygen-rich blood around your body and tire you. Signs and symptoms of iron deficiency anemia (apart from fatigue!) include:

• heart palpitations
• shortness of breath
• frequent headaches
• Pallor
• brittle or spoon-shaped fingernails
• dry and damaged skin and hair
• restless legs
• swollen tongue and throat
• A craving for eating non-food items like dirt, clay, chalk, ice, or paper, called pica

Consult your doctor in case of these symptoms so they can perform tests to determine the severity of your condition and prescribe appropriate medications. Untreated iron deficiency anemia can weaken your immune system and make you more susceptible to infections. You can strengthen your immune system by taking vitamin D, C, zinc, and Beta Glucan 1 3D supplements.

3. Stress

Stress is a cause of fatigue that most people overlook. Not only does stress mentally exhaust you, but it can also physically tire you. When stressed, your body releases the “fight or flight” hormones adrenaline, noradrenaline, and the stress hormone cortisol. These hormones cause your heart rate to increase, your blood pressure to rise, and your muscles to tense. This can lead to physical and mental fatigue from the constant alertness. 

Stress can also disrupt sleep, leading to daytime fatigue and other problems such as irritability, mood swings, and difficulty concentrating. Stress can also lead to unhealthy behaviors like eating unhealthy foods, skipping meals, and drinking alcohol or caffeine, which all contribute to fatigue.

If you suspect that you are experiencing stress-related fatigue, it’s essential to identify the source of your stress so that you can address it. Healthy ways to manage stress include exercising, meditation, or yoga. Consider talking to a therapist or counselor as well.

4. Obstructive Sleep Apnea

Sleep disorders like obstructive sleep apnea are another cause of low energy levels. In this condition, your breathing is interrupted during sleep for longer than 10 seconds. 

In obstructive sleep apnea, the muscles of the back of your throat relax, expanding too much and narrowing or closing your airway. This lowers the oxygen level in the blood, causing a buildup of carbon dioxide. 

Your brain senses this and briefly rouses you from sleep so that you can reopen your airway. On average, it happens five times per hour, and these frequent interruptions decrease sleep quality, resulting in daytime fatigue, poor concentration, morning headaches, irritability, and low mood. 

Snoring loud enough to disturb your sleep or the sleep of others, pausing your breathing during sleep, and then waking up gasping or choking are some telltale signs of sleep apnea. If you think you suffer from this sleep disorder, speak with your doctor. They will review your symptoms, take your medical history, conduct a physical exam, recommend a sleep study, and order additional tests to rule out other medical conditions that may be causing your symptoms.

Endnote

Besides a lack of physical exercise and sleep deprivation, various underlying medical conditions can cause low energy levels. You must consult a doctor if you suffer from any of the symptoms of the previously mentioned medical conditions. They can perform the necessary tests to help diagnose your condition and prescribe the appropriate medications. By identifying the underlying causes and taking proactive steps to address them, you can reclaim your energy, enhance your well-being, and live life to the fullest.

Stepping back into your fitness regimen after a medical procedure always comes with caution, excitement, and questions. Especially after dental implants, you might wonder how this change in your oral structure might affect your fitness habits.   

Can you jump straight back into high-intensity workouts? Or should you wait for your dentist’s approval? Dive into these critical considerations as you embark on your fitness journey post-implant.

1. Understand The Basics Of Dental Implants

For those unfamiliar with them, dental implants are modern solutions for missing teeth. They consist of titanium posts surgically inserted into the jawbone beneath your gums, serving as roots for replacement teeth. This procedure is transformative, but it’s essential to understand some critical points before jumping back into an intensive fitness routine.  

After surgery, your body needs to adjust and recover. Dental implants also need time to bond with your bone and heal. With this in mind, avoiding high-impact activities for a while is wise. Activities such as boxing, jumping, or intense cardio can jeopardize your new implants. They might increase blood flow, leading to swelling or discomfort around the implant. However, it’s not just about exerting yourself with exercises; activities like blowing up a balloon or playing a wind instrument can also exert unwanted pressure.  

