One of the most common complaints clients give is fatigue. Feeling tired all the time seems normal today. But that’s a warning sign if you’re always exhausted and don’t know why. It’s your body’s method of communicating that something is not right. Many different factors can bring on fatigue. The bright side is that many of these can be reversed with lifestyle and dietary modifications. Even slight changes can increase energy, enhance the immune system, and prevent long-term illness. Healthy habits can improve your mood. They help when facing daily stress or winding down after a long time on SlotsGem Casino live.
Causes of Fatigue
Let’s look at the obvious and not-so-obvious underlying causes of fatigue.
Sleep issues
- Poor sleep, such as light sleep, insomnia, or sleeping late, harms cell repair. Even sharing a bed with a partner who sleeps poorly can worsen it. No wonder you wake up unrefreshed!
- Sleep timing. Staying up late cuts into your body’s natural time for repairing cells and restoring DNA.
- Circadian rhythm.
- Hormones. Hormonal imbalances can seriously disrupt the quality of your sleep. Perimenopausal women and women with hormonal dysregulation, such as PCOS and PMS, may develop anxiety, restlessness, and insomnia. Often, it is due to low progesterone. This is true for men and testosterone, too. Herbs and creams can help balance the hormones and restore sleep quality.
Thyroid Dysfunction
Thyroid disease is more common than many people think. Many people have subclinical hypothyroidism. This condition can be hard to notice and test for. The thyroid gland helps produce energy. When it makes too little thyroid hormone, you can feel very tired.
Supporting the thyroid is important for everyone. It helps with energy and function. I rarely see full thyroid panels in blood work. Ask your GP for one. An undiagnosed thyroid condition is extremely common.
Selenium, zinc, and vitamin A are essential for energy and thyroid health.
Key nutrients for energy and thyroid support include fish oil, B vitamins, guggul, and ashwagandha. Eliminating gluten, soy, and dairy can also help an over- or underactive thyroid. You should discuss this with your nutrition professional for a personalized diet.
Diet
You might not have known it yet, but your diet affects your energy. What you eat determines fatigue, sleep, energy, and mood.
Sugar and Carbohydrates
You’ve probably all heard that a lunch full of carbohydrates makes you sleepy. This is true. Eating lots of sugar and refined carbs—like pastries, sweets, and breakfast cereals—causes a quick spike in blood sugar and insulin. After that, you might crash and feel tired. Stable blood sugar levels ensure stable energy levels.
Eating healthy carbs, such as fresh veggies and some fruit, will boost your energy right away. Healthy fats and quality protein balance blood sugar. They also provide lasting energy.
High-sugar, high-carb diets can also deplete essential nutrients, especially certain vitamins and minerals. B vitamins and magnesium play a key role. They are important for energy production in mitochondria.
Food and Chemical Sensitivities/Intolerances
Long-term stress and allergic conditions can negatively affect your gut health. So can smoking, sugar, and alcohol. Some drugs, like antibiotics and NSAIDs, compromise your gut. So does the contraceptive pill. This may lead to food sensitivities, manifesting as low energy levels.
Foods eaten daily are most often to blame. One food reaction is likely from gluten, wheat, dairy (casein, lactose), soy, yeast (bread foods, bread), and corn. While that’s not a full list, it’s a solid starting point for further exploration.
A nutritionist can help you with an elimination diet. They help make sure your body is getting all the essential nutrients it requires. They also support you during the reintroduction phase. Food intolerances and sensitivities do not cause instant symptoms like allergies. They can take a few hours or even up to 72 hours to show up after eating.
Dehydration
The instant you notice you’re thirsty, you’re already dehydrated! We must drink one litre of water per 22 kg of body weight. Vegetable juices, coconut water, herbal teas, and smoothies all work towards daily hydration. Soft drinks, coffee, and alcohol don’t. These prevent the anti-diuretic hormone from working and lead to water loss. Drink one glass of water for every cup of tea or coffee. For each alcoholic drink, have one to two glasses of water. This will help keep you hydrated.
Underlying Health Conditions
Also, these conditions, whether diagnosed or not, can cause low energy levels:
- adrenal fatigue
- Type 1 and type 2 diabetes
- heart disease
- hormonal issues (stress, PCOS, PMS, menopause, andropause, thyroid, etc.)
- depression and/or anxiety
- fibromyalgia
- Chronic Fatigue Syndrome
- chronic viral or bacterial infection
- seasonal allergies
A health professional may decide to order extra lab work and functional tests. They might also check your diet diary and review any medications and supplements you use.
Conlusion
Fatigue isn’t a normal part of life—it’s your body’s way of asking for help. You can boost your energy and feel like yourself again. Follow the right guidance. Make simple changes to your diet, lifestyle, and sleep habits.
