A person can sincerely want to exercise, but after a sleepless night or a stressful workday, even a short walk seems like a difficult task. Others are hindered from starting by discomfort or fear of being judged.
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“Seeing trained bodies at the gym, people start to feel ashamed of their own and dare not go there. Improperly formed habits also contribute,” says I. Norkienė.
However, she also notices positive changes – more and more people of various ages are moving. This shows that attitudes towards physical activity are gradually changing.
Less motivation when sleep-deprived
One of the biggest enemies of healthier habits is constant fatigue. Stress disrupts sleep and the daily rhythm, and when sleep-deprived, the body starts to lack energy. Then it is harder not only to exercise but also to make rational decisions about nutrition or rest.
“What motivation can there be when a person feels unhappy and has slept only a couple of hours? It takes a very strong will to get up from the couch,” notes the pharmacist.
Prolonged lack of sleep can turn into chronic fatigue, promote mood swings, and the desire to choose foods high in carbohydrates. The body seeks to replenish energy reserves as quickly as possible, so there is a more frequent craving for sweets, fast food, or snacks.
According to I. Norkienė, this is not just a sign of weak character. Chewing can act as a natural calming mechanism, and sugar temporarily provides energy and activates the brain’s reward system. However, this effect does not last long.
After a sudden energy boost, there is often an equally sudden drop, so the person wants something sweet again. This can form a recurring cycle: stress, snacking, brief relief, and new energy shortage.
When does emotional eating become a problem?
Sometimes eating a larger portion of dessert does not yet mean a serious emotional eating disorder. Concern should arise when food constantly becomes the main means to relieve stress, sadness, or fatigue.
“The problem worsens when we eat unhealthy products every day, every evening after work, or every weekend,” says the pharmacist.
According to her, over time such behavior increases the risk of overweight, diabetes, high blood pressure, and unfavorable blood indicators. An important signal is not only the chosen product but also the amount consumed and the feeling of loss of control.
I. Norkienė emphasizes that physical and emotional health are directly related. Therefore, if there is a constant need to “eat away” stress, it is worth looking not only for food substitutes but also for the causes of the tension itself.
The biggest mistake – wanting to change everything at once
People often decide to start living healthier from a symbolic date – Monday, the beginning of a new month, or January 1st. Then they take on sports, strict diets, early rising, and other big changes all at once.
Such maximalism, according to the pharmacist, is usually not effective. An overly strict plan quickly exhausts, and failure to follow it leads to disappointment in oneself.
“Usually we want everything quickly, effectively, and without much effort. But it is better to move step by step, do a little more every day, and have your own plan. Start now, not tomorrow,” urges I. Norkienė.
The first step does not necessarily have to be a gym membership or a promise to walk ten thousand steps every day. For a person who feels completely exhausted, it is first worth assessing their sleep and rest.
Only then can simple ways to move more daily be sought: climb a few floors by stairs, park the car farther from work or the store, get off public transport one stop earlier.
The most important thing is not a one-time big effort but regularity. Daily small activity can bring more benefits and satisfaction than one long hike per month, after which the body needs several days to recover.
When is fatigue no longer just a matter of habits?
Not every energy shortage should be explained by lack of willpower or a poor schedule. Fatigue of one or two days, especially after intense work, illness, or several sleepless nights, usually should not cause great concern.
However, if the condition remains poor without a clear reason for more than two weeks, it is worth consulting a doctor. It is especially important not to wait if muscle or headache pain, significant mood changes, heart palpitations, shortness of breath, leg swelling, severe apathy, or sudden weight changes appear.
According to I. Norkienė, prolonged drowsiness, lack of strength, and poor mood can also be related to a deficiency of certain substances, such as vitamin D. However, it is not advisable to determine the cause independently based on symptoms alone – a doctor’s consultation and, if necessary, tests are required.
“Everyone should have a preventive health check at least once a year,” reminds the pharmacist.
To start living healthier, you do not need to wait for a special date or suddenly change your entire daily routine. A more sustainable path is first to take care of rest, choose one achievable change, and repeat it until it becomes a habit. Sometimes a healthier life begins not with a big promise but with a few extra steps today.
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