12 Tips to STOP  feeling tired all the time

Feeling ‘tired all the time’ is one of the most common problems seen by doctors, and can of course be a symptom of serious illness.

However, more often blood tests will come back normal, with assumptions that being a busy Mum, just working hard or simply getting older will inevitably make you feel ‘tired all the time’!

Just having the energy to get up in the morning, get through the day can be a challenge for many people.
How dependant are you on the early morning coffee, strong cup of tea or high sugar breakfast to kick start the day.

Only to set up a cycle of sugar, caffeine or chocolate craving with energy dips throughout the day.
Often making it difficult to wind down in the evening without the habitual glass of wine, beer at the pub, even cannabis and prescribed drugs.

Commonly, people may have a late evening energy burst – leading to lack of sleep, waking during the night and then falling into a deep sleep when it is time to get up.

Making some simple changes to ensure quality sleep will have significant benefits on how you feel and make it easier to make healthy choices.

So, it is really important to break the cycle & focus on getting a good night sleep.

Good sleep & waking refreshed depends on what you do during the day – not just before you go to bed.

Planning  regular healthy meals, moderate exercise, exposure to daylight and simply ‘breathing’ deeply will all help to balance stress hormones and help sleep.

Whether you are a busy Mum with children after school or struggling with the daily commute home, early evenings can be a challenge.

12 tips to STOP feeling tired all the time.  

1.Plan & prepare  3 regular meals a day

2. Eat more PROTEIN  – enjoy a POWER packed breakfast  – eggs, bacon, whole grain bread, oats, nuts, seeds, milk (dairy or alternative)

3. Eliminate refined carbohydrates –  white flour, pasta, rice, white sugar, biscuits, vakes, pastries, milk chocolate, ice cream.

4. Replace with  small portions whole grain carbohydrates for slow release energy and B vitamins – wholegrain bread, pasta, rice.

5. Enjoy good fats with Omega 3 for appetite control, energy and general health

6 Reduce caffeine:

Enjoy your favourite coffee/tea after breakfast and restrict to before  12 noon.

and work towards replacing all coffee & tea with de -caffeinated  or  herbal infusions.

7.  Make stopping for lunch a habit – get away from work, sit down, eat slowly & mindfully.
Ditch the bread  and enjoy  a raw food salad topped with PROTEIN or warm up with a spicy vegetable & lentil soup

8. Take a break with a walk out side  – exoposure to daylight even in winter will have multiple benefits.

In particular, regulating nervous system and lowering  stress hormones, (cortisol, adrenalin)   and supporting circadian rythmn .

9 Avoid the late afternoon energy dip & sugar cravings with planned  PROTEIN snack – nut/seed/fruit bar.

10. Be aware of early evening snack or alcohol cravings –  are you feeling tired , stressed or hungry?

Aim to eat as early as possible in the evening  to avoid early evening snacking,  or alcohol.

11. Establish a regular bed time – set a ‘ get ready for bed’ alarm and plan ‘wind down time’ with no stimulating television, or screen time.

12. Get ready for sleep with  a relaxing bath  – add  lavender essential oil & Dead Sea Salts. Redlax with  herbal sleep blend teas – chamomile, vervain or milky drink.
Enjoy  quiet dark  bedroom with temperature around 18C and swap a screen for a book

Making some simple changes will not just help you to sleep better and have more energy but also change the direction of your future health.

Ask your  Naturopath for help to STOP feeling tired all the time
If you would like personal individual consultations  for  diet and lifestyle coaching.

Diagnostic tests

Nutritional supplement advice.