Tired of feeling tired. A Nutritionist’s guide to reclaiming your energy
Do you feel like no matter how much sleep you get, you’re still always tired? Do you wake up feeling exhausted before the day has even begun? Do you often feel mentally and physically drained?
You are not alone. Fatigue is something many of us struggle with, especially in today’s fast-paced world. As a Nutritionist, I often work with clients who are struggling with constant exhaustion, and the truth is, your diet plays a huge role in how energised you feel throughout the day.
However, it’s important to note there are many reasons that you can have relentless fatigue. For example, an underlying issue such as a thyroid disorder, hormonal imbalances, a virus, or an HPA axis imbalance. The feeling of tiredness can also be due to lifestyle causes such as alcohol consumption, lack of exercise, or workplace-related stress.
But this journal is talking about fatigue when busy modern life is just TOO much.
Here are a few ways to support fatigue with nutrition.
1. Start with a nutrient-dense breakfast
It’s easy to just grab a cup of coffee and rush out the door without fuelling your body. But starting your day with a balanced protein based breakfast can make all the difference to how you feel all day and the choices you make as the day unfolds. Aim for a combination of protein, healthy fats, and fibre-rich carbs to keep your blood sugar stable. Eating a balanced diet using The Balanced Plate Method when times are busy is very important. The body needs fuel. To make energy, the body also needs us to consume vitamins, minerals, and nutrients to make the energy production happen.
Example breakfasts: A smoothie with spinach, banana, protein powder, and almond butter, or scrambled eggs with avocado and spinach and a side of sourdough toast. These options provide a steady source of energy and can help prevent a mid-morning crash or the need for a nap at your desk at 3 pm.
2. Stay hydrated
Dehydration is one of the most common causes of fatigue. Even mild dehydration can make you feel sluggish, so make sure you’re drinking enough water throughout the day. The general recommendation is around 1.5-2 litres of water a day.
Try this: Start your day with a glass of water as soon as you wake up.
3. Nutrients needed for energy
The body needs certain co-factors for ATP-energy production. For example:
Magnesium eg. green leafy vegetables (spinach, kale), seeds, nuts.
B vitamins eg. avocado, meat, oily fish, yogurt, mushrooms, beans, brown rice, sunflower seeds.
Alpha-lipoic acid eg. spinach, broccoli, organ meats.
L-carnitine eg. meat, fish, dairy, asparagus.
Coenzyme Q10 eg. meat, fish, nuts.
Energy tip: Increase your magnesium intake by adding some leafy greens to your lunch or dinner, or snack on a handful of almonds during the afternoon slump.
4. Fuel with protein
Protein isn’t just for building muscle—it’s also crucial for sustaining energy throughout the day. When you eat protein, it helps keep your blood sugar levels stable and provides your body with a steady stream of energy. Aim for a protein source whilst following the balanced plate method at every meal.
Sources: Protein sources include lean meats (chicken, turkey), fish, tofu, beans, lentils, nuts cheese or Greek yogurt.
5. Limit processed foods
Highly processed foods, especially those high in refined sugars and unhealthy fats, can leave you feeling sluggish. These foods may give you a quick burst of energy, but can lead to a significant crash.
Instead, focus on whole, unprocessed foods like vegetables, fruits, whole grains, lean proteins, and healthy fats. Your body will thank you for it! I know that cooking from scratch is probably the last thing you feel like doing, but I promise your body will thank you for it. Nothing needs to be complicated. Here are a few easy energy-boosting meal ideas and plate combinations:
Salmon with a green mixed salad, avocado, pumpkin seeds, and sunflower seeds.
Salmon, broccoli, and sweet potato mash.
2 egg omelette with mushrooms, green peppers, parsley, red onion, and spinach.
Brown rice salad, spinach, avocado, broccoli, asparagus, and seeds.
Pesto chicken salad with tomatoes, mixed greens, chopped hazelnuts, quinoa, and yogurt dressing.
Homemade baked beans, topped with eggs if you wish.
Quinoa chili with avocado and coriander.
Black bean brownie which is a favourite of mine.
Eating a wholefood nutrient-dense diet can help to make sure you gain all the nutrients the body needs. Eating regular balanced meals with protein, fats, and complex carbohydrates. It is important not to skip meals.
Fatigue is something we all experience from time to time, however, it doesn’t have to be a constant battle. By making simple adjustments to your diet and lifestyle, you can boost your energy levels and start feeling more vibrant throughout your day. Try incorporating one or two of these tips and see how your body responds. Remember, small changes can add up to big results, and your energy levels are worth the investment.
If, however, the fatigue is ongoing, please always seek qualified support to get to the root cause and to rule out any underlying health issues.
Remember when you are tired take time to rest.
Sending love,
Katie xx
You may also like to read how to increase your energy.
DISCLAIMER: This journal is for information only and does not constitute or include any advice of any nature whatsoever. No reliance should be placed on the information or opinions in this journal. The reader should carry out their own research and consult with a suitably qualified medical practitioner.