Some days are just spent on autopilot: you're so tired that you can't remember your weekly shop or the drive back from the school run. Normally, we can put this down to something obvious, perhaps you've worked overtime, or had a late night, or a bad night's sleep.
But it's when this fatigue goes on for a longer duration that people might begin to seek help. In fact asking: 'Why am I tired all the time' has caused it to have its own acronym as a symptom, TATT (tired all the time), and according to the NHS unexplained tiredness is one of the most common causes of a visit to the GP.
There are, however, some dietary changes that could be worth pursuing before embarking on the challenge of getting a GP appointment. We've rounded up some of those possible changes below.
Read more: Two types of foods to cut down on in your diet if you want to lose weight effectively
Alcohol
You might feel like alcohol helps you get to sleep quickly. However it can have an overall negative impact on your sleep. Drinking can actually disrupt your sleep patterns and prevent you from getting a deeper sleep, thus causing you to feel tired more often. The NHS recommends sticking to the guidelines of no more than 14 units of alcohol a week regardless of gender.
Caffeine
Most of us start our day with a cup of tea or coffee and others rely on a caffeinated fizzy drink or an energy drink throughout the day. While this can give you an energy burst it can cause you to feel tired.
NHS guidelines state that too much caffeine can end up causing you to feel both wound-up and tired so try reducing your caffeine intake, particularly in the afternoon. Instead swap this out to drink plenty of healthier choice fluids such as water and sugar-free drinks.
Don't skip breakfast
Eating meals at regular intervals may improve your energy levels and according to the British Dietetic Association up to a third of people skip breakfast, which could account for low energy. Begin by ensuring you eat three meals a day. If that doesn't quite sustain you have a healthy snack such as a fruit or low-fat yoghurt to tide you over. If you're someone who can't eat first thing try one of these snacks to start your day and introduce your first meal once you're ready.
Iron
Being low in iron can lead to iron deficiency anaemia which can cause you to feel TATT. This is particularly one to note for those who menstruate as iron is lost in menstrual blood.
There are plenty of ways to increase iron in your body such as through red meat, green vegetables, fortified breakfast cereals and nuts for example.
The amount of iron you need is:
- 8.7mg a day for men over 18
- 14.8mg a day for women aged 19 to 50
- 8.7mg a day for women over 50
Starchy carbohydrates
Unsurprisingly a balanced diet will allow your body to work at its best and starchy carbohydrates are an important part of that. Starchy carbs are "a good source of energy and the main source of a range of essential nutrients," says the NHS.
These include:
- potatoes
- bread
- cereals
- pasta
- rice
These should make up just over a third of your diet. If you have been feeling constantly tired for more than four weeks and you can't notice any problems in your diet then it's a good idea to visit your GP so they can confirm or rule out a medical condition that could be causing your tiredness.
