Why are you so tired? Here are my top tips to increase your energy
Fatigue, having low energy, feeling tired. It’s actually one of the most common symptoms that people complain of… and that’s why it can be hard to determine the root cause. It might just be something you’ve accepted….you’re always tired, so you’ll just have more coffee. Or you blame it on darkness falling at 5pm… or your higher than average stress levels. Life can be exhausting, am I right?
Those are definitely causes of low energy. But did you know fatigue is also a symptom of an intolerance to gluten, dairy, eggs, soy and/or corn? It can also be a sign of deficiency in certain vitamins & minerals....B12 and Iron especially.
Or it could be that you need to drink more water. Water is the main component of blood and is essential for carrying nutrients to our cells & taking away waste products. If your body is short on fluids, one of the first signs is feeling fatigued!
You also may need more sleep, to realign your circadian rhythms, have less caffeine, work out more, or eat more protein.
As you can see, figuring out the root cause can take some experimentation. So where should you start?
First, let’s look at your diet. Are you still consuming “energy” bars and relying on caffeinated drinks throughout the day? An Ohio State University study compared the glycemic index of typical energy bars with other sources of carbohydrates. The power bars were no better than a candy bar at providing sustained energy.
So what should you rely on for energy?
Carbohydrates are the body’s ideal source of energy. However processed, refined carbohydrates are stripped of their fiber and antioxidants so they do not provide any health benefit as they do not fill you up, and they cause your blood sugar to skyrocket, which will result in an energy crash. This is also the case for sugary energy drinks and caffeinated beverages, they always result in an energy crash at some point.
The secret to sustained energy is choosing the right foods. Fiber-rich carbs paired with protein and fat will give you the energy you’re looking for, with staying power. When carbohydrates contain fiber, the fiber slows down how quickly your food goes through your digestive system, helping you feel full longer and providing a sustained energy boost. Whole grains contain fiber, antioxidants and are often fortified with B Vitamins which also give you an energy boost, but they must be 100% Whole Grains. Other beneficial carbohydrate and fiber rich foods are bananas, apples and edamame. Pairing carbohydrates with nuts for healthy fat will also help keep your energy up. Adding some peanut butter to your oatmeal, banana or apple is a great breakfast or snack.
Feeling tired can also be a result of low Vitamin B12 levels. B12 is an essential nutrient that your body can’t make on its own, so you need to get it from your diet or supplements. When your body is low in B12, you have fewer red blood cells, which means that less oxygen is getting from the lungs to other parts of the body, which is why a deficiency results in fatigue.
B12 is produced by bacteria found in soil and water as well as in the guts of animals (including humans). Animals that graze on grass have vitamin B12 in their muscles and flesh because they eat grass & root soil particles that contain microorganisms with cobalamin and cobalt.
B12 used to be obtained through vegetables and water but our lifestyles are much different now. Our drinking water is chlorinated, which kills B12-producing organisms and vegetables are sanitized, not straight from the ground.
Now B12 is mainly found in fish, lean grass-fed meats, eggs and dairy products like milk, yogurt and cheese. These are all great sources of protein as well as other vitamins and minerals.
A 3.5-ounce serving of cooked tuna contains 453% of the DV of B12 and two large eggs supply about 46% of the DV. Research has shown that egg yolks have higher levels of vitamin B12 than egg whites, and B12 in egg yolks is easier to absorb. Despite misguided claims, eggs do not raise our cholesterol levels and contain so many beneficial vitamins and nutrients.
Beyond energy levels, B12 also helps maintain a healthy nervous system, ensures normal brain function and supports the production of DNA. The brain needs B12 to make melatonin, which is our sleep promoting hormone. It’s also essential for the structural integrity of the brain and spinal cord. Higher levels of B12 are linked to enhanced memory, mood, behavior, personality & mental clarity. Check your B12 levels with your doctor before supplementing and always do your research on the sourcing and ingredients of your vitamins and supplements.
Determining the root cause of your fatigue will make you feel so much better! It will lift your cloudy thoughts, provide the energy you need to workout and help you feel more productive. Figuring out the real cause of your symptoms is what holistic health is all about. I’m here to help if and when you need it!
