When we’re exhausted, everything feels hard. We feel heavy. We feel like nothing comes easy. We lose our glow and vibrancy. Life quite literally feels like a drag.
We all have days where our energy just falls flat, and we assume it’s just something we have to live with. That it’s a part and parcel of adulthood.
While it is completely normal to feel sleepy sometimes, if it’s happening every day - despite you sleeping well enough - it’s time to figure out what’s making you feel so sluggish!
To help you pinpoint some cases, I’m going to go over common issues that are directly linked to your energy slump as well as super easy ways to fight it!
3 Common Causes:
- Your blood sugar is on a rollercoaster ride. High glycaemic index foods (like refined sugar and carbohydrates) tend to produce both high blood glucose and insulin levels, which for many people is followed by that pesky feeling of fatigue. It has been suggested that low glycaemic index meals (filled with veggies, healthy fats, and moderate amounts of protein) can prevent hypoglycemia in the post-meal period and may generate slower absorption of nutrients, triggering less of an insulin surge.
- Your mitochondria aren’t functioning at full capacity: If you find yourself constantly drained, the answer may come down to a cellular level. The big energy player in our cells is called mitochondria. Your body produces ATP, or the energy-rich molecule known as adenosine triphosphate, in the mitochondria by using oxygen to convert the energy from your food into energy your cells can use. Given that your mitochondria are so closely linked to cell energy, it’s no wonder that dysfunction in these powerhouses leaves you feeling exhausted beyond belief.
- You may have an undiagnosed health condition: Fatigue can be a symptom of one of many health problems, including liver and kidney disease, cancer, a malfunctioning thyroid gland, poor gut health, chronic inflammation, and anemia (or a deficiency of red blood cells). Being tired doesn’t necessarily mean that you have any of these conditions, but it may be a side effect. It’s not just physical ailments that can hinder your liveliness during the day, but your mental well-being, too. Stress, anxiety, and depression can all make you feel lethargic.
7 Possible Solutions:
- Eat a protein, fat, and fibre-rich breakfast. For example, some oatmeal with nut butter or eggs with vegetables and a side of fruit.
- Dehydration zaps your energy, so be sure you’re consuming a minimum of 8-10 glasses a day. More if you’re active!
- Skip the high-intensity workout in favor of low-intensity exercise, like a walk around the park, a 20- to a 30-minute yoga session, or a brisk jog.
- Most people breathe intensely or shallowly, making us more biologically stressed. On the flip side, slow and controlled breathing can amp the oxygen in our blood, leading to more energy!
- Another great way to recharge and combat burnout and mental fatigue is to engage in playful activities e.g. you might draw, paint, dance, bake, or spend more time in nature.
- Get more nutrients. Iron through green leafy veggies, nuts, seeds, legumes, and meat. Throw in a Vitamin C supplement for better Iron absorption! Plus, a B-Complex supplement (especially if you’re vegetarian & deficient) can help!
- Fatigue is a common symptom of an overworked liver. When the liver is clogged with too much alcohol, caffeine, sugar, or medications, it can’t function optimally. Limiting these liver loaders can work wonders for your energy levels.
In some cases, no matter what energy-boosting strategies you try, you may still be exhausted. That’s when it’s important to dig deeper to pinpoint the root cause of your mental fatigue – so work with a healthcare practitioner to get to the bottom of the problem and identify why you’re tired all the time!
If you’re looking for more support and ways to switch up your diet and boost your energy levels, we can help!