Tired Woman Asleep At Desk

6 Reasons you’re always tired and what to do about it

Do you feel like you’re always tired? Like no matter how much sleep you get, you can’t seem to shake the fatigue? If so, you’re not alone. A lot of people feel this way, and it’s often due to lifestyle factors beyond our control. But don’t worry – there are things you can do to address the issue. In this blog post, I’ll give you 6 reasons why you might be chronically tired and what to do about it. So read on and start feeling better!

Fatigue is a common problem that can have many causes. When you’re feeling tired all the time, it’s important to take a step back and look at your lifestyle to see if there are any changes you could make. 

Not Getting enough sleep

One of the most common reasons for fatigue is simply not getting enough sleep. Most adults need between 7 and 8 hours of sleep each night, but many people only get 6 or less. This can lead to chronic fatigue and make it difficult to focus and function throughout the day. Recent studies have shown that exposure to 2 hours of blue light, from TV and phone screens, in the evening can suppress melatonin production, and impact our circadian rhythm (1). So if you struggle with insomnia, or have difficulty falling asleep – try to limit exposure to phones and TV in the 2 hours before bedtime. 

Nutrient Deficiencies 

If your diet isn’t providing you with the essential vitamins, minerals and macronutrients that your body needs, you may start to feel run-down and low energy. Let’s take a closer look at three of the most important nutrients related to fatigue, and what you can do about it.

B Vitamins

B vitamins are responsible for converting food into energy. Vitamin B12 is responsible for making sure your body has enough healthy red blood cells, so a deficiency in Vitamin B12 will often show up with feelings of exhaustion and fatigue. B vitamins are found in the following foods – salmon, leafy greens, chickpeas, black beans and eggs, and you can get 100% of your daily requirement on all B vitamins from your plantshake. Vitamin B12 is mainly found in animal products, so if you are following a plant-based diet it’s worth considering a daily supplement of B12.

Every Foga plantshake contains 3 ug of Vitamin B12 (100% daily RDA) in a high absorption food state

Vitamin D 

It’s estimated that over 50% of the world’s population has inadequate vitamin D levels. The NHS recommends that everyone in the UK supplements with a 5 mcg of Vitamin D from October to March, this is because of high levels of nutrient deficiency during the winter months. Muscle weakness and fatigue are common signs of a Vitamin D deficiency. 

You can get Vitamin D from some foods – some mushrooms, salmon and eggs contain Vitamin D3, but it’s not as absorbable as the ‘sunlight’ version of Vitamin D2. The best way to make sure this is topped up during the winter months is by taking a daily supplement. 

Every Foga plantshake contains 5 mcg Vitamin D3 from Algae (cholecalciferol)

Iron 

You may have heard an iron deficiency referred to as anaemia; this occurs when there aren’t enough red blood cells to meet the body’s need for oxygen. Anaemia affects 25% of the global population, and the first sign of iron deficient anaemia is fatigue. The best way to boost your natural iron stores is to consume iron rich foods including red meat, eggs, rice, and beans. However, if you’re also trying to reduce your consumption of red meat for health or environmental reasons, consider taking a daily multivitamin that includes a digestible form of iron such as our food-state mineral enhanced buckwheat. 

Every Foga plantshake contains 2.7 mg of iron-enhanced buckweat (17% RDA) and natural Vitamin C from Acerola Cherry (100% RDA) for maximum absorption.

Stress

When you’re under stress, your body goes into “fight or flight” mode. This triggers the release of cortisol, a hormone that provides a burst of energy. cortisol helps you to deal with the immediate threat by increasing your heart rate, blood pressure and blood sugar levels. However, cortisol also suppresses non-essential functions like digestion and the immune system. If cortisol levels stay high for long periods of time, it can lead to health problems such as anxiety, depression, weight gain and trouble sleeping. Cortisol also depletes your energy levels, leaving you feeling exhausted. So if you’re constantly feeling tired, it could be a sign that you’re stressed out. 

To combat stress, try relaxation techniques such as yoga or meditation. You can also try exercise, which can help to reduce cortisol levels and improve your overall sense of well-being.

Too much caffeine 

It’s no secret that caffeine is a powerful stimulant. A cup of coffee can help to increase alertness and energy levels, making it the perfect pick-me-up for a tired person. However, it’s important to remember that too much caffeine can actually have the opposite effect. When cortisol levels are already high, as they often are during times of stress, additional cortisol produced by caffeine can cause feelings of anxiety and make it difficult to concentrate. Caffeine works by blocking the neurotransmitter adenosine, which promotes sleepiness. But as caffeine levels build up in the body, adenosine is able to bind to receptors and cause drowsiness. In fact, studies have shown that cortisol levels remain elevated for up to six hours after consuming caffeine. So if you’re feeling stressed out and exhausted, it might be best to reach for a decaf.

Lack of hydration 

We all know that water is essential for our health. But what we might not realise is that water is also essential for our energy levels. When we’re dehydrated, our bodies have to work harder to perform basic functions, which can leave us feeling tired and low energy. Being dehydrated may also make you fatigue more quickly during exercise and negatively affect exercise endurance, in addition to  causing headaches, muscle cramps, and dizziness. So if you’re feeling tired all the time, make sure to drink plenty of water throughout the day. You might be surprised at how much better you feel.

Gut health 

What if I told you that the reason you’re feeling so tired could be due to your gut health? It’s true! The state of our gut has a huge impact on our overall energy levels. Soluble and insoluble fibre from fruit & veg is essential for maintaining a healthy gut, and when our gut is healthy, we have more energy. Fibre helps to keep us regular and prevents bloating, while a diversity for different fruit & veg promotes a healthy balance of gut bacteria. Fruit & veg are packed with antioxidants and nutrients that help to support a healthy immune system. And when our immune system is strong, we’re less likely to get sick – which means more energy for us!

So if you’re feeling tired all the time, take a look at your diet and make sure you’re getting enough fibre, diversity and antioxidants. Your gut (and your energy levels) will thank you!

References 

1 – https://pubmed.ncbi.nlm.nih.gov/30311830/

2 – https://www.healthline.com/nutrition/vitamin-b-foods

3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/

4 – https://pubmed.ncbi.nlm.nih.gov/11190004/

5 – https://www.healthline.com/nutrition/10-reasons-you-are-tired#2.-Nutrient-deficiencies

6 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6224374/

7 – https://www.ncbi.nlm.nih.gov/books/NBK532266/

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