Are you frequently tired?

Lack of energy is one of the most common symptoms I hear about from clients. I used to feel tired when I woke up, tired mid-morning, and tired mid-afternoon. I thought it was normal because I’d see my friends and co-workers in the same boat as me. We’d have coffee in the morning as a pick-me-up, and reach for candy or a soda in the afternoon to make it through the day. It would help us in the moment, giving us a caffeine or sugar rush, but not much longer after we’d drop again. Can you relate?

If you were less tired during the day, and had more energy, what would change in your life? Would you be in a better mood? Would you be able to accomplish more items on your “to do” list? Would you sleep better at night? Could you concentrate better? Would you make it to the gym more? For me, when I have less energy and feel tired, my diet suffers. I don’t feel like cooking up healthy foods, and instead go for pre-made freezer meals, or processed foods.

Renewing your energy naturally is definitely possible, it’s just a matter of getting to the bottom of what’s causing it.

Here are 5 possible culprits that are draining you of energy: 

Potential Culprit #1: Vitamin deficiency

Having low levels of certain vitamins and minerals (like iron, vitamin D, or vitamin B12) can have a negative affect on energy levels, and leave us feeling tired or weak. According to the Center for Disease Control and Prevention, over half of the general population is deficient in Vitamin D, regardless of age. Also, women of child-bearing age are at a statistically greater risk for iron deficiencies.

To determine if you fall in this category, talk to your doctor about doing a blood test to check for your vitamin/mineral levels. I get one done every year at my annual physical to make sure I’m on track, and can supplement where I am low. In the meantime, the best way to get your levels to where you want them to be is through eating a rainbow of fresh fruits and vegetables (organic if possible!), nuts and seeds, and lean meats/fish. Have you heard of nutritional yeast? It’s loaded with vitamin B and has a deliciously nutty/cheesy flavor.

Potential Culprit #2: Sugar

Breaking up with sugar is hard to do, but you might feel so much better once you do! Sugar actually depletes our B vitamin levels, and creates a blood sugar spike then crash. This leaves us feeling more tired than how tired we were feeling before. And please don’t turn to those artificial sweeteners instead (those are linked with a whole laundry list of other problems).

To help beat your sugar cravings that cause you to reach for the sweet stuff, fill up on foods that are naturally sweet. Foods like sweet fruits and vegetables (I love squashes and other root vegetables) do have natural sugars in them, but you’re also getting their fiber and proteins that help it release slower into your blood stream – avoiding a blood sugar spike and crash.

Potential Culprit #3: What you’re eating/drinking

While having some caffeine definitely gives a burst of energy, but having too much can actually have the opposite effect. Coffee is a diuretic, and a side effect of diuretics is tiredness/weakness and dehydration, which causes fatigue. As important as it is for everyone to make sure to drink enough water throughout (at least 8 cups), it is especially important to remember if you’re consuming caffeine as well.

A diet high in processed foods can not only aggravate food sensitivities, but those foods are also usually loaded with sugar and salt (which both cause fatigue). Food sensitivities and their side effects can also bring on tiredness and zap energy. The most common allergens to look out for in food/drinks are dairy and gluten. Test for food sensitivities by getting blood testing.

Potential Culprit #4: Lack of sleep

According to the CDC, people who don’t get enough sleep are more likely to suffer from diseases like hypertension, diabetes, depression, obesity, and cancer, as well as reduced life quality and productivity. Getting less sleep at night affects how awake you’ll feel throughout the day. 

How much sleep we need varies and generally changes as we age. The National Institutes of Health suggests that school-age children need at least 10 hours of sleep daily, teens need 9-10 hours, and adults need 7-8 hours. Turn off all electronics an hour before getting into bed, avoid caffeine a few hours before bedtime, drink a calming tea like chamomile, use an essential oil like lavender to calm the mind, or journal before bed. Turn off all electronics (TV, computer, iPad, etc) an hour before getting into bed. Turn off all electronics (TV, computer, iPad, etc) an hour before getting into bed.

Potential Culprit #5: Adrenal glands

Adrenal glands are responsible for regulating reactions to stress by secreting the fight-or-flight type of hormones. Every day a variety of stressors in our lives (job, family responsibilities, relationships, lack of sleep, financial concerns, dieting, etc) signal our adrenal glands to produce stress hormones such as cortisol and adrenaline. These hormones wake us up with a burst of energy in the morning, they keep us alert, awake, and focused throughout the day.

But when you’re feeling stressed all the time, those glands may become overworked and eventually become impaired in their ability to respond appropriately. This is called adrenal fatigue. This can cause all sorts of symptoms, including energy dips, then spikes at night that can interfere with restful sleep.

To give your adrenal glands a chance to recharge, try to reduce the stress in your life through meditation or journaling or even exercising. For beginner meditation, sit quietly and clear your mind for at least 5 minutes a day. Vitamins B5 and C have also been shown to support adrenal function.