With work commitments, childcare, and household chores to cope with, it is not unusual for one to feel tired. But some people feel tired all the time (TATT), even after getting plenty of sleep. Such people may not be able to jump out of bed in the morning feeling invigorated but will rather crawl out from under the covers, not ready to start the new day. Throughout the day, they may find it hard even to concentrate, perform daily activities, or be motivated. Most of the time, it is easy to blame the lives we lead. And much of the time, we’re right. Although your busy lifestyle may be part of the reason you feel constantly tired, a number of factors working in combination, such as medical conditions, poor dietary choices, and psychological/emotional problems are also contributory:
Medical conditions – Unrelenting tiredness may be a sign of a medical condition or underlying illness, such as- acute liver failure, anaemia, cancer, chronic kidney disease, heart disease, overactive or under-active thyroid, overweight or underweight, sleep apnea, diabetes. Heavy periods, a change in bowel habits, hair loss, and extreme thirst are all symptoms that may accompany constant tiredness. Medications – such as antihistamines; cough/cold medicines; pain, heart, blood pressure medications; and some antidepressants.
Poor dietary lifestyle and habits – especially the combination of a high-fat and highly refined carbohydrate diets that are nutritionally poor, which do not provide the body with enough fuel or nutrients to function at its best. With a lack of vitamins and mineral deficiencies, especially the B-group vitamins and iron, one may constantly remain tired. Quick-fix foods, such as chocolate bars and caffeinated drinks, only offer a temporary energy boost that quickly wears off and even worsens tiredness. Alcohol, drugs, tobacco, stress, and incorrect eating habits are all energy robbers.
Psychological/emotional conditions- Anxiety, irritability, depression, grief, dejection, hopelessness, emotional stress, and even boredom can have an effect on your energy levels.
If you feel tired all the time, don’t take it for granted, especially if it’s been going on for several months. Though your tiredness is not a disorder in itself, it is one of the earliest symptoms of many health problems listed above and more others. It will help if you could take a quick inventory of the things that might be responsible for your tiredness and also work out how the tiredness started in the first place.
If you have been able to rule off every medical condition with your physician, the following remedies and lifestyle changes may help beat your constant tiredness:
Citruses- from lemon to orange juice and everything in between, It’s no secret that citrus fruits make a refreshing drink that’s rich in vitamin C. But they have the potential for more: prevention of cancer, cardiovascular disease, premature aging, bowel conditions, eye problems, infectious diseases, and chronic fatigue syndrome. If you suffer from constant tiredness, start off your day with a glass of lemon water. The smell of a freshly sliced lemon alone will perk you up instantly, and the hydration will help activate your body’s flow of fluids. Isn’t it so amazing how a therapy as simple as this greatly revitalizes a tired body? If you find yourself dragging in the middle of the day, treat yourself to another glass. I find it wondrous in regards to keeping up on energy. You may add honey, if desired.
Oats: Whatever may be the cause of your tiredness, oat is a great energy booster that can get you back on your feet. Do you know what I do? I simply add a tablespoon or two of my oat flour to a cup of freshly boiled water and allow to sit for 15 minutes. I stir vigorously until the oats break down into a creamy liquid. I do not bother to strain the milk, but you may, if you prefer yours smooth. I also do not add any sweetener, I love mine plain. However, cinnamon powder, honey, or maple syrup are good options you could try. This is quite a simple and quick homemade recipe, but you can, of course, purchase oat milk from stores. Apart from boosting your energy level, this recipe may also help to regulate your cardiovascular system and ease heart palpitations. It may ease the stress of insomnia by guaranteeing a good night’s sleep. Enjoy!
Ginseng: Increases the body’s ability to cope with stress, reduces fatigue, and naturally gives you that vitality needed! Have a bit of ginseng daily.
Place 1 tablespoon of dried ginseng in a teacup. Cover with boiling water and steep, covered, for 10 minutes. Stir in honey and/or lemon. This tastes so good that you may not miss your regular morning coffee!
Beetroot: Nitrates found in this herb help dilate blood vessels, getting more oxygen into your muscles. This could improve your stamina and rev up the energy level needed for you to achieve your daily chores. Drink a glass of beetroot juice 2X daily.
Spinach: Rich in iron and folate, it can help boost red blood cell count, therefore providing you with more energy and fighting anemia. It is also full of magnesium-1 cup of spinach contains about 39 per cent of the recommended daily intake for magnesium. Enjoy at least 1 cup of spinach daily – juiced, raw in salads, or cooked.
Common purslane (Portulaca oleracea; papasan-Yoruba, nti odu-Igbo): this herb, rich in magnesium, will help boost energy and stamina. Everything from muscle and nerve function, protein synthesis, and energy production requires magnesium. If you want to get more magnesium, consume purslane with spinach, lettuce, and nettle.
Nettles: Make a tea with nettle leaf, which is rich in iron, as well as vitamin C, and add some dandelion to boost the iron content. Also, add honey, if desired.
Make your own energy drink: You don’t have to rely on the canned “energy drinks”, which may have little or nothing to offer. Don’t you think it will be better to make your own instead? They’re delicious, satisfying, good for you, and will give you the wonderful, long-lasting energy you’re looking for.
Ingredients: lemon, red grape, oranges, sea salt, water, coconut water, apple or English pear, and honey.
Wash the fruits thoroughly and juice. Add sterile water (1 cup), coconut water (3 cups), a pinch of the sea salt, and honey, if desired. Make sure everything is well combined together and the mixture is smooth. Now, enjoy this good source of electrolytes that is tasty and energizing!
Change your lifestyle: do some exercise at least three times a week and follow a healthy diet that is low in fat and high in fibre. This should include plenty of fresh fruit, vegetables, and complex carbohydrates such as whole grain bread, whole meal dishes, and brown rice. Take a vitamin and mineral supplement to guard against deficiencies in your diet, drink more fluids, cut back on caffeine and alcohol and make sure you get enough sleep. In fact, give yourself a break!