While dental implants are strong and closely resemble natural teeth, they’re not invincible. The key is to be gentle, giving them ample time to integrate.

2. Prioritise Hydration

During recovery, staying hydrated is crucial. It’s not just about quenching thirst, as hydration aids your body’s healing process. Drinking enough water facilitates faster recovery of oral tissues and helps eliminate toxins.

Also, as you gradually ease back into your fitness routine, sweating and higher metabolic rates can increase the risk of dehydration. So, to ensure optimal muscle recovery and maintain stamina, it’s important to stay well-hydrated.

Although it seems simple, consciously drinking water can make a big difference in recovery. Keep a water bottle handy during workouts, and if you experience dry mouth, take that as a cue to hydrate.

3. Listen To Your Body

It’s crucial to be highly attuned to your body’s signals when reintroducing exercise after the procedure. Start with mild exercises, gradually increasing intensity. Although you might be eager to return to your old routine, patience is vital.   

Brisk walking or gentle stretches can be effective. However, it’s important not to ignore any discomfort, pain, or sensation around the implant area. These signals could indicate that something is amiss. Addressing these feelings and consulting your dentist is advisable if you are unsure about any symptoms.

4. Factor In Nutrition

A healthy diet helps speed up your recovery, setting the stage for your return to fitness. As such, your diet should include foods rich in Vitamin C, Vitamin D, calcium, and protein. These nutrients aid in bone and tissue regeneration.

While you add beneficial foods, consider what to reduce. Too much sugar or overly acidic foods, for instance, can harm your oral health. Aim for a balanced diet to support both dental and overall health.

5. Maintain Impeccable Oral Hygiene

Maintaining impeccable oral hygiene is paramount, especially post-surgery. Any complications or infections can hinder both your dental recovery and fitness goals, so brushing, flossing, and rinsing daily are essential.

Moreover, follow any post-op care instructions from your dentist, such as dietary restrictions or using specific mouthwashes. Infections can not only jeopardize your implant but also sap your energy. By maintaining a clean mouth, you pave the way for a smoother and more successful recovery.

6. Consult Your Dentist Regularly

Post-procedure check-ups are just as crucial and necessary to ensure the successful integration of your implant. These check-ups also provide an opportunity to discuss your fitness plans and seek personalized advice from them.

Furthermore, staying connected with your dentist helps anticipate potential issues or complications and offers peace of mind. They’ll guide you through recovery stages, enabling you to adjust your fitness strategies accordingly.

7. Set Realistic Expectations

Everyone’s recovery journey is unique. Some may bounce back within weeks, while others might take longer. That said, measure your progress based on your personal experience. 

In terms of exercise, consistency is more important than intensity. So, opt for low-impact exercises and gradually increase intensity to avoid overexertion and complications. Also, remember to celebrate even the smallest victories, as each active day contributes to your overall recovery.

Be kind to yourself. Healing is a process, and occasional hiccups are expected. The goal is continuous progress, regardless of pace.

In Conclusion

Getting back into your fitness routine after dental implants demands patience, awareness, and care. It’s not about the speed of your return but the quality of the journey. By understanding dental implants, staying hydrated, tuning into your body, and seeking professional advice, you’ll find a balanced path to both dental and physical wellness.

The teenage years are an exciting period of growth and discovery for young people. As your child navigates this transformative time, they are likely to explore a multitude of interests. Among these, sports are likely to be some of the most beneficial and rewarding activities a teen can engage in, whether they find their niche in a team sport like soccer or basketball, or prefer to explore solo sports like running or gymnastics. And while many parents understand the benefits of regular physical activity, sports offer teenagers much more than simply an opportunity to exercise.

