Are you feeling tired all the time for no reason? Do you wake up feeling sluggish? Are you often exhausted by 8pm?
Although too many late nights and long work hours may make you feel drained, feeling constantly fatigued can negatively impact your wellness over time. It’s important to find the underlying cause behind your tiredness so you can get back to living your best life.
We’ve done some digging and have found 4 reasons that could be causing your energy levels to plummet, so read on to learn more and discover some tips on putting a spring back in your step!
1. Consuming too much caffeine
Forever a topic of debate within health and wellness, caffeine is a stimulant that can have both positive and negative effects on the human body.
In small doses, caffeine can improve alertness and concentration. However, too much caffeine can lead to jitters, anxiety, and insomnia. Caffeine is also addictive, which means that people who regularly consume it may need to increase their intake to get the same effect!
Although a vanilla latte may be a delicious way to get a short-term energy boost, relying on caffeinated beverages may make you feel drowsy the next day. Studies on caffeine have suggested that drinking too much may have a negative effect on sleep quality and daily functioning, which can put you in a vicious cycle when it comes to giving your body the rest it deserves.
Next time you find yourself craving an invigorating drink but struggle with feeling constantly fatigued and unmotivated, opt for a healthier caffeine-free Creamy Turmeric Latte as a midday pick-me-up.
2. Lacking in vitamins
Feeling exhausted but restless may be a sign of a vitamin deficiency. Although it sounds rather serious, this can be easily rectified by making some simple changes to your lifestyle!
Feeling sleepy? Here are some of the vitamins that your body could be lacking:
- B12 - sources of vitamin B12 can be hard to find if following a vegan diet, as foods such as eggs, cheese and milk are rich in vitamin B12. However, nutritional yeast, fortified cereals, almond milk and yeast spreads could give those following a plant-based diet the extra boost they need!
- Vitamin D - often referred to as the ‘sunshine vitamin’, your vitamin D intake can be enhanced by getting out in the sunshine (that’s right – the sun is a source of vitamin D!), eating foods rich in vitamin D such as mushrooms and fortified cereals, or by even taking quality supplements such as a Raw Turmeric Vitamin C & D3 shot!
- Vitamin C - found naturally in citrus fruits, peppers, strawberries and broccoli, vitamin C is important to keep cells healthy. Orange and broccoli smoothie, anyone?
Most people have experienced stress at some point in their lives. Whether it's from work, school, or personal relationships, stress can take a toll on our mental and physical wellbeing.
But what exactly is stress? Stress is the body's response to any demand placed upon it. When we perceive a threat, our bodies release hormones like adrenaline and cortisol to prepare us for fight-or-flight. This response helped our ancestors survive when they were faced with physical danger, but in modern life, the threats we face are often psychological.
The constant barrage of news, social media, and work can all trigger our stress response, even though there is no immediate physical threat. Over time, this can lead to chronic stress, which can have a number of negative effects on our health.
But can stress cause fatigue? Emotional exhaustion can trigger burnout, which has a negative effect on your physical health. However, you can make simple tweaks to your day to keep the stress at bay:
- Get active – moving your body can help to reset any intense emotions that are causing you stress. Even going on a brisk 15-minute walk can stabilise any overwhelming thoughts!
- Get talking – connecting with others can help you to change your perspective on stressful situations. By sharing your concerns with friends, family and colleagues, you can build a support network to help you to relax.
- Get personal – self-care is often overlooked when you feel exhausted from life, but allocating ‘me-time’ to doing the things you enjoy can have tremendous benefits. Take the time to read a good book, cook yourself your favourite meal, or have a bubble bath – treat yourself with kindness!
Next time you're feeling stressed, remember that it's your body's natural response to perceived danger, and there are many ways to help to reduce stress hormones. It's also worth remembering that even positive events, such as moving house or getting married, can cause stress!
4. Dietary imbalances
You are what you eat! A poor diet can lead to a number of health problems, including fatigue.
When you don't get enough nutrients, your body doesn't have the energy it needs to function properly. For example, a diet that is high in processed foods and low in fresh fruits and vegetables can be difficult for your digestive system to break down, leading to fatigue.
Eating a balanced diet that includes plenty of fresh produce, whole grains, and lean protein will help you feel more energised and improve your overall health. Foods that release energy slowly, such as oats, bananas, sweet potatoes and brown rice make great healthy alternatives for high-sugar foods. Try swapping sugary cereal for a delicious bowl of Gingered Apple Oats for a more fulfilling and nourishing slow energy release!
So, if you're feeling tired all the time, it's important to evaluate your diet and make sure you're getting the nutrients you need and are keeping your blood sugar levels stabilised.
We’ve explored some of the reasons why you are always so tired, but remember – it is important to speak to a medical professional if your fatigue feels out of the ordinary.
From enhancing your diet with vitamin-rich foods to going on a walk with friends, small tweaks to your daily routine can make the biggest difference to your energy levels, and can stop you feeling exhausted by 8pm!
The Hal Robson-Kanu Guide To Fitness & Nutrition
Gain exclusive insight into habits that will make every day a healthy and fulfilling one.