Tired of Being Tired? BY DR. BRIANA BOTSFORD
Do you wake up in the morning exhausted? Even if you sleep a solid nine hours, are you still tired? Maybe you feel ok when you wake up, but your energy crashes at 3 p.m.? If you get home and you’re so pooped you can’t imagine getting off the couch to make supper, you’re not alone. The change in seasons, your thyroid hormones, blood sugar and stress levels can all play a role in influencing your energy levels throughout the day. With the days getting shorter and the decrease of sunlight, it’s extremely common to have low energy. Some people struggle to get out of bed in the morning when it’s still dark out, while others have a harder time getting to the gym after work because it feels like the middle of the night when they leave the office. In some cases, symptoms of low mood impact this type of fatigue with what is known as Seasonal Affective Disorder or SAD. Some people benefit from vitamin D supplementation during the winter months to boost their energy and mood. Light therapy can also be effective to reduce depression during the winter and increase energy. Check out Medicine Hat based litebook.com for light therapy appliances. Low thyroid function can lead to fatigue, weight gain and hair loss. This type of fatigue does not improve with rest or sleep. Most people with untreated low thyroid function (hypothyroidism) wake up feeling tired and don’t get much better throughout the day. If anyone in your family has a history of a thyroid concern, you should get tested with your doctor since genetics can play a role in thyroid disease. If you feel ok when you wake up, you get through your morning without to much trouble, but by 1 or 3 p.m. you need a nap, you might want to look
at your nutritional habits. Eating more protein and healthy fats in the morning and at lunch can help balance your blood sugars so that your energy levels don’t dive. For lunch, be sure to consume lots of vegetables for their high fibre content, and add half an avocado, a couple tablespoons of olive oil, or a sprinkle of nuts and seeds for fats. You should also be having a good amount of protein from something like cooked chicken breast, two hardboiled eggs or one cup of chickpeas. Consider having a mid-afternoon snack containing protein, fibre and fat to prevent the mid-afternoon slump and avoid reaching for a cup of coffee. I recommend a protein powder, apple and almond butter or a homemade protein muffin to keep energy levels steady throughout the afternoon. While you’re adding healthy fats, protein and fibre to your mid-afternoon routine, be sure to watch your coffee consumption. Avoid drinking coffee after noon if at all possible. Coffee (or any form of caffeine) can lead to a surge of energy, followed by a crash. This can impact your body’s stress response. If your family life, work, or life in general is particularly stressful, your stress (adrenal) response could be impacting your energy levels. If you’re feeling tired all day, having difficulty concentrating or performing at work but you can’t wind down or fall asleep at night you’re probably suffering from an issue with your adrenal response. You can’t always change the amount of stress in your life so managing the effect of stress on your body through yoga, meditation, specific supplements and/or herbs can help you feel energized and get the sleep you need to rest and repair.
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In order for you to have more energy, it’s important to figure out why you’re so tired. Once you know what’s causing your fatigue, you can take steps to feel better. Start with watching your nutrition to manage your blood sugar then consider additional thyroid, adrenal or vitamin D testing to determine your next steps. YEGFITNESS
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