Engaging in sports is an enriching experience that promotes holistic well-being. From enhancing cardiovascular health to fostering emotional resilience, sports serve as an all-encompassing platform for any teenager’s development, regardless of their background. For your teen who attends high school in Singapore, you can be sure they have much to gain from learning to play a sport or two. Let’s look at some of the most compelling benefits below:

Improves Cardiovascular Health

The physical exertion that comes with playing sports naturally supports better cardiovascular health. Activities such as soccer, basketball, or running elevate the heart rate, thereby encouraging the heart to work more efficiently. Over time, this can reduce your teen’s risk of heart attacks, high blood pressure, and other cardiovascular ailments. And while they can reap these benefits from any form of exercise, many teams will find it easier to stick with a sport they like, as it places physical activity in a more engaging and enjoyable context.

Builds Endurance and Strength

In addition to making the heart stronger, participating in sports also has a profound impact on muscle development and endurance. Weight-bearing sports like gymnastics or basketball can be particularly beneficial for bone health. During the teenage years, bone mass is still accumulating, making it a crucial time to engage in activities that promote bone density.

Strength and endurance also have many useful, practical applications in everyday life. For instance, a physically active teen should have no trouble walking long distances, performing manual labour, or lifting heavy objects. Moreover, the discipline and dedication required to build strength and endurance in sports are transferable skills. They can be applied to academic pursuits and later in professional settings, giving your teen a well-rounded set of capabilities that extend beyond the playing field.

Improves Confidence and Self-Esteem

Many teenagers who struggle with confidence and self-image may find empowerment in the many positive experiences playing a sport offers, such as mastering a new skill or achieving a new personal best. Sports are particularly good for building self-esteem because improvement is readily observable and measurable; if they’re running faster, jumping higher, or lifting heavier weights, teens will readily be able to tell. These achievements can help teens feel more self-assured and also give them a clear insight into their abilities and desires for themselves, both on and off the playing field. 

What’s more, sports often offer a structured setting that encourages the exchange of constructive feedback. Coaches and teammates can play a significant role in this, helping teens understand their strengths and areas for improvement. In turn, teens also receive plenty of opportunities to speak their minds and offer valuable insight of their own to their teammates and other peers. This environment encourages self-awareness and creates a safe space for teens to develop their identities over time.

Increases Mental Resilience

Sports are as much a test of mental strength as they are of physical capability. Whether it’s dealing with a loss or pushing through a challenging practice, sports teach resilience. Teens learn the importance of grit and perseverance, qualities that are indispensable not only in sporting pursuits but also in facing life’s various other challenges. The setbacks and failures teens encounter in sports also provide invaluable lessons on how to cope with similar experiences in a broader context.

The skills teens learn through these experiences are critical for their mental well-being. Coping with defeat gracefully and learning from mistakes are lessons they can directly apply to other spheres of life. Whether it’s facing academic challenges or navigating social complexities, the mental resilience cultivated through sports equips teens with the tools they need to handle stress and adversity effectively.

Teaches Teamwork and Cooperation

In many sports, effective collaboration is not just a bonus; it’s a requirement for success. Team sports like soccer, basketball and volleyball instil the importance of working cohesively as a unit. That said, even in individual sports like singles tennis or swimming in the individual format, there are often team dynamics at play, such as when team members interact during practice sessions.

The skills learned in these environments are crucial for social development. Teens learn how to communicate effectively, share responsibilities, and appreciate the value of collective effort. Even once they leave the field, your teen will need to use these collaborative skills throughout other areas of life. Whether it’s working on a group project at school, collaborating with colleagues at a future job, or simply learning how to coexist harmoniously with others, the teamwork skills they can hone through sports will prove invaluable.

Facilitates Healthy Friendships

Friendships and social bonds are a vital part of any teenager’s life. Sports offer an environment conducive to forming such connections. The shared experiences—whether it’s the thrill of victory or the lessons from a loss—create a strong foundation for friendships. Furthermore, the nature of teamwork and mutual goals fosters a sense of community and belonging, providing emotional and social support for your teen.

The quality of friendships often matters more than quantity, especially during the formative teenage years. The constructive environment that sports create helps facilitate positive social interactions and friendships based on mutual respect and shared interests. Eventually, your teen may find that these friendships have become a critical part of their personal support system.

