Feeling Tired All the Time? Try These 6 Simple Remedies to Combat Chronic Fatigue

It's 6am.

Your alarm is blaring, waking up the neighbors, but you just can't pull yourself out of bed.

You've told yourself and others, "I'm just not a morning person", but what if you could be.

Feeling tired and groggy in the morning is normal until it isn't.

When should you worry?

...when you're snoozing that alarm or sleeping through it every morning.

...when you're more than just groggy but fatigued, mentally and physically.

...when you're dragging through the day, every day.

...when you're chugging caffeine just to make it through the day.

If this sounds like you, you may be dealing with chronic fatigue.

WHY DO I ALWAYS FEEL TIRED?

• Poor Quality Sleep
• Not Enough Sleep
• Sedentary Lifestyle
• Chronic Fatigue
• Underlying Medical Conditions

Fatigue can be caused by poor lifestyle choices or be a sign of an underlying medical condition.

If your fatigue is accompanied by other symptoms such as pain and nausea, seek medical attention.

If you’re tired for no reason, it’s time to make adjustments to your lifestyle.

We’ll give you 6 simple remedies you can implement in your daily life to get you feeling like yourself again.

1. MAKE WORKING OUT A PRIORITY

Exercise is important for your physical and mental health.

Working out imposes physical stress on the body, boosting cell function. Optimal cell function increases the body’s energy levels, reducing fatigue.

Being physically inactive for an extended period of time causes your muscles to weaken and lose mass. A reduction in muscle weight creates room for fat build-up leading to weight gain. Over time, muscle function is impaired, making you feel exhausted all the time.

Moderate exercise and creatine supplementation help relieve chronic fatigue syndrome. Chronic fatigue syndrome is a condition characterized by prolonged fatigue for over 6 months and other symptoms such as joint and muscle pain. 

Creatine works by boosting your ATP reserves, giving you more energy to carry through your workout and after.

Combining workout and supplementation is a surefire way to boost energy levels and combat fatigue and improve your mental health.

EXERCISE BOOSTS MOOD AND MENTAL HEALTH

Mental health issues like depression and bipolar disorder affect your performance in normal activities and your ability to fall asleep. Depression affects your brain function and causes fatigue by altering your sleep pattern and suppressing the secretion of feel-good hormones such as:

• Endorphins
• Dopamine
• Norepinephrine
• Serotonin

Low levels in these hormones affect your mood and energy production. Exercise is used to treat depression and anxiety disorders. Working out stimulates the nervous system, boosting secretion endorphins which elevate your mood and increases energy.

Peer-reviewed studies examining the efficacy of exercise in reducing symptoms of depression have shown a positive correlation. Psychiatrists and psychologists recognize exercise as a viable treatment for depression and anxiety. 

2. MODERATE CAFFEINE INTAKE

That first sip of coffee always does the trick. It's an instant mood booster that put you in the mindset of, "LFG!"

But if you're intaking too much caffeine in a short amount of time, you may crash and feel tired in just a few hours.

Caffeine is metabolized and sent to the brain to induce feelings of alertness. It works by counteracting the effects of serotonin, which is the hormone that induces sleep and feelings of tiredness.

Caffeine is great for a quick jolt to start your day, but it's not an ideal fix for extreme fatigue.

While caffeine has many health benefits, the emphasis is to moderate your caffeine intake.

Why? It’s all about adenosine.

Adenosine is an important sleep hormone. Coffee binds to adenosine receptors, increasing wake hours. Taking coffee late in the day interferes with your sleep pattern which may cause you to feel tired the next day. A small adjustment to help you feel better in no time.

Did you know that excessive caffeine intake increases the risk factors for osteoarthritis and obesity? Use caffeine for its benefits and in moderation.

3. PRACTICE GOOD SLEEP HYGIENE

Sleep hygiene...heard of it?

It's a behavioral and environmental practice that was developed in the late 1970's to help people with mild to moderate insomnia.

Think of it as habits that help you fall asleep and stay asleep.

Why do we need sleep?

It’s simple, to help our mind and body recharge so we can feel refreshed when we wake up. Of course, it's normal to wake up a little groggy, but if you're overly tired and struggle to get out of bed each morning, it may be time to reevaluate the amount and quality of sleep you're either getting or not getting each night.

5 TIPS FOR BETTER SLEEP

EXERCISE

Make exercise a priority.

