Tired all the time…

Health and nutrition

It seems that fatigue is the complaint that our GP’s hear the most. They even have an acronym for it: tatt – tired all the time. Fatigue can have many causes and I’ll mention three here: blood sugar imbalance, low iron and a lack of protein in the diet.

Blood sugar balance

The quickest thing to do when you are low in energy is to balance your bloodsugar. When it’s off you can get very tired and I talk about it with every client and in my online programme. What can you do?

  • Ditch the ‘white’ carbohydrates: sugar, flour, pasta, breakfast cereals etc. They spike your bloodsugar and then it drops again – and then you feel tired. Choose whole grains instead.
  • Eat proteins with your carbs. They slow down the sugar uptake. So if you eat oats for instance, you can add some nuts and seeds
  • Have some vinegar before you have your carbs – either in water or on a salad as a dressing. This lowers your glucose spike by 50%!

Eat more protein

Most of the people I see don’t eat enough protein. You need about 60 grams a day for your body to perform optimally. Protein also helps you to keep you blood sugar balanced. Are you a meat eater, then you can add meat, fish and eggs. Plant based sources of protein are:

  • Nuts, nut butters
  • Seeds, tahini
  • Beans and lentils
  • Whole grains, especially quinoa

Are you low in iron?

Iron-deficiency anemia is the most common type of anemia. Your body needs iron to make hemoglobin. Hemoglobin is the protein that carries oxigen to all your cells. When there isn’t enough iron in your blood, your cells aren’t getting enough oxigen! And you’ll feel tired to the bone…

Many women are deficient. Even if you haven’t been officially diagnosed with anemia, if your hemoglobin or your ferritin (that’s your stored iron) are on the lower side of the range it can still affect your energy.

Here are some foods to up your iron:

  • Meat and fish
  • Chickpeas, black beans, all kinds of beans, peas
  • Beetroot
  • Dark green leafy veg
  • Dark chocolate
  • Pumpkin seeds

Vitamin C and stomach acid

Iron is easiest to absorb from animal sources. If you get your iron from plants it’s important to eat them with some vitamin C for better absorption. That can be as easy as adding some lemon juice. And most iron rich plant foods already have vitamin C in them.

Another thing to consider is to make sure your stomach acid is acidic enough. You need that stomach acid to be able to absorb the iron.

How’s your energy?

Is your energy up and down? Are you tired when you wake up and do you need coffee to keep you going? Is your diet low on whole plant foods? Do you have problems with your digestion?

You do need all the nutrients to make energy. And you need a healthy gut so you can actually absorb those nutrients. Every disease starts in the gut. And if the gut is not functioning well, it affects your whole body. It’s really important to address it now and to find somebody who can support you to find out what’s happening for you. 

If you’d like to talk it through, don’t hesitate to send me a message or book a free 30-minute call here.

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