11 Reasons Youre Always

Tired and How to Fix It!

Do you feel like no matter how much sleep you get, youre still always tired
all the time? Of course, getting a good nights sleep is important for having
plenty of energy, but theres more to the story than just sleeping well. If
youre always struggling to keep your energy up, things like your diet,

hormonal balance, exercise routine, the amount of mental stressors in your

life and your genetics are all relevant factors to consider.
All of these influence your hormone levels in one way or another, and many
can make it difficult to sleep at night and to deal with everyday sources of
stress, leaving you exhausted.
As the National Sleep Foundation puts it,
Most of us know that getting a good nights sleep is important, but too few of
us actually make those eight or so hours between the sheets a priority. Weve
forgotten what being really, truly rested feels like. To further complicate
matters, stimulants like coffee and energy drinks, alarm clocks, and external
lights including those from electronic devices interferes with our
circadian rhythm, or natural sleep/wake cycle. (1)
Luckily, there are plenty of lifestyle tweaks that you can put into play in
order to fight fatigue and to reclaim your energy. But first, you need to figure
out why youre always tired!

11 Reasons You May Be Always Tired

and Natural Treatments!

1. Thyroid Disease

Twenty million Americans suffer from thyroid disease, and 60 percent of

these people are unaware of it (!), according to the U.S. National Library of
Medicine and the National Institutes of Health. (2) Thyroid disease is
especially a threat for women and older adults.
Thyroid disease can cause a wide variety of symptoms including:

fatigue

moodiness

muscle and joint pain

weight gain or loss

vision problems

poor work performance

changes in body temperature

and changes in appetite

A thyroid disorder can show up in many different forms because the thyroid
gland is considered a master gland, one that secretes hormones that in one

way or another impact almost every bodily function. For example, the thyroid
gland is responsible for regulating body temperature, heart rate, production of
protein, and also helps control your metabolic rate and energy levels.
Thyroid Disease Causes:
How are thyroid disorders caused? There are believed to be four main
contributing causes of thyroid disease, which may be the reason you feel like
youre always tired:

Hormonal imbalances caused by stress and diet

Food intolerances to things like gluten and dairy

Radiation and toxicity exposure

A nutrition deficiency in iodine or selenium

Natural Treatment for Thyroid Disease

A thyroid disease may be causing you to feel sluggish. Here are some of the
ways you can help recover:

Go gluten and mostly dairy-free (especially from A1 casein cows).

Avoid toxins and heavy metals like BPA (Bisphenol A) found in plastic
bottles and aluminum cans.

Have your iodine and selenium levels checked and then include more
food sources of both, or taking supplements if need be.

Detox your body of heavy metals by using products like milk thistle,
turmeric, chlorella and cilantro, plus considering having metal fillings
removed from your teeth

Consume adaptogen herbs and superfoods like maca powder,

ashwagandha and tulsi

Adjust your diet to have a lower carbohydrate intake, but include

plenty of lean protein and healthy fat sources (especially foods like

coconut oil, coconut milk, avocado, grass-fed beef, wild fish, chia,
flaxseeds and hemp seeds)

2. Adrenal Fatigue or Chronic Fatigue

Syndrome
Adrenal fatigue is believed to affect up to 80 percent of adults worldwide
and is caused by a hormonal imbalance, similar to a how thyroid disease
develops. (3) Your adrenal glands are extremely important endocrine glands
which release more than 50 different hormones, including the energyregulating hormones cortisol and adrenaline.
Chronic fatigue syndrome causes similar symptoms to adrenal fatigue and
is believed to effect up to one million people in the U.S each year. Women
are four times as likely to have chronic fatigue syndrome. especially those in
their 40s or 50s, which is the age group thats most impacted.
Symptoms of chronic fatigue syndrome and adrenal fatigue syndrome
are similar and include:

fatigue that doesnt go away even after getting good sleep

difficulty falling and staying asleep through the night

muscle and joint pain

stiffness and tenderness

headaches

frequently getting sick, such as having a sore throat, cold or flu-like

symptoms

weight gain

digestive problems like constipation or cramps

mental fogginess

trouble concentrating and remembering things clearly

These key hormones increase and decrease according to the amount of stress
being put on your body. As a result, high stress levels and adrenal fatigue
symptoms are closely tied its also why feeling frantic, busy and highstrung equates to you feeling like youre always tired!
Adrenal Fatigue Causes:
When youre under a high amount of stress due to emotional, physical and
mental circumstances which is common in almost all adults in our busy
modern society your adrenals can suffer and fatigue can set in. There are
many potential causes of adrenal fatigue that make you feel completely
wiped out, and they include:

stressful family events

environmental toxins and pollution

chronic stress due to finances or an unfavorable work situation

emotional trauma and abuse

lack of sleep

overexercising

drug and alcohol abuse

poor diet

Chronic Fatigue Syndrome Causes:

People with chronic fatigue syndrome usually specific, measurable
abnormalities that include:

hypothalamic activity

pituitary dysfunction

poor immunity, including a low count of natural killer cells

hormonal deficiencies that are sometimes overlooked in a standard

blood tests

frequent infections

yeast overgrowth

Natural Treatment for Adrenal & Chronic

Fatigue:
In order to regain your energy, what can you do to solve adrenal fatigue or
chronic fatigue for good?

Change your diet by avoiding caffeine, excess sugar and

carbohydrates, hydrogenated oils, processed and packaged foods. Instead,
fill up on hormone- balancing healthy fats, proteins and plenty of fresh
vegetables.

Adaptogen herbs can also be extremely useful for helping with adrenal
and chronic fatigue. Medical studies have shown that adaptogens
naturally occurring foods that help balance hormones and reduce the
bodys stress response can help improve cortisol levels, insulin
sensitivity and result in better energy. (4) So, try adaptogens like
ashwaganda, holy basil and maca root, in addition to nutrients like omega3 fish oils, magnesium, vitamin B5, vitamin B12, vitamin C, vitamin D3
and zinc.

Limit stress by exercising regularly in a healthy way, getting plenty of

sleep, and practicing various relaxation techniques like reading,
journaling, praying and any other activities that work for you.

Lifestyle

3. Sedentary

In todays busy, office-oriented work environments, it is common for many

people to develop a sedentary lifestyle.
Sitting all day is very hard on your body and often causes soreness, pain in
your neck, stiffness, back pain, and chronic headaches it also can make
you feel like youre always tired! Your body was made to move, so when it
doesnt get regular activities, you can experience mood issues, sluggishness,
fatigue, and weight gain.
What Causes a Sedentary Lifestyle:

desk job

lack of movement

back problems

chronic pain

habitual sitting

lack of motivation

Regular exercise can help balance hormones, improve insulin resistance and
help you to get better sleep, all of which are important for fighting a lack of
energy. Exercise does wonders for the body by releasing endorphins,
boosting your stamina and lifting your mood. (Of course, it can also add
more muscle tone to your body while burning unhealthy fat.)
One of the biggest perks of being more active?
It helps many people regulate hormonal patterns that allow them to sleep
better at night. According to the Department of Exercise Science at the
University of South Carolina, there is a uniquely potent effect of exercise on
sleep. The researchers of a 2005 study concluded that no other stimulus
elicits greater depletion of energy stores, tissue breakdown, or elevation of
body temperature, respectively. Exercise offers a potentially attractive
alternative or adjuvant treatment for insomnia Exercise could be a healthy,
safe, inexpensive, and simple means of improving sleep. (5)
Even when youre feeling tired, if you think that skipping your normal
exercise routine is going to positively impact your energy, you might want to
think again about blowing off the gym or that run you planned. Exercise can
actually help wake you up!
While it might feel difficult to get started when youre always tired, longterm exercise will result in better hormonal balance and prolonged energy as
you get more used to it.
One study conducted by the University of Georgia, for example, found that
when adults who were initially sedentary began exercising lightly over the
course of six weeks just three days a week for about 20 minutes they
had more energy overall compared to when they first began. (6)

How to Get Moving:

Try a standing desk or one that adjusts for standing and sitting.
Sit on a large exercise ball. It keeps your back straighter and engages
your core without putting as much strain on your hips and legs.

