Dear Coach Gila,

I am always tired. I try to get enough sleep but it is so hard with all that needs to be accomplished during the day. Even those nights I do go to sleep at a reasonable hour I wake up tired. Do you have any recommendations for overcoming chronic fatigue?

Dear Always Tired,

I hear you, feeling exhausted day in and day out can be draining and make it really difficult to get through the day and meet your responsibilities. Feeling chronically tired can be a sign of many health issues, please contact your Dr. for a complete physical. If there is no medical cause for your constant fatigue I would consider implementing the following thoughts and suggestions.

Your body speaks to you in many ways, it is important to listen to what your body is saying. What is the internal message your body is trying to convey?

Do you have difficulty saying no? Do you find yourself on too many committees, volunteering for too many causes, spreading yourself too thin? Your body may be saying “no” for you – by being chronically tired.

Are you eating and drinking for energy? Drink water. Most people are chronically dehydrated. Water accounts for approximately 60 percent of our body weight. Our organs and vital systems require water in order to function properly. Even a minor level of dehydration can cause various bodily systems to slow down, making you tired and irritable. When you’re feeling tired before having caffeine or sugar try drinking a glass or two of water.

Reduce or eliminate caffeine. A cup of joe is our standard go to when we are tired. Coffee has its positives and negatives. Coffee beans are loaded with protective compounds and may help prevent certain diseases, lower risk for dementia and boost concentration and memory. But, when it comes to caffeine there really can be too much of a good thing. Caffeine can cause dehydration, blood sugar ups and downs and can disrupt sleep patterns. Stimulants like caffeine and sugar may seem to boost our energy levels but they actually deplete our bodies of minerals and nutrients. Bottom line: figure out what works for you and listen to your body.

Eat dark leafy green vegetables. Greens are full of vitamins and nutrients. They provide vital energy, improved circulation, blood purification, and strengthening of the immune system. Broccoli, collards, bok choy, kale, spinach, mustard greens, broccoli robe, arugula and beet greens are some of the many greens to choose from.

Eat adequate amounts of healthy fat, protein, fiber and carbohydrates for your body. Eat real food. Get your nutrients from whole foods not processed foods containing chemicals, preservatives and additives.

Consider adding physical activity to your routine if you haven’t already. Find something you enjoy, it can be as simple as fitting in a 20 minute walk regularly. You can always add to the time and intensity of your workout.

Take time for yourself. Find activities that restore your energy, such as a walk, a bath, a visit to a museum, a movie or whatever you enjoy and schedule time with yourself to make it happen.

People can drain your energy. It doesn’t mean that they are bad but it is good to notice who drains you and why. See if you can transform those relationships by communicating and setting boundaries. If not, get rid of relationships that drain you.

Create a bedtime routine for yourself. A wise friend taught me to leave all my electronic devices downstairs when I go upstairs for the evening. Try to get into bed around the same time every night. Creative a calming evening routine that will allow you to sleep deeply and recharge. Determine the amount of sleep your body needs and then make it happen.

Best of luck implementing these suggestions. You will find that you not only have more energy but you will be happier as well.

xoxo,

Coach Gila

Gila C. Guzman JD CINHC is a certified integrative nutrition health coach who helps individuals find freedom from diets and chronic health conditions through the power of real food. To set up a free breakthrough coaching session call 917-647-1788 or be in touch through her website at www.mainassethealth.com.

Do you have a health related question you’d like answered by Coach Gila, send your questions to [email protected]

By Gila Guzman, JD CINHC