Why Am I Tired?

If your fatigue is not due to an underlying medical problem, try these self-help strategies to put the pep back in your step. Here are a few common causes of fatigue.

Anemia. Sometimes fatigue can be related to a medical problem. Anemia, for example, is the most common blood disorder in the United States. Currently, 10 million Americans are iron deficient, half of which have iron deficiency anemia. Anemia occurs when blood cells do not carry enough oxygen to the body's tissues and organs. This lack of oxygen zaps your strength and can make you dizzy, pale, confused or cold. If you have anemia, your doctor may recommend eating more iron-rich foods, such as fortified cereals and baked goods, lean red meat and liver, beans, leafy greens, and dried fruits like raisins. If dietary changes don't help, you may need an iron supplement. It's important to let your doctor decide the correct dose — too much iron can cause other health problems, including joint and abdominal pain, changes in skin color and, ironically, fatigue.

Dehydration. Even mild dehydration can drain you physically, mentally and emotionally. Women need to consume around 90 ounces of fluid a day for adequate hydration. About 20% of that total comes from food — the remaining 70 ounces (about nine cups) should come from water or other beverages such as juice, milk or low-calorie sports drinks. Caffeine makes you lose water, so limit your intake of coffee, tea and caffeinated sodas.

Hormonal fluctuations. You may know menopause can cause hot flashes and night sweats. But you may not realize that these symptoms can significantly disrupt sleep as well, which can leave you dragging. For more restful and refreshing sleep during menopause, use thinner blankets, wear loose, lightweight clothes and keep your bedroom cool. You can set your thermostat between 60 and 72 degrees, but some claim the magic number is 65.

Lack of exercise. Exercise won't make you tired. It will boost your energy levels and give you more stamina. Exercise doesn't have to be time-consuming or strenuous to be uplifting. Researchers at the University of Georgia found that 20 minutes of low-intensity activity three times a week reduces symptoms of fatigue by 65%. Gentle activities such as yoga and tai chi are effective ways to beat fatigue.

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