Take walk breaks. Walk around your building, office area or parking
lot for 15 minute blocks at a time.

Plan regular outdoor activities or exercise right before or after work.

My favorite is a quick burst training workout first thing in the morning.

Take 5-minute stretch breaks for every hour of work.

4. Depression

Depression is one of the most common mental disorders and energy zappers
in the U.S., with an estimated 16 million adults ages 18 or older having at
least one major depressive episode per year. (7)
Depression Causes:
Depression is believed to be caused by such variables as:

high stress

unresolved emotional problems

neurotransmitter imbalances

hormonal imbalances

alcohol

nutrition deficiencies

lack of sunlight

toxicity from heavy metals

and food allergies.

Natural Treatment for Depression:

One of the biggest and most difficult symptoms to deal with regarding
depression? Lack of energy and low motivation.Luckily, changes in your diet
can really help alleviate depression. This is because foods can significantly
affect our mood via the actions of neurotransmitters in our brain. Follow an
anti-depression diet to start boosting your ability to produce feel-good
hormones:

Drastically reduce your intake of processed and refined foods, fast

foods, sugar-heavy foods, large amounts of simple carbohydrates, and
caffeine and alcohol.

Replace these energy-busting foods with proteins, vegetables, healthy

fats like omega-3 fatty acids and coconut foods, and other whole foods
that make up a healing diet.

You can also try incorporating exercise, relaxation techniques and

essential oils into your daily routine. Essential oils, for example, are an
all-natural and cost-effective way to boost mood.

Try essential oils like rose, bergamot, lavender, roman chamomile and
ylang ylang which have been proven to help elevate mood for many
people suffering from depression and anxiety.

5. Poor Quality Sleep (Not enough or

not consistent)
Most adults need between 7-9 hours of sleep consistently, each and every
night, to feel their best, according to the National Sleep Foundation. (8)
Poor Sleep Causes:

poor diet

stress

staying up late

drinking alcohol

certain medications or supplements

mood or hormone imbalance

trauma or abuse

adrenal fatigue

pain and chronic pain

GERD/acid reflux/digestive disorders

normal family life infants, children, etc.

There is such a range of reasons why we may not be sleeping long enough or
well and many more reasons than what Ive listed here. However, it is
important if you want long-term health for you and your family, to actively
pursue healthy sleeping habits.
Sleep deprivation studies repeatedly show a negative impact on mood,
cognitive performance, and motor function, state researchers from the
Department of Neurology, Emory University School of Medicine. (9)
While its no surprise that you need to sleep in order to avoid feeling like
youre always tired, you may be surprised to hear how just a small amount of
sleep deprivation over time can really add up and harm your health and
mood.
A study done by the University of Pennsylvania School of Medicine found
that chronic restriction of sleep periods (sleeping between 4-6 hours per night
over a 14-day period) resulted in significant cumulative deficits in cognitive
performance on all tasks. The study concluded that chronic restriction of
sleep to six hours or less per night produced cognitive performance deficits
equivalent to up to two nights of total sleep deprivation. It appears that even
relatively moderate sleep restriction can seriously impair waking neurobehavioral functions in healthy adults. (10)

Natural Ways to Get to Sleep Fast:

Practice relaxation techniques that help you to unwind and fall asleep,
such as journaling or reading

Take an Epsom salt bath to soothe muscles and ease your mind

Take magnesium supplements in the range of 300-400 mg. which

promote relaxation and relieve muscle pain

Use essential oils such as lavender or frankincense

Avoid sugary and carb-heavy meals before bed which can give you a
sugar high, keeping you up

Limit caffeine to small amounts during the morning hours, or at least

cut yourself off after noon

Turn off all electronics 2 hours or more before bed to avoid blue-light
exposure, which can disturb melatonin levels and make it hard for your
mind to become sleepy

6. Anemia
Anemia is a condition where a person has a lower than normal level of red
blood cells. Anemia is related to a low supply of oxygen reaching cells and
tissues throughout the body.

