Low Energy and Fatigue

What contributes to low energy and fatigue?   Why am I tired?

  • Stress – balancing work, family and study can lead to chronic stress which will impair normal stress responses and lead to fatigue
  • Poor sleep habits – late nights, broken sleep etc. can lead to mood and memory disturbances
  • Inflammation – from bad diets, infections, allergies, stress, illness
  • Poor immunity – increasing infection/illness risk
  • Hormonal imbalances – hormones have a role in energy production and disruption can lead to fatigue
  • Mood and mind – flat moods can result in low motivation and energy levels, and both physical and mental fatigue

To boost energy, include:

  • High quality protein from animal and vegetable sources
  • Good quality carbohydrates & plenty of fibre
  • Essential Fatty Acids
  • Minerals Iron & Magnesium
  • B Vitamins, Co Q10 and Vitamin C
  • Phytochemicals naturally available in many foods especially fruit and vegetables
  • Lots of water- stay hydrated, 2-3 litres per day

And avoid:

  • High sugar foods such as refined flour products (e.g. biscuits), fruit juices, soft drinks, and refined/processed snack foods and sweets. These are pro-inflammatory, can which elevate glucose, insulin levels /weight
  • Foods containing hydrogenated or trans-fats- fatty and processed meats, e.g. fatty mince, sausages, bacon, deli meats and fried foods – these are pro-inflammatory and can affect cholesterol, insulin uptake & digestion.
  • Excessive alcohol and caffeine – negative effects on overall energy levels long-term

 What else can I do?  

  • Make your diet easier- cook larger quantities of quality meals and freeze portions for another time
  • Eat every 2-3 hours to keep blood sugar levels constant
  • Regular exercise especially in nature e.g. swimming in the sea, bushwalking, gardening and yoga, can all lift mood.
  • Meditation and deep breathing in stressful periods
  • Practice sleep hygiene methods such as avoiding screen time 1-2 hours before bed.

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