你为什么如此疲惫?
你为什么如此疲惫?
Millions of Americans describe themselves as exhausted on a daily basis, many of them shuffling through life with little energy for enjoyment or satisfaction.
数以百万计的美国人形容自己每天都很疲惫，许多人在生活中挣扎着，几乎没有精力去享受或满足。
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.
克服疲劳的第一步是理解为什么你这么累。对一些人来说，原因可能很明显……家里刚出生的孩子，生活中充满压力的变化，健康问题，甚至是你忘记的时间变化。但对其他人来说，原因可能更为隐秘。疲劳的主要原因是睡眠、饮食或运动方面的问题。看看这些，找出适合你的情况和你可以做什么。
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。就像我说的，疲劳的一些原因可能是显而易见的，缺乏睡眠绝对是更明显的罪魁祸首之一。美国国家睡眠基金会的一项研究显示，45%的成年人表示他们在过去一周受到了睡眠不足的影响。根据美国疾病控制与预防中心(CDC)的数据，大约三分之一的美国人没有达到建议的每晚至少7小时的睡眠时间。
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.
饮食。让我猜一猜。你以焦糖玛奇朵拿铁和蓝莓烤饼开始一天的生活，却在上午10点左右因疲劳而崩溃。你还可以再喝一杯拿铁，再吃一个百吉饼来抵御睡意，直到吃午饭。咖啡因-糖-咖啡因的循环带来了剧烈的起起伏伏。当然，咖啡因和含糖食物可能会让你兴奋，但这种兴奋很少会持续很长时间。当你累了的时候，最好的办法就是喝水和吃一些健康的零食，这样可以给你带来持久的能量。从经验来看，如果你决定突然戒掉咖啡因和糖，那就准备好面对巨大的头痛吧。相反，多喝水，吃些健康的零食，坚持一天左右。你的能量水平应该提高。
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.
运动。健康的锻炼不仅能让你在白天有更多的能量，还能让你晚上睡得更好。即使是10分钟的步行也能比咖啡店里的咖啡因热量炸弹带给你更持久的能量。但是当你筋疲力尽的时候，谁还想去锻炼呢?晚饭后，午餐休息时间，或者任何你能挤出时间的时候，慢慢地绕着街区散步。每隔几天，增加几分钟的步行时间或加快速度，以提高你的健康和精力水平。在你的医生的同意下，目标是每周至少锻炼4天，每次40分钟。
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.
虽然睡眠、饮食和锻炼会极大地影响你的能量水平，但它们并不是唯一的罪魁祸首。据WebMD网站报道，疲劳可能是贫血、过敏、抑郁、焦虑、心脏病、纤维肌痛、风湿性关节炎、睡眠呼吸暂停、2型糖尿病、甲状腺功能减退等病症的症状。因此，即使你经常锻炼，饮食健康，并采取措施改善睡眠质量，如果你仍然感到疲惫，也许是时候向你的医生咨询一下，看看是否有其他健康问题导致了疲惫。
