What I'm thinking when you say you're always tired

You're always tired. I get it. Believe me. Life these days is particularly exhausting.

Given the diet culture we live in, feeling tired might cause us to question whether we should change what or how we are eating. But before you go cutting out gluten or sugar, read on. 

If you are always tired, there are likely some considerations to help you feel more awake and engaged in your life. Here are the questions that pop into my head - in approximately this order - when you say you're always tired:

1. How are you sleeping? Really???

When are you going to bed and how long do you sleep? What are you doing before you go to sleep - are you on screens? Working? Practicing sleep hygiene? Do you practice revenge procrastination? Are you waking throughout the night? Do you have to pee several times a night? Does pain wake you up? Do you wake with racing thoughts? Are you having night sweats? Nightmares? Do you wake up in the morning feeling rested? Do you take anything to help you fall asleep or stay asleep that might be making you feel tired during the day? Do you need to explore something to help you fall asleep or stay asleep? Do you nap during the day? How much caffeine are you drinking and when?

FACT: We really do need a solid 7-9 hours of sleep a night, assuming that the quality of your sleep is good. A naturopath friend always told me "every hour of sleep before midnight is equivalent to two hours of sleep after midnight." Things that can impact your sleep include a too-late bedtime, haphazard sleep schedule, screen use prior to bedtime, use of caffeine and alcohol, untreated medical conditions like GERD, napping during the day, stress, trauma, and many others. No, we cannot overcome our need or adequate quality and quantity of sleep. Sleep is EVERYTHING, so figure out what you need to improve it.

2. What is the rhythm of your eating?

Are you eating breakfast or do you not feel like a "breakfast person?" Are you eating regularly throughout the day? Do you skip meals like lunch? How long do you go between meals and snacks? Are you eating a balance of protein, carb, and fat? Do you feel that you experience "crashes" after eating? Do you wait until the evening to eat? Are you overeating or binging regularly and when? 

FACT: You need to eat about every 4 hours. Ideally meals and snacks contain a balance of protein, carb, and fat. If you are getting too hungry and then eating something lacking in protein, fat, or fiber, you may experience a "crash" (that has nothing to do with sugar being a problem). Each day doesn't have to be identical, but eating in a way that is somewhat consistent and satisfying helps you feel awake and alert. 

3. What is your stress level like?

Is it higher than usual? What is usual? How are you managing your stress? Are you speaking to someone such as a therapist? Do you use any behavioral techniques like meditation or breathing exercises to anticipate and/or manage your stress? Do you engage in regular physical activity like walking, yoga, or gardening? Do you have a support network consisting of family and friends? 

FACT: We all experience stress and it is possible that the level of stress you have grown accustomed to is more than your body can handle without additional support. When our stress levels are high or even moderately high, it drains our energy - even when we've gotten used to that level of stress. Managing stress is a multifactorial equation that comprises direct stress-relieving techniques as well as general behaviors that bring pleasure, satisfaction, and connection into your life. 

4. Are you dealing with anxiety and/or depression?

What is your mental health history? What about family history? Do you have untreated trauma? Has anything changed dramatically recently? Are you self-medicating with food, alcohol, shopping, etc? How do you feel about life and your place in it?  

FACT: These common mental health concerns affect your physical health in many ways, but fatigue is one of the most common symptoms. Speaking to a therapist, consulting with a psychiatrist about medication or alternative therapies, and seeking support and connection can all be ways of treating anxiety and depression that might improve fatigue. 

5. Are you up to date on your medical care?

When was your last physical? Lab work? Gynecological exam? Are you up to date on your pap smear, colonoscopy, dental exams and cleanings? 

FACT: There are many manageable issues such as infections, vitamin deficiencies, and altered laboratory parameters that can contribute to fatigue and can be detected through preventive medicine. In the case of something more serious where fatigue could be the first sign, preventive care increases your likelihood or early detection.

Addressing these issues in approximately this order will likely help you gain a better understanding of why you're feeling tired. And if you are looking for ways to connect with other people taking a common sense approach to their own care and feeding, join me Wednesday mornings at 9:15 eastern time for a free meditation practice, reading, and discussion related to making peace with food and your body.

With love and respect,
Jenna