I recently over heard a mate say, “I’m absolutely knackered.” Followed by, “Always am”
I thought to myself, I only know a little about his life so cannot possibly know what is causing this tiredness but it made me go looking and dig out the studies I have worked on over the years and put together this blog as a result. So for all the people out there that are really exhausted but don’t really know why – here may be some of the reasons.
Have you ever found yourself constantly craving snacks, feeling perpetually exhausted, no matter how much you rest? If so, you’re not alone. Many individuals experience persistent hunger and/or fatigue, often struggling to understand why. While it’s easy to attribute these feelings to lack of sleep or poor dietary choices, the underlying causes can be more complex. Let’s delve into the science behind why some people may always feel hungry and/or tired.
1. Imbalanced Diet:
One of the most obvious culprits behind persistent hunger and fatigue is an imbalanced diet. Consuming foods high in refined sugars and processed carbohydrates can cause rapid spikes and crashes in blood sugar levels, leading to increased hunger and subsequent fatigue. Moreover, a diet lacking in essential nutrients like protein, healthy fats, vitamins, and minerals can leave the body constantly craving nourishment, resulting in a perpetual cycle of hunger. Ever had fast food and felt hungry and hour later – your body knows when it hasn’t been given what it needs – and that’s more than just calories.
2. Insufficient Sleep:
The importance of quality sleep cannot be overstated when it comes to overall health and well-being. Chronic sleep deprivation disrupts the body’s hormonal balance, specifically affecting the production of leptin and ghrelin, two hormones responsible for regulating hunger and satiety. When sleep-deprived, the body produces more ghrelin, stimulating appetite, while simultaneously reducing leptin levels, which signals fullness. Consequently, individuals may find themselves feeling hungry even when they’ve recently eaten, leading to overeating and weight gain. Research shows people who are under slept eat and additional 300 calories per day to those who are not.
3. Stress and Cortisol Levels:
In today’s fast-paced world, stress has become a common companion for many individuals. Chronic stress triggers the release of cortisol, often referred to as the “stress hormone.” Elevated cortisol levels can increase appetite and drive cravings for high-calorie, comfort foods rich in sugar and fat. Additionally, prolonged stress can disrupt sleep patterns, exacerbating feelings of fatigue and perpetuating the cycle of hunger and tiredness.
4. Lack of Physical Activity:
Regular exercise not only helps maintain a healthy weight but also plays a crucial role in regulating appetite and energy levels. Engaging in physical activity increases the production of endorphins, neurotransmitters that promote feelings of well-being and reduce stress. Furthermore, exercise improves insulin sensitivity, allowing cells to better absorb glucose for energy, thus reducing feelings of fatigue. Conversely, a sedentary lifestyle can contribute to weight gain, insulin resistance, and feelings of lethargy.
5. Underlying Medical Conditions:
In some cases, persistent hunger and fatigue may be indicative of underlying medical conditions that require professional attention. Conditions such as hypothyroidism, diabetes, and sleep disorders like sleep apnea can manifest as constant feelings of hunger and exhaustion. If lifestyle modifications fail to alleviate these symptoms, it’s essential to consult a healthcare provider for proper diagnosis and treatment.
To sum up, persistent hunger and fatigue can stem from a variety of factors, including diet, sleep patterns, stress levels, physical activity, and underlying medical conditions. By addressing these factors through healthy lifestyle changes, such as adopting a balanced diet, prioritising quality sleep, managing stress effectively, staying physically active, and seeking medical guidance when necessary, smart people can regain control over their hunger and energy levels, ultimately improving their overall health and well-being.
If you’re looking for help in this area my 2 month coaching package is the perfect tool to help you get there. Let’s have a chat about your goals with a free chat to start with.
References:
- Mayo Clinic Staff. (2017). Sleep tips: 7 steps to better sleep. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
- Harvard Health Publishing. (2012). Why stress causes people to overeat. Harvard Health Blog. https://www.health.harvard.edu/newsletter_article/why-stress-causes-people-to-overeat
- American Heart Association. (n.d.). Stress and Heart Health. https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/stress-and-heart-health
- National Institute of Diabetes and Digestive and Kidney Diseases. (2016). Insulin Resistance & Prediabetes. https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance