Tired All the Time? Consider These Underlying Causes...

 
 

One of the most common symptoms I come across with clients is fatigue. No matter the severity, fatigue holds us back from showing up how we want to whether at work, at home or in life. The good news is that factors within your control like dietary and lifestyle changes can make all the difference. Today’s list is not all encompassing but will include the most common reasons I see in my practice when people are struggling with fatigue. 

1. Imbalanced meals, excess sugar or refined carbs

Our diet has a significant impact on our energy levels. It’s likely not a surprise that a poor diet that lacks whole foods and/or includes excess processed foods or refined sugars can contribute to feelings of fatigue, lethargy and brain fog. Most of the clients I see have decent diets already. They know the importance of whole foods and they shy away from processed foods when they can but they’re still experiencing fatigue. Why? They *think* they’re eating all the right things but come to realize their meals or dietary staples lack a balanced nutrient profile. When composing balanced meals and snacks, it’s important to consider your ratio of the three macronutrients - carbohydrates, fats and protein as well as other important factors like ingredients, added sugar and fiber. All of these factors dictate your blood sugar response, energy levels, hunger/satiety hormones, fat storage and metabolism.  I cover things like what are refined carbs, common places sugar hides and how to create balanced meals in detail in my upcoming course Nutritional Literacy. If this is an area you’d like to learn more about, check out the course here. 

2. Frequently skipping/delaying meals or not eating enough

This is a common one for those of you with demanding schedules, meetings stacked all day or juggling the FT job + FT parent life. Whenever I mention this, people always ask me about intermittent fasting. The term “intermittent fasting” is nuanced and the implications of practicing IF will depend on how often, how long, etc. so blanket statements about risks or benefits can be misleading. In general (and if we’re talking about fasting over 12-14 hours), I think it can be a useful tool and provide benefits but I don’t think it’s right for everyone. I typically advise against IF for women in child-bearing years, women with known hormonal imbalance, high stress levels or a disordered relationship with food. Men are typically much better candidates for IF but it always depends on the person. Regularly skipping or delaying meals or consuming inadequate calories may lead to low blood sugar, a slower metabolism and symptoms of fatigue. Eating dedicated, satisfying and balanced meals at regular intervals throughout the day is key for all-day energy!

3. Poor quality or inadequate sleep

This one may sound like a no-brainer but the implications of poor quality or inadequate sleep include more than just feeling tired the next day. Poor or inadequate sleep can impair glucose metabolism, up-regulate our appetite, negatively influence our food choices and even reduce physical activity/energy expenditure (since we’re less likely to move/exercise when we’re feeling tired). Most adults need 7 to 9 hours of sleep per night. You can increase the quality of your sleep by…

  • Avoid large or heavy meals close to bedtime

  • Exercise will improve your sleep, but avoid higher intensity workouts late in the day

  • Minimize/avoid alcohol, especially close to bedtime

  • Avoid screens at least an hour before bed

  • Implement a relaxing bedtime routine

  • Set your room temp to 68 degrees or less

  • Make sure your room is pitch black - no little lights here and there

  • Don’t sleep in heavy clothing

  • No caffeine after 2pm


4. Living in fight or flight/chronic stress 

Similar to sleep, chronic stress or living in “fight or flight”  has measurable implications on our physiology that can drive or exacerbate feelings of fatigue. The fight or flight response is an automatic physiological response initiated by our nervous system in response to a real or perceived threat. From an evolutionary perspective, this response is very useful and intended to increase chances of survival in a threatening environment. In today’s world, common stressors aren’t necessarily life threatening, but they’re still capable of triggering the same physiological response. Our “fight or flight” response increases cortisol, our stress hormone, slows down digestion, suppresses the immune system and increases blood glucose. This is great in acute, truly life threatening situations but chronic stress can contribute to poor health outcomes long term. If you struggle with chronic stress, it’s important you reduce your stressors when it’s within your control and/or prioritize managing your stress in a healthy way. 

5. Thyroid imbalance - get your labs checked!

Your thyroid is a small butterfly-shaped gland at the base of your neck. It plays a critical role in the endocrine system regulating things like your metabolism, body temperature, heart rate, digestion, mood and more. Sometimes, chronic fatigue can be a sign of a thyroid disorder. Whether you’re struggling with symptoms of chronic fatigue or not, it’s important to get your thyroid labs checked at least 1x a year. Be sure to request a comprehensive thyroid panel that includes:

  • TSH

  • Free T3

  • Free T4

  • Reverse T3

  • TPO antibodies

  • TG antibodies

There’s also some debate regarding ideal thyroid lab ranges so it’s important to find the right provider to help you find *your* ideal range if you think a thyroid imbalance may be at play. 


If you struggle with afternoon slumps, tiredness and/or lethargy, I highly recommend you check out my upcoming course, Nutritional Literacy. This 6 week virtual nutrition course covers important foundational topics to empower you to improve your energy levels, boost your metabolism and promote overall health and longevity. Read more about Nutritional Literacy here. If you’re looking to resolve any other symptoms or are interested in highly personalized support, 1:1 consulting might be for you! Read more about the 1:1 consulting experience here.


MEDICAL DISCLAIMER

All content on this page, website, and any affiliated resources is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of treatment from a doctor. All readers should consult their doctors or qualified health professionals before making any nutrition, supplement, medication, or other health changes and/or with specific health questions. NO information on this page or website should be used to diagnose, treat, prevent, or cure any disease or condition.

Health, Functional NutritionNatalie Betzer