There can be many reasons for being tired all day such as:
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 could contribute to fatigue.
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.
Keep up your energy during the day by eating regular meals and healthy snacks every three to four hours. 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 tired the next day.
Drink more water. 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:
- Peanut butter
- Live-culture yoghurt with dried apricots
- Slightly under ripe banana
- Cheese and oatcakes
- Turkey breast sandwich
- Hard-boiled egg
- Chicken and spinach salad on wholewheat pita bread
- Pasta and lentil salad
- Baked potato with low-fat cheese topping
- A small handful of walnuts and almonds
With a mixture of lifestyle and nutritional changes, you may find your constant tiredness lessens and your energy levels improve.
NOTE: CHECK WITH YOUR GP IF YOU ARE CONCERNED ABOUT YOUR TIREDNESS