Alexandra Marie MSc | Berkshire and Worldwide Personalised Nutrition & Functional Medicine

Do you often find yourself asking, "Why am I so tired all the time?" It's a question that plagues many of us in today's hectic world. Fatigue can seem like a constant companion no matter how much sleep you get, casting a shadow over your daily life. But fear not; there are answers, and more importantly, there are solutions. In this exploration, we'll dive into the reasons behind persistent fatigue and discover actionable steps to regain your energy and va-va-voom!

The Modern Lifestyle Factor

Our modern lives are busier than ever before. From demanding jobs to family responsibilities, we're constantly on the move and its increasingly hard to truly switch-off with social media and smartphones. This relentless pace can take a toll on our energy levels. Here's how:

Stress: The stress of juggling multiple tasks and responsibilities can be exhausting. Chronic stress can lead to burnout and drain your energy. '“Burnout” can mean actual physiological changes in your body, including a dysregulation of adrenal hormones such as cortisol. This can leave you feel tired but wired at night, but struggling to get out of bed in the morning.
Sleep Disruptions: Late nights working or scrolling through social media can disrupt your sleep patterns, leaving you feeling tired during the day. A lack of sleep impacts hormones that regulate your hunger cues, which can set you off seeking high sugar foods. Consequently meaning you’re on the blood sugar rollercoaster AND tired, double whammy blow to your energy.

2. The SLEEP CONNECTION

Speaking of sleep, it's the cornerstone of our energy levels. Poor sleep quality or insufficient sleep can leave you feeling perpetually tired. Consider these factors:

Sleep Quantity: Adults typically need 7-9 hours of quality sleep per night. Falling short of this can lead to fatigue.
Sleep Disorders: Conditions like sleep apnea or insomnia can disrupt your sleep cycles, leaving you tired even after a full night's rest.

3. Diet and NutritioN

What you eat plays a significant role in your energy levels. A unbalanced diet can leave you feeling sluggish and lethargic. Here's how:

Sugar and Refined Carbs: Consuming too much sugar and processed carbohydrates, or even “naked carbs” e.g. not having enough healthy fats and protein alongside carbohydrates, can cause energy spikes and crashes, leaving you fatigued.
Dehydration: Even mild dehydration can make you feel tired. Drinking enough water is crucial for maintaining energy levels.
Micronutrients: Energy is not only made from the macronutrients of the foods we eat, but also requires nutrients such as minerals and vitamins to work as co-factors in the reactions that produce the energy. Deficiencies or suboptimal levels of key nutrients can leave us feeling depleted - because we literally are.

4. Lack of Physical Activity (or too much)

Ironically, not expending energy through physical activity can leave you feeling tired. Regular exercise and movement can boost your energy levels by improving circulation and releasing endorphins. However, excessive exercise without adequate recovery, nutrient replenishment, or simply at the wrong times can also leave you feeling chronically tired.

5. Medical Conditions:

Sometimes, underlying medical conditions can contribute to persistent fatigue. These may include:

Anaemia: A deficiency in red blood cells can lead to fatigue due to insufficient oxygen delivery to tissues. There are various types and causes of anaemia so it’s crucial to work out the root cause.
Thyroid issues: thyroid issues can cause sluggishness and fatigue. Even if you’ve been told your levels are “normal”, it’s important to know they might not be optimal and you could be experiencing subclinical thyroid problems which need to be addressed before they reach a hyper- or hypothyroidism diagnosis.
Chronic Fatigue Syndrome (CFS): This condition is characterised by unexplained, persistent fatigue. Again, it’s so important to get to the bottom of this and understand potential drivers. This can vary hugely, from underlying infections, mould toxicity, hormonal and immune imbalances.

6. Mental Health Matters:

Mental health plays a significant role in your energy levels. Conditions like depression and anxiety can sap your energy. Seeking professional help and support can make a world of difference, as can the connection between food and mood (such as supporting gut health and inflammation).

7. Lack of Work-Life Balance:

Overworking and neglecting self-care can lead to chronic fatigue. Finding a healthy work-life balance is non-negotiable for sustained energy.

What can you do to reclaim your energy?

Now that we've unraveled the mysteries behind chronic tiredness, it's time to take action. Here are some foundational steps to regain that spark:

Prioritise Sleep: Ensure you get enough quality sleep each night. Create a relaxing bedtime routine, and limit screen time before bed.
Eat a Balanced Diet: Fuel your body with nutritious foods. Incorporate plenty of fruits, vegetables, lean proteins, and whole grains into your meals. Limit ultra-processed foods and adrenal stimulants such as caffeine.
Stay Hydrated: Drink enough water throughout the day to prevent dehydration. Don’t wait until you’re thirsty, keep topped up throughout the day and consider your mineral balance as well as hydration.
Move Your Body Regularly: Incorporate physical activity into your daily routine. Even a short walk can boost your energy. Don’t over-do it though and watch out for the impact very intense exercise can have on our adrenal health when we’re not looking after the other foundations.
Manage Stress: Practice stress management techniques like meditation, yoga, or deep breathing exercises. If none of these take your fancy, just do something that brings you joy (that doesn’t involve late night bars and cocktails, sorry).
Seek Medical Advice: If no matter how much sleep you get, you still feel tired. You should always discuss this with your GP. They can run some tests and rule out any underlying medical condition. However, if your results come back “normal” and you’re still feeling tired - this article is for you. If you feel like you are implementing all the right steps and the GP has ruled out any issues, perhaps look to work with a functional medicine practitioner to really get to the root cause of this for you. I delve into potential underlying infections, gut health, optimal levels of blood markers - often just taking some small personalised tweaks makes a world of difference to clients. Sometimes within a week!
Balance Work and Life: Having worked in the corporate world, I know this can be a really tricky one to address, but you will not feel better without setting boundaries to ensure you have time for relaxation and self-care.
Prioritise Mental Health: Don't hesitate to seek support, if you're struggling with mental health issues.

Remember, you don't have to live with constant fatigue. By identifying the root causes and taking proactive steps, you can regain your energy and embrace all those exciting things life has to offer. Start today, and you'll soon discover the boundless energy that's been waiting within you all along. We deserve to have the energy we need to get the most out of this life!