Engaging in daily physical activity can you help you fall asleep easier at night.

CONSISTENCY

Sleep consistency is important for individuals who are tired all the time.

Go to bed at the same time each night. Wake up at the same time every morning.

Create consistent sleep patterns that your body will acclimate to for a good night's sleep.

CREATE A RELAXING ENVIRONMENT

Create a quiet, dark, and relaxing environment to help you fall asleep.

Turn off electronic devices and refrain from using your phone or computer at least one hour before bedtime.

If you're working the graveyard shift and sleeping during the day, it may be a good idea to purchase black-out curtains to help mimic a nighttime setting.

FAST

Avoid large meals, caffeine, alcohol, and midnight snacks before bed.

If your day runs long and you get home late, opt for a smaller portioned dinner or healthy snack before bed.

USE ZINC TO IMPROVE SLEEP

Adding Zinc to your nighttime routine can improve your quality of sleep.

Zinc has been studied to help regulate sleep by increasing the amount and quality of sleep you get each night.

The National Sleep Foundation recommends 7-9 continuous hours for adults as enough sleep.

If you're still tired even after getting sufficient sleep, there may be an underlying issue causing your tiredness and fatigue.

The most common condition that affects sleep quality is sleep apnea.

Sleep apnea is a sleep disorder characterized by multiple involuntary breathing pauses during sleep. The pauses are a result of blockage of the airway. Continuous positive airway pressure causes throat muscles to collapse and temporarily stops breathing. 

If you’re experiencing symptoms related to sleep apnea, see a medical professional.

4. EAT A BALANCED DIET

If you're tired all the time, you need to observe what you eat. Your body needs a balance of nutrients to keep you healthy and provide energy throughout the day. Deficiency or excess intake of any nutrient increases diseases that affect your general health.

Carbohydrates are easy for the body to break down to produce energy in the form of glucose. Red blood cells absorb glucose and supply it to the rest of your body, keeping you active. Fatigue is caused by low levels of blood sugar which translates to low energy levels.

If you lead a physically active life, you need more carbs in your diet for energy. Balance is the key because very high blood sugar can cause health problems such as diabetes.

Proteins are the building blocks for muscles and tissues. High protein intake helps you lose weight as building muscle replaces your body’s fat content.

Vegetables and fruits are important for vitamins and fiber which help in boosting metabolism. Low metabolism decreases energy levels, making you feel tired.

Fats are good for your health, but excessive intake increases blood cholesterol and the risk of heart disease. Cholesterol deposits on the arterial walls, causing blockage and high blood pressure.

Talk to your doctor if your fatigue is accompanied by chest pain. It could be a warning sign of underlying heart disease. Blood tests and examination of your personal data will help determine your diagnosis and get an early intervention before the disease progresses. 

5. STOP OVER-EATING

Portion, portion, portion...control.

Easy to say, harder to implement for a lot of people.

When you overeat, your stomach stretches to its full capacity, causing it to push against other organs. The end results look like:

• Bloating
• Gas
• Discomfort

...all of which lead to fatigue.

Whenever your body detects pain or discomfort, it responds by inducing fatigue in an attempt to heal itself. Overeating slows metabolism as your body takes longer to digest the food. Instead of being nourished and energized, you feel tired.

Eating smaller meals helps shorten the digestion period and boost metabolism. As a result, you’ll have enough energy to carry you through several hours, until your next meal.

Overeating can be caused by medical conditions that affect the thyroid gland. Thyroid disease affects thyroid hormone production. Thyroid hormones control metabolism. Overproduction or underproduction has a negative impact on your organs, causing fatigue.

A simple blood test is sufficient to determine the underlying health issue affecting your eating habits and causing exhaustion.

6. USE NATURAL SUPPLEMENTS TO FILL YOUR DIET GAPS

While food provides a majority of the nutrients the body needs for sustenance, sometimes it’s not enough.

Vitamin deficiencies increase toxin build-up in the body, causing you to feel tired.

Taking supplements, with essential vitamins and minerals, helps to detoxify the body and improve oxygen utilization. Your cells need enough oxygen supply to function and provide your body energy.

Supplements can also fill the nutrient gaps in your diet to keep you feeling your best and performing at optimal levels.

Be sure to supplement your diet with essential vitamins and minerals that your body cannot produce.