Health & Wellbeing

CONSTANTLY TIRED?

Tiredness and fatigue are fairly common nowadays. As we adopt a faster pace of life, we forget, or simply have no time to pause, rest and reflect. Constantly stretching ourselves to the limits can leave us fatigued, both mentally and physically.

Here are some of the factors that can cause fatigue.

Medical causes There is a vast number of medical conditions that can deplete energy, including anaemia, chronic fatigue syndrome/ME, diabetes, underactive thyroid (hypothyroidism) and coeliac disease. Fatigue can also be present when you experience extreme thirst, a change in bowel habits or weight-loss.

Lifestyle causes The way we live our lives is constantly changing as we adapt to the demands of the contemporary world. As a result, we can exacerbate or contribute to fatigue by: • Drinking too much caffeine (coffee, energy drinks etc) and alcohol • Working long hours/night shifts, or long commutes • Not exercising enough • Not sleeping well or long enough • Eating an unhealthy diet which can lead to nutritional deficiencies • Having little time to relax and recover • Experiencing chronic stress

Psychological causes Depression and anxiety are often linked to tiredness. People who suffer with mental health problems may have trouble falling asleep and sleeping through the night, which may lead to exhaustion. Not eating enough can also add to the problem as can doing no physical activity.

Nutrition and tiredness Not eating the right type of food or getting the right nutrients can also cause you to feel tired. A nutritious diet can address underlying nutrient deficiencies and allow the body to restore health, but it’s important to remember that there isn’t a magic bullet nor one nutrient that will make us healthy. It’s all about balancing your meals so that you’re providing your body with everything it needs to function at its best.

A 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. But here are a few things you can start applying today: • Avoid refined carbohydrates such as sweets, cakes, chocolates, sodas. Apart from calories, they provide you with little or no nutritional value. Refined carbohydrates disrupt your blood glucose levels, leaving you hungry, tired and irritable. Instead, opt for complex carbohydrates with high fibre content such as beans, lentils, whole grains, vegetables and fruit. • Caffeine is a stimulant so it can “give” you energy, but too much caffeine, especially on an empty stomach, can leave you tired, and it can also affect your sleep. • Dehydration is one of the main causes of tiredness, so have at least 6-8 glasses of water a day.

Any medical conditions should be managed by your doctor, but it’s important to look at fatigue from a holistic perspective and address anything that can be lacking in terms of movement, sleep, relaxation, and of course, food. www.annapinnock.co.uk