Tired of being Tired?

Sleepy woman yawning, Get enough sleep, Fitness and Nutrition Ch

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Have you changed your diet?

Are you vegan or vegetarian?

Do you get cold easily?

Do you exercise more than 5 days a week?

If you answered yes to one of these questions, you may be lacking the nutritional support you need which can possible cause a constant feeling of fatigue.  Did you know 20% of American women suffer from lack of energy due to iron deficiency?

When your body lacks iron it isn’t able to make the amount of red blood cells your body needs. This shortage leads to blood cells that shrink in size unable to provide the body with the oxygen it needs.  Lack of red blood cells leads to lack of oxygen which then leads to brain fog, fatigue and sluggish.

If you fall into this category, you may be able to correct the issue with an adjustment to your eating plan.

Most people experience fatigue if they have changed their diet removing red meat.  Red meat is high in protein and high in iron.  Step one is to eat more foods that are considered iron rich.

You may also feel tired due to a lack of Vitamin B12.  Our soil does not have the minerals and nutrients that it did 100 years ago.  Again, if you have changed your diet, you may experience the feeling of being tired because you are not receiving the essentials that your body needs.  Vegans/Vegetarians run into this issue and have to supplement.

Make sure your  body is absorbing iron by  eating and drinking foods that are rich in vitamin C when you are consuming iron rich foods.  

Vegan Sources of Iron Rich Foods Are:

Molasses, beans and legumes, peas, seeds, tofu, mushrooms, dark leafy greens, such as kale and spinach, wheat berries, rye flour, sundried tomatoes, edamame and quinoa.

Food Sources of Vitamin C Are:

Foods High in Citrus ~ strawberries, raspberries, kiwi, pineapple, jalapeno and banana peppers,  cruciferous veggies, brussel sprouts, broccoli, cauliflower, red and yellow peppers, cooked kale

If you workout 5 days a week or more, you need to make sure to give your body an adequate amount of rest.  Over training can put stress on your body.  This produces cortisol which leads to belly fat and/or adrenal fatigue.  Some people will think it is bloating and try to exercise more to get rid of the bloat.  Reset your workout, get some rest.  Remember you can’t out exercise a bad diet.  Make some adjustments in your “reward” system.  A free day doesn’t have to turn into a free weekend.

Adrenal Fatigue Suggestions

Get some sleep – reduce/eliminate your caffeine intake – incorporate rest days into your routine – take a nature walk, practice some deep breathing/meditation – establish a regular bed time – exercise 30 minutes a day (don’t over-train) take time to laugh and de-stress.

Give yourself some time to adjust.  Try consuming these foods daily and see if they help.  If not, you may need to seek medical attention.

That’s all for now. Until Next Time,

Nicole, your healthy living partner

 

 

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