5 reasons why you feel so tired

By Kate Save – Accredited Practicing Dietitian, Exercise Physiologist and Diabetes Educator.

As a Practicing Dietician, I regularly see clients who lack energy. From not having the drive to play with the kids through to
feeling fatigued at the gym, low energy can have bigger consequences than just struggling to make it through the day.
Here are five possible reasons for your endless tiredness and the simple things you can do to improve them:

• 1. You are what you eat

We all know what we should be eating, but it’s easy to make bad choices when we’re busy. When food shopping, a good guide is to stick to the outside of the store and only head into the isles for essential canned or cooking items.

Plant-based is perfect – Foods such as low starch vegetables and salads are nutrient-dense and an excellent choice as they are low calorie and high in dietary fibre for gut health.

Protein portion control is prime – Choose 100-150g of lean protein at each meal to meet your daily protein requirements for maintenance and repair. If you are highly active, you may have slightly higher requirements here.

Cut the fat – Good fats such as olive oil, nuts/seeds, avocado, and oily fish should be consumed in moderation to balance essential fatty acids. In addition, avoid trans fats and be mindful of your saturated fat consumption.

Carbs are key – Carbohydrates are essential for energy. For weight management, the CSIRO Low Carb Diet recommends 50-70g of carbohydrates per day. But all carbs aren’t created equal. Cut processed sugars from your diet and instead opt for naturally carbohydrate rich foods such as wholegrains, and

• 2. Could you have a Vitamin or Mineral Deficiency?

Even the best diets can still result in deficiencies. When it comes to low energy, the usual suspects are Iron, vitamin D or B12. A
routine blood test from your GP can help to detect deficiency and plan a program to get you back on track.
Alongside boosting your intake of foods rich in the nutrient you’re deficient in, it might also be necessary to take
supplements. In Australia, there is a strikingly high rate of Iron deficiency in females (38% of women aged 19-50)1, and
symptoms can go undetected for long periods as they are often just put down to busy lifestyles. If you find yourself feeling
lethargic and constantly tired, it could be low iron, so it’s best to head to your doctor for a check, as an iron supplement might
be required to restore your iron levels. To best absorb Iron, Vitamin C can assist. Look for a supplement that provides both, like
Ferrogen Iron + Vitamin C, as this contains both Ferrous Sulphate, a compound used to treat iron deficiency, and Vitamin C.

• 3. Rest up!

Many of us underestimate the value of sleep. But by creating a few good habits, such as earlier and consistent bedtimes, you
will find you wake up more rested the more you commit to the routine.

• 4. Don’t let your weight weigh you down.

As little as 5kg weight loss can take up to 20kg pressure off your knees, making exercise easier. Physical activity will not only
boost your energy but also your mood. As little as 30 minutes a day is all you need to feel the benefits.

• 5. Wind down for more get-up-and-go

Chronic stress can cause fatigue, so when our body is in a constant state of fight-or-flight it can leave us feeling exhausted.
Practice the art of saying “no” and setting some solid boundaries for the sake of prioritising your health. Enjoying more energy is simply about prioritising our health. We only have one life and one body in which to live, so we need to nurture our home to live our lives to the fullest.

References
1) Australian Health Survey: Usual Nutrient Intakes, 2011-12, http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20 Subject/4364.0.55.008~2011-12~Main%20Features~Iron~402 (accessed March, 2019); Ahmed, F et al. – Iron Status among Australian adults findings of a population-based study in Queensland, Australia, Asia Pac J Clin Nutr 2008;17 (1):4