爲什麼你總是感到很累大綱

You skip exercise when you're tired

累的時候你就不鍛鍊了

Skipping your workout to save energy actually works against you. In a University of Georgia study, sedentary but otherwise healthy adults who began exercising lightly three days a week for as little as 20 minutes at a time reported feeling less fatigued and more energized after six weeks. Regular exercise boosts strength and endurance, helps make your cardiovascular system run more efficiently, and delivers oxygen and nutrients to your tissues. So next time you're tempted to crash on the couch, at least go for a brisk walk-you won't regret it.

實際上，爲了節省能量而不去鍛鍊會給您帶來不利影響。在格魯吉亞大學的一項研究中，靜坐但健康的成年人他們每週會花3天的時間輕度鍛鍊，每次至少鍛鍊20分鐘，報道稱6周後他們的疲勞感降低，同時更加充滿活力。經常運動會加強力量和耐力、有助於心血管系統更有效地運作、並將氧氣和營養物輸送至人體組織。所以下一次你想躺在沙發上的時候，至少也得去散個步吧--你不會後悔的。

You don't drink enough water

喝的水不夠多

Being even slightly dehydrated-as little as 2% of normal fluid loss-takes a toll on energy levels, says Amy Goodson, RD, a dietitian for Texas Health Ben Hogan Sports Medicine. Dehydration causes a reduction in blood volume, explains Goodson, which makes the blood thicker. This requires your heart to pump less efficiently, reducing the speed at which oxygen and nutrients reach your muscles and organs. To calculate your normal fluid needs, take your weight in pounds, divide in half and drink that number of ounces of fluid a day, Goodson recommends.

德克薩斯州Health Ben Hogan Sports Medicine的營養學家艾米·古德森註冊營養師說道：即使只是輕度脫水--只有2%的正常液體流失--也會對能量水平造成影響。脫水會導致血量減少，使血液變厚，古德森解釋道。從而使心臟跳動頻率降低、降低氧氣和營養物傳至肌肉和器官的速度。想計算自己正常需要多少流體？用體重（磅）除以2，然後得到的數字就是你每天應喝的流體量（盎司），古德森建議。

You're not consuming enough iron

鐵元素攝入不足

An iron deficiency can leave you feeling sluggish, irritable, weak, and unable to focus. "It makes you tired because less oxygen travels to the muscles and cells," says Goodson. Boost your iron intake to reduce your risk of anemia: load up on lean beef, kidney beans, tofu, eggs (including the yolk), dark green leafy vegetables, nuts, and peanut butter, and pair them with foods high in vitamin C (vitamin C improves iron absorption when eaten together), suggests Goodson. Note: an iron deficiency may be due to an underlying health problem, so if you're experiencing these symptoms of iron deficiency, you should visit your doc.

缺鐵會讓你感覺遲鈍、易怒、虛弱、無法集中注意力。"因爲進入肌肉和細胞的氧氣量變少，所以你會感到很累，"古德森說道。增加鐵元素攝入量、降低貧血的風險吧：多吃瘦牛肉、芸豆、豆腐、雞蛋（包括蛋黃）、深色綠葉蔬菜、堅果和花生醬，並且與維C含量高的食物搭配食用（一起攝入時，維C能促進鐵的吸收），古德森建議道。注意：缺鐵可能是由於潛在的健康問題所致，所以如果你有缺鐵的症狀，那最好還是去看醫生。

You're a perfectionist

你是位完美主義者

Striving to be perfect-which, let's face it, is impossible-makes you work much harder and longer than necessary, says Irene S. Levine, PhD, professor of psychiatry at the New York University School of Medicine.

力爭完美--但面對現實吧，這是不可能的--只會讓你的工作變得更難、更久，而這是完全沒有必要的，紐約大學醫學院精神病學教授Irene S. Levine博士說道。