I am sure many of you are familiar with the feelings of exhaustion and tiredness. There are many factors that can contribute to feeling tired. Below we explore just a few of these many factors.

Coffee

Caffeine is a natural chemical found in the leaves, seeds or fruits of some plants. It is found in tea, coffee, chocolate and caffeinated ‘energy’ drinks. Caffeine is a stimulant that affects your brain and nervous system giving a ‘buzz.’ Caffeine affects people differently; in small amounts it tends to make you feel more alert and energetic. But in excess it makes you restless, affects your concentration and makes it difficult to sleep.

Remember, caffeine does not cure your tiredness it just masks it. So once that buzz wears off you will be just as tired if not more so than before you had your coffee.

Reducing your caffeine intake is a good first step in your attempts to reduce your tiredness. The first few days may be tough if you suffer withdrawal symptoms (including irritability, headaches and drowsiness), but it will pay off in the end.

Lack of Iron

This can particularly be an issue for women who regularly have heavy periods.Our red blood cells require iron to transport oxygen to our body cells. If insufficient oxygen is delivered to the cells this can lead to fatigue, tiredness and decreased immune function.

The following foods should be eaten as part of a balanced diet to help prevent iron deficiency:

  • Red meat
  • Poultry, fish, eggs
  • Dried beans and lentils
  • Green leafy vegetables
  • Nuts and seeds
  • Wholegrain breads and cereals

Including a vitamin C rich food at the same meal can improve the absorption of iron from plant foods. Vitamin C rich foods include citrus fruits, kiwi fruit and capsicums. If you are iron deficient avoid tea and coffee around meal times as the tannins in these drinks bind with iron and interfere with absorption. Iron is toxic in large amounts; do not take iron supplements unless advised by your doctor or dietitian.

Weight

Being overweight or obese means that your body has to work a lot harder to do everyday jobs because your heart and muscles have to work harder. This can lower your energy levels. Being overweight can also mean that your body is not as efficient at regulating your sugar and hormone levels, leaving you feeling sluggish all day

Water

A dehydrated body does not function as efficiently. Our bodies have limited water storage so we need adequate water every day to make up for losses from lungs, skin, urine and faeces. The amount you need depends on your metabolism, the weather, the food you eat and your activity levels. Some of the early warning signs of dehydration include lethargy, headaches and mood changes. To ensure you get enough water carry a water bottle with you and consider adding sliced lemon or orange to add a little extra flavour.

Other Potential Contributors to Tiredness:

  • Too many high GI (glycaemic index) foods
  • Low variety diet
  • Lack of exercise
  • Waking up in the middle of the night
  • Lack of sleep (< 8 hours/ night) or too much sleep (>11 hours/ night)
  • Depression, anxiety and stress
  • Medications
  • Medical reasons

 

Amelia Webster

Dietitian & Exercise Physiologist

Tree of Life Nutrition