Why Am I So Tired All The Time?
Given that the focus of my practice here at 14 Carrots is fatigue, low energy, and burnout—this is a question I’m asked frequently. Feeling tired all the time is a common issue that so many of us have, and continue to, face. It can be also be precursor to burnout—a tipping point reportedly felt by over 40% of working professionals in Canada.
I’m no stranger to burnout. I hit the wall a few times over course of my career in corporate settings. Unfortunately we tend to normalize feelings of exhaustion or fatigue, instead of recognizing them as potential warning signs for our health.
Ultimately fatigue, lethargy, and low energy are symptoms and signals from your body of an underlying imbalance. This can be something happening in your body systems (right down to the cellular level) or something happening in your lifestyle habits and environment. Things like sleep deprivation may feel pretty obvious and are often linked to a change in your life–children, anyone?—but when fatigue becomes chronic, lasting longer than a couple of months, then it may be important to look at your overall picture of health.
Fatigue can be so challenging and frustrating, particularly if you’re not sure exactly what’s going on or if there seem to be multiple things going on—which there usually are. Consult your doctor if you have concerns about severe fatigue or fatigue that lasts longer than 6 months as it may be a sign of Chronic Fatigue Syndrome (Myalgic encephalomyelitis) or other underlying health issues.
Getting to the root of what’s happening in your body is where you can empower yourself to make changes with an impact. Diet and lifestyle is a key part of the picture to get your energy back. In the 14 Carrots Method, I focus on nourishing the body through nutrition first and then diving into sleep, stress and movement which are such crucial aspects of any plan to ditch persistent fatigue. A truly holistic approach can be game-changing.
Common Contributing Factors To Low Energy
Poor Sleep Quality
Lack of sufficient sleep or poor sleep quality is a leading cause of fatigue. Stress, sleep disorders like insomnia, or an inconsistent sleep schedule can all contribute to poor sleep.
Nutritional Deficiencies
A diet lacking in essential nutrients like iron, vitamin D, or B vitamins can lead to low energy levels. On the flip side, processed foods and excessive sugar intake can also lead to energy crashes.
Blood Sugar Imbalance
This is often an impact particularly felt at the 3pm afternoon energy slump, where coffee or sugary snacks reign supreme. But it can also have an impact on our sleep. Nourishing your body with a balance of protein, fat and carbohydrates at every meal and snack can support blood sugar balance and sustained energy levels.
Hormonal Changes
From a low-functioning thyroid to perimenopause, changes in the endocrine system can have a large impact on our energy levels. Fatigue is a common symptom of perimenopause specifically due to fluctuating hormone levels of estrogen and progesterone, which can disrupt sleep patterns and lead to insomnia or poor-quality sleep. Additionally, the decline in estrogen can affect neurotransmitters in the brain, such as serotonin and melatonin, that regulate mood and sleep. And other perimenopausal symptoms like night sweats and hot flashes can interrupt sleep, contributing to overall fatigue. This can continue, and become more prominent, post-menopause.
Inflammation
Even low grade inflammation in our body can lead to distress signals from our cells that activate our immune system, initiate a stress response, and drain key nutrients for energy production.
Microbiome Imbalance
Gut health is tied to so many of our body’s processes—from the immune system to our nervous system—so an imbalance in the gut microbiome can have a massive impact on how we feel. Whether it’s favouring less-beneficial bacteria such as candida or contributing to leaky gut—an imbalance can be a stress to our systems and lead to feelings of fatigue.
Sedentary Lifestyle
Lack of physical activity can lead to decreased energy levels. Regular exercise boosts endorphins and improves circulation, which can help you feel more energized.
Chronic Stress
Ongoing stress can deplete your body’s energy reserves, leading to feelings of exhaustion. Managing stress through mindfulness, exercise, and proper rest is crucial.
Underlying Health Conditions
Conditions like hypothyroidism, anemia, or diabetes can cause persistent fatigue. If your tiredness persists despite lifestyle changes, it’s important to consult your doctor.
Mental Health Issues
Depression and anxiety are often accompanied by fatigue. And we can also be faced with mental or emotional fatigue before any physical symptoms of lethargy take hold. Taking care of your mental health is an important consideration when struggling with low energy.
Feeling tired all the time can have a significant impact on your quality of life. It’s also a truly personal experience and demands a customized approach. Life is simply too short to be plagued by fatigue that gets in the way of living your fullest and most vibrant life. By addressing the potential root concerns and contributing factors, and having a plan to adjust with realistic and sustainable lifestyle changes, you can truly empower yourself to regain energy and improve your overall well-being.