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tired man on the couch

Tired of being tired? One of our main concerns from patients is fatigue and exhaustion. Making sure thyroid and hormone levels are optimal is just one piece to the overall picture of why you may be tired. Always check with your doctor if you aren’t improving, but—before you throw the towel in on getting your energy levels back—take a look below to see all the things you can do to reduce your fatigue and improve your overall health!

1. Eat a meal within an hour after waking

“Breakfast is the most important meal of the day”, or so the old saying goes. Some of us aren’t morning people and may struggle to get out of bed and get ready for the day. We may even forget to eat, resort to eating more convenient but less health breakfast foods, or simply opt for a cup of coffee to jumpstart the day instead of taking the time to eat a balanced breakfast.

However, skipping breakfast can reduce your blood sugar in the morning and make you feel sluggish for the rest of the day.

Conversely, eating a breakfast full of sugars or empty calories can spike blood sugar and cause a “crash” before lunch, making us feel even more tired or sluggish. Avoid indulging in sugary pastries, cereals, or anything full of empty calories. Eat a balance of protein, natural carbs, fiber, and vitamins.

Pro tip: Eating a bowl of oatmeal with your favorite fruit and/or nuts is a great way to get the day started.

After breakfast, make sure you eat several times a day to help fuel your body and keep your blood sugar stable throughout the day.

2. Skip processed foods

Your body has a hard time processing processed foods. This can stress your body and increase cortisol circulating in your body. They also tend to be lacking in nutrients that your body needs to feel energized and usually contain high levels of sodium. sugar, and added artificial flavors and fillers that can wreak havoc on your body.

3. Say Yes to Fresh Air

Fresh air and walking can reduce stress and naturally increase energy levels. Make the time in your day to get at least 15 minutes outside for a walk, jog, hike, or even just throwing a frisbee for your dog. Spending time outside will also help you get the vitamin D your body needs.

4. Take B Vitamins

B vitamins, such as B5, can help balance hormones, and reverse symptoms of adrenal fatigue in the body. B vitamins are easily purchased in most pharmacies or grocery store vitamin aisles and generally don’t require a prescription.

5. Get the recommended amount of sleep for your age

If you aren’t sleeping well, this should be addressed. Maybe it is sleep hygiene changes or a sleep study that is needed to improve rest. Either way, not getting enough sleep each night is a sure way of remaining tired.

You might try setting a reminder to start getting ready for bed or creating a relaxing routine that helps you wind down at the end of the day. Avoid looking at your phone or TV before you go to bed, as blue light from screens prevents your body from releasing melatonin and can interrupt your circadian rhythm. 

Exercising during the day and getting some time outside can actually improve sleep quality as well.

6. Avoid Caffeine

Coffee is one of the biggest culprits of adrenal fatigue, as it causes cortisol levels to rise, which overtime can lead to exhaustion. If you’re feeling tired it might be tempting to turn to caffeine to keep you wired, but in reality it may be creating a feedback loop that keeps you groggy. Cut back as much as you can, and avoid drinking caffeine after lunchtime if you’re still having trouble falling asleep. 

7. Magnesium

Magnesium, and magnesium-rich foods, such as fatty fish, avocado, legumes, and leafy greens, support the health of the adrenal glands. It’s an essential nutrient in hundreds of processes in the body and has even been shown to improve insomnia. Lack of magnesium has been linked to muscle weakness and lethargy as well. Magnesium supplements are sold over the counter and are easy to find on the shelves at your local pharmacy or supermarket.

8. Diet

Here at Blue Sky, we are all about healthy eating! Increasing healthy proteins, include a rainbow of vegetables, healthy fats, and complex carbs; all while reducing gluten, high sugar, or processed foods makes a huge difference. Remember, we are what we eat. If you have questions about diet, schedule a consultation with Blue Sky MD today to learn more about how our program can help you find the foods that work best for your body.

9. Drink More Water

Hydration is critical for your health and energy. Dehydration can cause headaches, brain fog, joint pain and swelling, and poor digestion, among others. These symptoms will add up and make you feel unwell, tired, and grumpy. Make sure you’re consuming about half of your body weight in ounces of water per day. If you’re 150 pounds, for example, make sure you drink 75 ounces of water.

10. Meditate and Relax

Constant stress is exhausting. No, really. So, take a deep breath, or a walk, or meditate. Consider priorities and how you spend your time. Are there ways you could incorporate taking care of yourself into your daily routine? 

If you’re always tired and you’ve tried all these things with no luck you may be suffering from a hormonal imbalance. Here at Blue Sky MD, optimizing hormones is our passion. We’re able to take a deep dive into your hormones and create a customized treatment plan based on your unique biomarkers to help you feel like yourself again. Contact us today to learn more about how we can help balance your hormones or schedule an appointment online today.