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Tired of Being Tired?

Here is some insight into why your energy levels may be so low...

By Christina Gopal

It’s a common problem for many: feeling tired, lethargic, sluggish, and unmotivated to exercise or even put in the effort to choose healthier foods. This is commonly seen especially in the colder darker seasons, and even more commonly in women. Although weather, hormone levels, and body fluctuations can have an effect on mood...we may have more control than we think over our energy levels.

If you find yourself feeling these symptoms, there may be a few things that are affecting it. Often overlooked, your nutritional diet can have a lot to do with it.

Check your diet:

1. Do you get a wide range of nutrients in the diet (various essential vitamins and minerals)?

Why this is important: By increasing the variety of foods you eat, you are more likely to obtain a variety and thus be less likely to be deficient in one specific nutrient. A very common symptom from many essential vitamins is fatigue (especially the B vitamins).

2. What are your portions like at meals?

Why this is important: Eating too large a portion can “back-log” the digestive system and cause the metabolic rate to slow down. Since metabolism produces energy from the food we eat, this will directly affect our energy levels.

3. Are you getting enough fresh fruits and vegetables?

Why this is important: Fresh fruits and vegetables not only provide fibre and essential nutrients, but are packed with antioxidants and phytochemicals. These compounds have been linked with various health benefits and are known to protect the body’s cells and vessels. This protection helps not only fight diseases, but also builds the immune system to feel more revitalized and fresh and help ward off viruses. Fruits and vegetables also are great as part of a cleanse to rid toxins from the body (which are known to contribute to feeling lethargic and sluggish).

4. How much processed food do you eat in a day?

Why this is important: Many highly processed foods contain added calories, hidden fat, as well as chemicals such as additives and preservatives. These items can begin to wear on your body as it replaces nourishment from “real” foods.

5. When do you eat your meals?

Why this is important: Timing of when you eat can actually play a big role in your energy expenditure and usage for the day. For example, eating breakfast too late can cause your body to enter “storage” mode, thus storing the food you do eat vs. using it for energy right away. Also, eating dinner too late can cause you to feel sluggish as, your body will not be able to digest properly.

6. Do you skip meals?

Why this is important: Skipping meals sends the message that you will not feed your body in time and provide it energy when it needs, so it will begin to store food when you do eat it to conserve energy. Basically your body begins to think you will not feed it for some time, and will use the food you do eat as storage in case you skip another meal. This can cause you to feel very lethargic as your body is not using its energy but rather saving it. Think of it as fueling your system, without enough fuel, your body will lose power. It is important to eat in 3-4 hour intervals (if it’s not time for a meal, and you can feel yourself getting hungry, have a small snack such as fruit).

7. How much water do you drink?

Why this is important: Water is the drink of life. It has so many benefits, which include hydrating your cells, organs and vessels. It also helps to cleanse your system, which helps rid toxins from your body. Clearing toxins has been proven to help increase energy levels.

8. Do you depend on caffeine?

Why this is important: Often dependency on high amounts of caffeine (more than 3 cups a day) can make your body feel like it needs it to function or run. So when you do not have it, your body tends not to “wake up”, because it’s looking for that surge from the caffeine. The important thing to do is to rid your body’s craving for caffeine, drink less caffeine and decrease your dependence on it.

9. Aside from nutrition, do you take care of yourself with enough sleep and exercise?

Why this is important: An overall healthy lifestyle is important. Eating right, but also getting your body moving and of course providing it with enough rest. There are simple ways of looking at incorporating all three elements into your lifestyle. Planning, choosing and making time for your health are the 3 main components necessary for these changes.

So take a look at your diet, do any of the above apply? If so, how can you change your diet to have more energy?

You’ll be surprised to learn how little changes can have such a big impact...just remember your health comes first so take care of that body!

To Your Health!