Do you ever find yourself wondering, “Why do I feel tired all the time?” Exhaustion, fatigue, burn out or just always feeling tired can be caused by a number of factors in our lifestyles. Everything from not getting enough sleep to working too many hours to taking on too much stress has the ability to pack on the exhaustion and sometimes the weight. Weight issues may also be a cause of tiredness and may lead to medical issues that also cause fatigue. Being overweight can greatly contribute to tiredness as the body has to work harder to perform everyday activities. If you find yourself constantly feeling tired, then these 3 habits may help fight fatigue and give you a much needed energy boost!

1.) Stop skipping meals: It may seem logical to skip meals to stop gaining weight but doing so causes the opposite effect. Going for long periods of time without eating causes your blood sugar level to drop, slows your metabolism, and shifts your brain into tired mode. If you want to keep your energy levels more steady throughout the day, aim for eating something healthy and filling at least every three hours.

2.) Skip processed foods: When you’re pressed for time, being able to pop a quick and ready meal to-go in a microwave just seems to make life easier. But at what cost? Because processed foods are stripped of essential nutrients that whole foods provide, the more of it you eat, the more tired you may start to feel. Rather than focus on completely cutting processed foods out of your diet, instead focus on adding more whole foods into your daily eating routine. Little by little, the energy boosting whole foods will eventually start replacing the processed meals and you’ll start to feel less fatigued and more energized.

3.) Drink more H2O: It’s amazing that the human body is over 60 percent water yet we drink so little of it. In fact, 75 percent of Americans aren’t getting enough water and suffer from chronic dehydration according to a survey from the Nutrition Information Center. Dehydration alone can cause fatigue, foggy memory and slowed metabolism in addition to causing headaches, muscle cramps and irritability. When we drink ample water and eat foods high in water content, we more easily regulate our body temperature and flush out waste products that slow us down. Not sure how much water you should be drinking a day? The Institute of Medicine recommends that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about nine cups (2.2 liters) of total beverages a day. But rather than try and drink too much water at a time and start feeling like a fish, just work on cutting out dehydrating beverages like soda and adding in more water. You’ll be feeling hydrated and energized again in no time!

There are numerous reasons for feeling continually tired and fatigued. That’s why it’s necessary to address the issue from a holistic perspective and understand the nutritional impact that can be made on exhaustion. It’s important to remember that there is no one nutrient that will make us healthy. It’s really the overall dietary pattern that can improve our health. Working with nutritionist can provide expert advice and support to help you make safe and effective changes to your diet and lifestyle in order to combat tiredness. If you’d like to get an assessment of your needs and explore the causes of tiredness in your life that may benefit from nutritional support then contact me today. As a Registered Dietician and Nutritionist in Surprise, I can assist with creating a tailored eating plan outlining all the energy boosting foods you need to include in your diet to make a healthy lifestyle change and start feeling energized again. Let’s work together to help you start vibrantly living your life again!

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