Why Am I Always Tired?

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.

What are the possible reasons for you being always tired?


Physical conditions:  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.

Psychological conditions: Depression, stress, boredom, excitement, anxiety and grief can all contribute to fatigue.

One of the biggest energy zappers is stress and anxiety. It can leave you mentally and physically exhausted - even if you have spent the whole day in bed.

Stress can lead to bigger health problems and can compound if it is not dealt with. Chronic levels of stress erode energy levels, so over time you find yourself doing less and feeling it more.


Lifestyle:  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.

Diet:  Vitamin or mineral deficiency or a poor diet with low protein may cause constant tiredness.

Work:  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. It may be that you need to visit your doctor if you haven't already.

What can you do about feeling tired?


Take A Walk

While it may seem counter-intuitive to embark on physical exercise whilst feeling exhausted. However research shows that that increasing physical activity -- particularly walking -- increases energy.

In experiments conducted by Robert Thayer, PhD, at California State University, a brisk 10-minute walk not only increased energy, but the effects lasted up to two hours. And when the daily 10-minute walks continued for three weeks, overall energy levels and mood were lifted.

Nutrition

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 more tired the next day.

Drinking more water is also very important.  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:
  1. Peanut butter
  2. Live-culture yoghurt with dried apricots
  3. Slightly under ripe banana
  4. Cheese and oatcakes
  5. Turkey breast sandwich
  6. Hard-boiled egg
  7. Chicken and spinach salad on wholewheat pita bread
  8. Pasta and lentil salad
  9. Baked potato with low-fat cheese topping
  10. A small handful of walnuts and almonds
  11. Porridge

Supplementing Your Diet


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:

Superfoods

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, moringa, 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 and Troo Nourish Supers are good examples of this.

 Troo-Vit-Multi-Vitamin  Moringa Capsules  Superfood Powder
 Supreme Superfood Capsules
 Pure Moringa Capsules
 Troo Nourish Superfoods 300g


Vitamins

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.

 Multivitamins and Iron  Vitamin C Food Form Vitamin B12 
 Multivitamins & Iron  Vitamin C Food Form
 Vitamin B12 120ml

Nervous 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.


Comments

Anonymous
Well it's nice that you have such faith in doctors, but I have found them to be very limited in many ways that I prefer to search for natural healthy solutions. Troo have written a good article, and are not saying that their supplements are the only ones available.
November 24, 2014
Anonymous
Ask your doctor. There are so many heltahy supplements just for diabetics, and so many herbal or natural cures that it isn't funny. Most of them are just money makers for someone that likes to make money off of people with diseases. We talked about this more than once at the diabetic ed. classes I go to. Many of things things can effect your health in a negative way, and even cause harm to you. I ended up in the hospital for 2 weeks and almost died over stuff like that. If your doctor has not told you to take any vitamin supplements, don't worry about it. As for treating diabetes another way ..your doctor would have told you if there was a better way..just keep doing what your have been. Stay away from the fads and people that tell you that you can control it with herbal supplements , or even cure it. They are wrong. If it is hard to control your sugar levels, talk to your doctor about adjusting or changing your medication. Any time you have trouble like this, your doctor or dietitian (which you should have) are the first people you should talk to without hesitation.
July 09, 2013

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