Feel Tired All the Time!
If you find yourself saying, “I feel tired all the time,” it may be due in part to what you are eating and drinking throughout the day. Read on to learn how you can make dietary adjustments to combat fatigue.
You’re Drinking Too Much Caffeine
Coffee and tea provide wonderful health benefits, including reducing risks for certain types of cancers, providing a rich source of antioxidants, and everyone’s favorite, blocking fatigue. However, too much caffeine over a prolonged period of time will actually make you feel more tired.
You’re Iron Deficient
Not eating enough iron raises risks for anemia and can make you feel tired all the time. Early signs of iron deficiency include persistent fatigue, shortness of breath, dizziness, headaches, unexplained weight gain, and feeling anxious for no reason.
Reduce your risks by incorporating iron-rich foods into your diet, such as lean beef, bison, oysters, lentils and spinach. If you are vegan or vegetarian, pair those iron sources with foods high in vitamin C to increase absorption.
You Eat Refined Carbohydrates
Switch to whole grains that provide your body with protein, fiber, iron and B vitamins that give you long-lasting energy. Great choices include quinoa, barley, brown rice and whole wheat bread.
You Turn to Added Sugars
Natural sugars, as opposed to added sugars, do not dramatically spike the blood sugar and contain fiber and antioxidants to keep you feeling full and energized longer. You’ll also cut your risks for type 2 diabetes, another condition that leads to chronic fatigue.
You’re Skimping on Magnesium
Great sources of this important mineral include bananas, almonds, spinach, Swiss chard, and pumpkin seeds.
I recommend drinking 7-11 glasses of water every day, and more if you are active or consume a lot of caffeine.
You’re Low on Melatonin
Our diet influences the body’s ability to produce sufficient levels of melatonin, one of the primary hormones responsible for lulling us to sleep.
Add to that the fact that our bodies naturally produce less melatonin in middle age, and poor sleep quality sets us up for fatigue. Counteract these changes by adding foods to your diet that encourage melatonin production. These include tart cherry juice, dairy and lean protein sources.
I have helped to develop an all-natural, drug-free sleep aid for my patients to get a sound night’s sleep during (and after) middle age. It combines melatonin-rich tart cherry juice extract with whey protein to help you fall asleep faster and stay asleep longer, all with no side effects. You can find it here.
You Need More Protein
We can experience feelings of weakness and fatigue as a result. Build all of your meals around lean protein sources, and consider taking a supplement if you still frequently feel tired and hungry.
Do you feel tired all the time? Do any of these suggestions sound familiar to you? What are you doing to develop healthy aging habits?