Anemia symptoms include:

feeling like youre always tired despite how much you sleep

weak bones and muscles

trouble exercising

being unable to concentrate

And in extreme cases:

fatigue, fainting

shortness of breath

heart attack, angina

spleen dysfunction

digestive issues

skin yellowing

Causes of Anemia:

Anemia occurs when theres a problem with red blood cells making
hemoglobin, a protein that carries oxygen throughout the body, especially
to the brain where its much needed.

Its connected to insufficient iron levels within the blood, in addition to

low vitamin B12 and folate levels.

Anemia can also be caused by a loss of blood or a diet thats too low in
those essential nutrients and, thus, hinder the bodys ability to make
enough hemoglobin.

According to the National Institute of Diabetes and Digestive and Kidney

Diseases, If you have anemia, your body doesnt get enough oxygen-rich
blood. As a result, you may feel tired or weak. You also may have other
symptoms, such as shortness of breath, dizziness or headaches. (11)

Natural Treatment for Anemia:

Anemia symptoms can be greatly reduced by improving your diet and
including plenty of foods that are rich in iron, vitamin B12 and folate. These
include:

Liver (from beef, chicken etc.) thats extremely high in iron and B
vitamins

Blackstrap molasses, which a healthy natural sweetener high in iron

Brewers yeast, or nutritional yeast, which is loaded with B vitamins

and tastes something like cheese but is actually totally dairy-free

Foods high in vitamin C that help with iron absorption, such as citrus
fruits and cruciferous vegetables like broccoli or cauliflower

Green leafy vegetables that have a significant amount of iron and folate

7. Leaky Gut Syndrome

Leaky gut syndrome is a condition in which your digestive tract becomes

damaged and small holes begin to develop in your gut lining. Small particles
that normally cant pass through your gut wall begin seeping through into
your bloodstream. When someone has leaky gut syndrome, some of the
things that can pass through the gut lining include proteins like gluten, bad
bacteria and undigested foods particles.
Symptoms of leaky gut syndrome include:

feeling tired

digestive issues like cramps, bloating or diarrhea

skin irritations and rashes

trouble concentrating and learning

muscle and joint pain

headaches

weight gain

changes in mood

Leaky Gut Syndrome Causes:

prescription medication

antibiotics

eating foods high in phytates and lectins such as glutenous grains,

nuts, seeds (not soaked or sprouted)

GMO foods

processed foods, added refined sugars, high fructose corn syrup

thyroid disease

autoimmune conditions

When it comes to your energy levels, leaky gut is problematic because it can
result in a nutrient malabsorption that cuts short your bodys working supply
of essential vitamins and minerals.
For example, B vitamins are crucial for energy production because they are
responsible for turning the basic compounds found in the foods you eat
like glucose, amino acids, and fatty acids into useable fuel for the body.
Iron and zinc levels (nutrients important for circulating oxygen throughout
the body) may also become low due to leaky gut.

Natural Treatment for Leaky Gut Syndrome:

To effectively solve leaky gut syndrome, you need to adjust your diet and
certain lifestyle factors, too:

The solution to healing leaky gut includes removing foods and factors
that damage the gut (like gluten and sugar). Replace these with various
healing foods such as fermented foods, bone broth, sprouted grains, seeds
and nuts, healthy sources of protein, vegetables and lots of healthy fats.

Also consider taking gut-healing supplements like probiotics, Lglutamine, pancreatic enzymes and quercetin.

Make sure to fix any nutrient deficiencies by including plenty of whole

foods in your diet that supply zinc, iron and B vitamins.

