Tired all the time? 7 things that might be contributing to your fatigue and what to do about them.
Do you find that you drag yourself through the day? Do you sleep 7+ hours and still wake up tired and groggy? Do you find yourself more tired even after drinking 2 cups of coffee? Do you have troubling concentrating or focusing at work because you are exhausted?
You might not be all that surprised to find that most adults struggle with fatigue and brain fag. Chronic fatigue and the accompanying concentration issues affects daily life in significant ways: from low productivity at work, to increased irritability, to poor stress management and even poor lifestyle choices. The impact of fatigue is far reaching and can sometimes seem never-ending. However, if you are able to correctly identify what is contributing to or at the heart of your fatigue issues, this can go a long way in helping you take beginning steps towards increased energy, improved mood and a better quality of life!
Today I’d like to share with you 7 things that might be contributing to your fatigue (and 7 ways to combat your fatigue):
- Inadequate water intake.
- Why? Your body is 60% water. Your brain requires water to function at maximum capacity. Even mild dehydration can contribute to fatigue and poor concentration.
- To combat: Drink more water! It’s that simple. Aim for 8 – 8oz glasses of water a day (in addition drink extra glasses to replace any fluids you may have lost through exercise or alcohol or coffee intake). Better yet, avoid coffee & alcohol altogether!
- Unmanaged stress and/or anxiety.
- Why? We all know that when we are under too much stress it can contribute to fatigue.
- To combat: Try incorporating some stress reducing activities, like exercise, deep breathing, epsom salt baths, journaling your emotions or yoga to your every day routine.
- High sugar intake/poor diet.
- Why? When you eat a lot of sugar-rich foods you put stress on your body. Your blood sugar levels increase which may initially give you a burst of energy…but as your blood sugar levels come down you experience a crash or low energy state.
- To combat: Eat a balanced, whole food diet that is high in fiber and fruits & vegetables. Stay away from sugary foods, refined sugars, and processed foods. If eating foods high in carbohydrates be sure that they are are either whole grains and/or paired with protein to balance your blood sugar
- Poor quality sleep.
- Why? Logically, poor quality sleep contributes to lost hours of sleep which can add up over time. Other issues that can contribute to poor quality sleep may include medical concerns such as apnea, hormonal imbalances, anxiety, heart issues and depression. If you are concerned that a medical issues might be at the root of your sleep concerns visit a qualified health care professional.
- To combat: Practice going to bed around 10PM every night. Practice good sleep hygiene including avoiding eating directly before bed, keeping your room cool and dark and avoid watching tv or looking at bright screens 2-3 hours before going to sleep.
- Poor digestive health.
- Why? Your body is a complex organism. Did you know that the health of your gut affects your brain and its ability to think and reason? One of the main culprits contributing to fatigue and brain fag is candida. Candida is a yeast that feeds off of sugars you eat.
- To combat: A clean up or detoxification of your digestive system and liver can really be a game-changer. One cleanse I would highly recommend is doTERRA’s cleanse and restore program. It not only kills the bad gut bacteria and candida, detoxes your liver and other organs at the same time, but replenishes your gut with healthy bacteria.
- Lack of exercise.
- Why? Exercise actually helps reduce your fatigue by increasing levels of those “feel good” brain chemicals. It also increases the number of mitochondria in your cells (the energy plants of your body) which in turns increases your body’s ability to energize itself and function at its maximum. Your body was created to move and be active to be healthy…so it makes sense that a lack of exercise will only decrease your energy, flexibility, and concentration.
- To combat: Get moving! Try getting your heart rate increased for a minimum of 20 minutes each day.
- Low self-esteem or negative self-talk.
- Why? This might seem silly to you, but research has shown that those who think positively about themselves have increased energy and
- To combat: Affirm yourself. Tell yourself every day (in the mirror!) the things you like about yourself or are good at. Practicing grounding exercises (link here). If you have formed an unhealthy habit of negative self-talk visiting a counselor or psychotherapist to reestablish healthy patterns might be needed.
Figuring out what is contributing to your fatigue can be difficult but it is doable! The help of a qualified health professional can really help you get to the root of your fatigue and give you the tools you need to improve your energy and mood!
Book a free 15 minute consultation today to find out how!