As you consider avenues for your teen’s personal development, keep in mind that sports offer a holistic approach that enriches not just the body, but also the mind and the social fabric of their lives. Indeed, the skills and qualities honed on the playing field often prove to be invaluable assets in the game of life.

Singapore hosts several running events throughout the year, with each one giving people a chance to run for a cause, celebrate physical fitness, and tour the city-state in a unique way. These events also have a way of bringing together running enthusiasts from all over the world, so that they can enjoy the sport as a solid community.

As someone who’s been watching running events from the sidelines for some time, you might be inspired to join in on the fun. However, there are a couple of things you need to keep in mind before you participate in your first running event.

Running events may look fun but they can be challenging for first-timers. For one, you’ll be running non-stop for a certain amount of time and distance. If your body isn’t ready or properly conditioned, you can get tired easily or injure yourself. As such, it’s in your best interest to prepare several months in advance. Here are some things you can do to help you get ready and ensure that your first Singapore running event will be a success:

Create a Run Training Plan

Following an effective training plan will help you develop the discipline needed to build your running technique. It also ensures that you’re ready for the running event’s intense physical demands. When creating a training plan, make sure to incorporate a workout routine that develops strength and endurance. Strength exercises such as squats and lunges will improve your running posture and reduce the risk of injuries; endurance exercises like long runs, on the other hand, will increase your stamina.

You should also switch up the places where you work out from time to time. Although you can exercise at the gym, changing the location where you train can spice up your routine and boost your motivation. In Singapore, you’re spoiled for choice with beautiful running spots like East Coast Park and the scenic routes along the Marina Barrage. You can also visit the different Jewel Changi attractions that can give you an adrenaline rush and spark your sense of adventure, adding a dash of fun to your workouts. One such attraction is the Canopy Park, where you can experience the thrill of finding your balance on the walking and bouncing nets all while building your leg and core muscles.

Finally, don’t forget to add time for rest and recovery to your plan. This part is often underestimated or completely sidelined, but it’s crucial for maintaining peak performance and preventing overuse injuries. Getting adequate sleep and engaging in active recovery exercises (e.g., stretching, yoga, and tai chi) will allow your body to heal and adapt to the demands of training.

Choose the Right Running Event

Different running events have varying course profiles, atmospheres, and levels of difficulty. As a first-timer, it’s ideal to participate in the shortest course. Doing so will help you get a feel of the event. Once you’ve gotten used to joining running events, you can advance to more difficult courses to challenge yourself.

Familiarise Yourself with the Race Route

Knowing the race route can ease anxiety and prepare you for what lies ahead. As such, take the time to study the course map, noting significant landmarks, water stations, and potentially challenging sections. This knowledge can help you mentally prepare for the race and create a pacing strategy.

Invest in the Right Gear

When coming up with your running attire, you want to invest in comfortable shoes and athletic clothes. With these running essentials, you can run more comfortably and reduce your risk of injuries during the event. Visit a running store to get properly fitted for running shoes that suit your foot type and gait. The correct footwear will ensure that you get ample support when you run.

You should also invest in high-quality, moisture-wicking clothing. These types of garments will keep you cool and comfortable on the day of the event. 

If the running event takes place at a certain time of the day, bring accessories that contribute to better comfort and safety. For example, for morning races, get a hat or visor and a pair of sunglasses to protect yourself from harsh sunlight. If the race takes place in the evening, consider wearing accessories with reflective properties to make you more visible to other runners.

Pay Attention to Your Diet

Your diet plays a vital role in your race preparation. Maintain a balanced diet that includes carbohydrates, proteins, and healthy fats. Additionally, practise your race-day nutrition strategy during long training runs to avoid surprises on the day of the running event.

Join a Running Group

Look for local running clubs or online groups where you can connect with experienced runners and fellow first-timers. This can give you the opportunity to train with others, providing you with motivation, accountability, and a sense of community. Plus, joining a running group can help you mentally prepare for your race because you’ll have people to support you and boost your confidence.

Participating in a running event for the very first time can be daunting. However, if you properly prepare for the event well enough, your mind and body will be ready for the challenge. Good luck!