Tired in the middle of the day? Don't feel productive? Could there be a reason you are unable to carry out your routine activities? 

It is important to differentiate between tiredness and excessive fatigue. Tiredness refers to the reduced efficiency of work. Fatigue occurs when the drowsiness is overpowering and cannot be relieved by sleep or rest. According to the Centre for Disease Control and Prevention (CDC), nearly 16 percent of women report being very tired or exhausted on most days.

Why does this happen? Is it possible to beat tiredness? 

Look at these signs of tiredness to see what might be causing you lack of energy from a nutritional perspective.

1.     Are you deficient in micronutrients?

Iron Deficiency:

Iron is necessary for the formation of red blood cells and its deficiency results in anemia.  Research shows that 75% of women are anaemic due to inadequate iron intake & utilization, blood loss, increased demand, and poor absorption.

Natural Fixes: Diets that include green leafy vegetables, dates, figs, raisins, pumpkin seeds, nuts, rice flakes, chicken, fish, and lean cuts of meat are beneficial.

Vitamin B12 and Vitamin D Deficiency:

Vitamin B12 is essential for brain health, immune, and metabolic functions. The body's ability to absorb B12 declines with age; consequently, a deficiency causes fatigue and dizziness. When you feel excessively exhausted, you may also be deficient in vitamin D.

Natural Fixes: Vit B12 - Include meat, eggs, shellfish, milk, and milk products. Exposure to sunlight for 15-20 min, mushrooms, cod liver oil, salmon, and egg yolk are the natural sources for Vit-D.

2.     How addicted are you to these foods?

Caffeine

Diets that are too high in caffeine can sabotage our natural sleep patterns. If your body does not get the proper sleep cycle, it is draining your energy levels unknowingly.

Natural Fixes: Herbal tea, lime juice, tender coconut water, mint tea, and buttermilk.

Sugar

Sugar provides you with a rush of energy, followed by a crash. It fails to provide sustained energy for the day and increases your blood sugar levels. Sugar contains empty calories and no essential nutrients.

Natural Fixes: Consume whole fruits, dates, raisins, jaggery sweets, and limit sugar.

3.     Are you active?

A sedentary lifestyle may be the primary cause of tiredness after the 30s. Exercise increases blood flow to the muscles and helps the cardiovascular system work more efficiently, leading to more energy and better sleep for sedentary people. 

Natural Fixes: Walking, jogging, cycling, outdoor activities, using stairs instead of lifts are some of the active forms of exercise to stay fit and active.

4.     Are you hydrated?

Dehydration is the most common and underlying cause of deficiencies. Often, we confuse hunger with thirst and eat more when we don't need to. Hydration helps us feel more energetic.

Even mild dehydration can cause the feeling of tiredness and impact your body's ability to perform essential functions.

Natural Fixes: Drinking sufficient water and including more fluids such as buttermilk, tender coconut water, lime juice, green tea, and soups helps you to stay hydrated. 

Check it out.

People usually neglect routine tiredness in their busy schedules. However, persistent fatigue could indicate a health problem. To figure out the reason and manage it, consult a health professional.