8. Dehydration

Dehydration occurs when there is an excessive loss of body fluids, especially

of water and electrolytes or not enough water taken in. When you start to
feel thirsty, you body is already dehydrated.
Causes of Dehydration:

Excessive exercise without replenishing

drinking soda or other beverages instead

being outside in the hot sun for an hour or more

illness vomiting, diarrhea, sweating

diabetes

prescription medications

menstrual cycle

IBS

stress

neglecting to drink water

higher altitudes

The most common cause of dehydration is simply not drinking enough water,
or substituting water intake with only soda or juice. This is a critical mistake
as not only does that spike your blood sugar, but also your cells cannot get
enough water to function properly!
The major electrolytes in the body sodium, potassium, chloride and
bicarbonate are ion compounds that literally help your body to have
energy via the force of electricity that keeps your organs and cells
functioning. Some parts of the body that are more electrically wired and
require a high amount of electrolytes and water include the brain, heart,
nervous system and muscles.
Dehydration affects the actual viscosity (thickness) of your blood and the
amount that your heart must beat every minute, as it tries to get oxygen to all
your cells.
When youre dehydrated, your heart sends oxygen and nutrients to your
brain, muscles and organs at a slower pace; as a consequence, you begin to
feel:

fatigued

lethargic

moody

like you have brain fog

weakness in muscles

unable to concentrate and perform tasks

According to researchers from the University of Barcelonas School of

Psychology, being dehydrated by just 2 percent impairs performance in
tasks that require attention, psychomotor and immediate memory skills. (12)

Natural Treatments and Prevention of

Dehydration:
Drink more water throughout the day, increase your intake of vegetables and
fruits, and make sure youre getting plenty of electrolytes in the form of
whole foods. When it comes to fruits and vegetables, some of the best
options to obtain electrolytes and to stay hydrated include:

Coconut Water

Celery

Watermelon

Cantaloupe

Cucumber

Kiwi

Bell Peppers

Citrus Fruit

Carrots

Pineapple

To calculate the amount of water you need to drink daily to avoid

dehydration, take your weight in pounds, divide that number in half. In other
words, if youre a woman who weighs 140 pounds, you need to drink
roughly 80 ounces per day, or roughly ten 8-ounce glasses of water to stay
fully hydrated.

But this is only the amount of water if you do not exercise or do anything
strenuous! If you work out or if you are active, then you ideally need to drink
at least an extra 8 ounces for every 30 minutes of exercise.

9. Emotional Stress
Emotional stress can take a huge toll on your energy levels, especially when
stress progresses to the point of an anxiety disorder or a sleep-related
problem. According to the Anxiety and Depression Association of America
(AADA), anxiety disorders are the most common mental illness in the U.S.,
affecting 40 million adults in the U.S. ages 18 and older (which is 18 percent
of the U.S. population). The AADA states that anxiety disorders are highly
treatable, yet only about one-third of those suffering receive treatment. (13)
Emotional Stress Causes:
Anxiety disorders are caused by a complex set of risk factors including:

genetics

brain chemistry

diet and lifestyle habits

Its also very common for someone with anxiety to also have a form of
depression, and vice versa therefore, energy levels can suffer even
more.
poor gut health

Natural Treatment for Emotional Stress:

To combat emotional stress, youll want to focus on adjusting your diet (more
on that below), but also:

get plenty of sleep and exercise

avoid stimulants, including those found in many processed foods.

Also try using essential oils, adaptogen herbs, and taking supplements
like magnesium and B vitamins that support your ability to cope with
stress.

probiotics

consider a healing diet to more thoroughly resolve the problem

10. Blood Sugar Imbalance

Most people have blood sugar imbalances that can be easily fixed, but they
arent even aware that this is a major contributing factor to their health
problems and lack of energy. Chances are if youre always tired, your blood
sugar has something to do with it. Over time, imbalances in blood sugar can
lead to serious diseases like type 2 diabetes, which has sadly become an
epidemic in the U.S with over 12 percent of the adult population now
considered diabetic according the US Centers for Disease Control. (14)
Symptoms of a blood sugar imbalance include:

feelings of fatigue

food cravings

headaches

moodiness

and anxiety

Causes of Blood Sugar Imbalance:

poor diet (processed foods, added sugars, and simple carbohydrates)

type I & II diabetes

pancreatic function

parasites

candida

Blood sugar levels become unbalanced when your diet is too high in various
forms of sugar, which enter the bloodstream rapidly and can cause mood
swings due to extreme elevations in blood glucose. Sugary foods, especially
processed ones that contain tons of added sugar, put you on a sugar high
followed by a sugar crash.

