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
- 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.