If you are always tired
there could be many reasons for it, varying from physical and mental conditions to lifestyle, diet and changes in your environment. Being constantly tired all day
obviously has a negative impact on the quality of your life so it is important to identify why you are feeling tired and what you can do about it.
So what are the possible reasons for you being always tired?
Seasonal affective disorder, any recent or current illness, pregnancy, adrenal insufficiency, coeliac disease, constant pain, chronic fatigue syndrome, sleep apnoea, heart disease, underactive thyroid, diabetes, glandular fever, anaemia, restless legs and too low or high a bodyweight may all cause tiredness.
Depression, stress, boredom, excitement, anxiety and grief can all contribute to fatigue.
If you’re burning the candle at both ends, you may be suffering from a lack of sleep. Potentially stress-related life events such as moving home, financial problems or divorce may make you feel tired. A lack of exercise or jet lag can also cause fatigue.
Vitamin or mineral deficiency or a poor diet with low protein may cause constant tiredness.
Shift workers may have irregular sleep patterns which will contribute to tiredness.
Babies and small children:
If there is a baby or small child in the home you may find that getting a good night's sleep is somewhat difficult.
If you can identify at least one reason from the above that could be leaving you feeling constantly tired then that’s a good start. If you can’t see an obvious link then you should speak to your doctor just to make sure there is not an underlying condition.
So what can you do about feeling tired?
Keep up your energy during the day by eating regular meals and healthy snacks every three to four hours, rather than a large meal less often. Start the day with breakfast, have a mid-morning snack, lunch, a mid-afternoon snack and an evening meal.
Watch your intake of alcohol. Although a few drinks in the evening may help you fall asleep, you sleep less deeply in the long run and are likely to be tired the next day. Drink more water. Sometimes you feel tired simply because you’re dehydrated.
Best foods for energy
- Vitamin B: whole grains, organ meats, sweet potatoes, avocados, egg yolks and fish. Both oatstraw and nettle infusions are good sources of B vitamins.
- Vitamin C: cantaloupe, citrus fruit and juices, kiwi, pineapple, strawberries, raspberries, broccoli, Brussels sprouts, cauliflower, green and red peppers, spinach, and tomatoes. Cooking reduces the availability of vitamin C in food. Microwaving or steaming foods improve availability.
- Tired people need more high-quality fuel, including good fats, in their diet, especially natural sources of vitamin E, such as avocados, peanut butter, sunflower seeds, tahini, and olive oil. Herbs rich in vitamin E include nettle, seaweeds, dandelion, and watercress.
- Celery, cabbage, seaweeds, nettle infusion, and red clover infusion are excellent sources of potassium which can help boost energy.
- You may need to increase your intake of iron if you’re anaemic. Consume a spoonful of molasses or take a dropper of yellow dock tincture several times a day. Good food sources include: seaweeds, nettle infusion, dandelion leaves, coco powder, chocolate, tahini, broccoli, spinach, sun dried tomatoes, chicken, parsley, turkey, roasted pumpkin and squash seeds, sunflower seeds, kale, lentils, watercress, toasted sesame seeds, cooked egg yolks, apricots (fresh or dried), fish, red meat and haricot beans.
- The following foods are naturally high in vitamins and minerals and will help you sustain energy throughout the day:
Supplementing Your Diet
- Peanut butter
- Live-culture yoghurt with dried apricots
- Slightly under ripe banana
- Cheese and oatcakes
- Turkey breast sandwich
- Hard-boiled egg
- Chicken and spinach salad on wholewheat pita bread
- Pasta and lentil salad
- Baked potato with low-fat cheese topping
- A small handful of walnuts and almonds
If you feel unable to get sufficient nutrition through your diet or if you would like simply to supplement the nutrition in your diet then there are many supplements and herbs that help fight fatigue. If you are always tired, these supplement suggestions might help:
– this is a tag given to a group of foods that are nutritionally superior to others and are easily absorbed and used by the
body. This makes them excellent sources of energy. Examples include acai berry, maqui berry, alfalfa, wheat grass and spirulina but there are many. You can also get superfood combination supplements with a number of foods blended into one supplement - Troo-Vit Supreme Superfoods
is a good example of this.
– with modern lifestyle and diet it’s a fact that most of us would benefit from a daily multi-vitamin and mineral supplement. Vitamin and mineral deficiencies reduce you energy levels so supplementing is a good place to start. A food form supplement is better absorbed by the body than standard man-made synthetic vitamins.
– such as Siberian Ginseng
, Korean Ginseng or Chinese Ginseng. Has been used for thousands of years for its health support properties and is known to assist healthy energy production.
– the ‘energy spark plug’ and vital for the process of energy production. This is difficult to attain from natural diet and, as our levels deplete from the age of 20, supplementing with CoQ10 is a great way to boost energy.
Before taking supplements for fatigue, discuss with your GP to rule out medical causes for the tiredness.
As you can see, in most cases there is no reason to be always tired. If you do find you are constantly tired then it is important to find out why. In most cases you should be able to restore your energy levels with a mixture of lifestyle and nutritional changes.