Natural Treatments for Blood Sugar Imbalances:

To get blood sugar levels back under control, youll need to really reduce, or
even to completely eliminate, all sources of refined sugar from your diet.
These include:

All sugary beverages which are some of the worst culprits like
all soda, fruit juice, energy drinks, and sweetened coffee or tea beverages
Packaged snacks like all cookies, cakes, cereals and candy

Even natural sweeteners like raw honey and maple syrup, which can
still affect blood sugar levels

Also consider cutting back or eliminating grains, especially glutencontaining grains like wheat products (including whole wheat). These
contain large amounts of carbohydrates that are broken down into sugar
within a few minutes of consumption. They can cause intestinal
inflammation that affects hormones like cortisol and leptin, leaving you
feeling weak and tired

Conventional (nonorganic and pasteurized) cows milk and dairy

products should also be eliminated. Stay away from dairy products that
contain A1 casein, which is produced by conventional cows and found in
most milk, yogurt and cheese thats available in the grocery store. When
buying dairy, only purchase raw and organic kinds from pasture-raised
animals

11. Poor Diet

Youve probably noticed that almost all of the causes of you feeling like
youre always tired can be partially alleviated through changing your diet.
Thats because your diet ultimately impacts your:

hormones, causing imbalances

neurotransmitter function, which make you prone to anxiety or
depression

sleep cycles, making it hard to get enough restful sleep

mood

outlook on life

motivation and so much more

Causes of a Poor Diet Causing You To Be Tired:

habits

lifestyle

convenience

other influences

low-priority

One of the biggest risk factors for feeling tired all the time is being a
carboholic, meaning someone who overeats grains, refined carbs and
sugary foods. This same person also doesnt acquire enough healthy fats,
proteins, vegetables and essential nutrients that support ongoing energy.

How To Correct a Poor Diet:

Instead of hitting the dreaded 2 p.m. post-lunch coma, try changing your
diet to incorporate more of these energy-promoting foods:

Foods high in B vitamins B vitamins are abundant mostly in

protein-rich foods. Try having plenty of sources like grass-fed beef, wildcaught fish, cage-free organic eggs and poultry, and all kinds of green
leafy vegetables.

Foods high in calcium, magnesium, selenium and zinc, which can

all help you to relieve stress and get better sleep these include
unpasteurized organic dairy products, avocados, wild-caught salmon,
green vegetables, nuts and seeds.

Healthy sources of fats, including omega-3 fatty acids wildcaught fish, seeds, coconut and olive oil, avocados, and nuts can help
stabilize hormones and your mood, so you sleep through the night better
and fight depression, stress, and thyroid or adrenal disorders.

At the same time, try to limit or avoid the following

High-sugar foods: Consuming too much sugar can negatively impact

your energy by giving you blood sugar highs followed by lows.

Processed and refined flour: These simple carbohydrate foods act

very similar to sugar in the body. They lead to fluctuations in blood sugar,
mood swings, hormonal changes and food cravings.

Excessive caffeine: Too much caffeine can cause anxiety and hinder
your ability to sleep well, even if you stop drinking it in the afternoon.
Caffeine can remain in your system for up to six hours, so if you are going
to have some, curb your intake by around noon each day.

Too much alcohol: Alcohol may help you to fall asleep, but it also
interferes with REM sleep (rapid eye movement sleep), which is the
deepest sleep state thats needed to feel rested the following day. It can
also increase anxiety and make it hard to manage stress.