Why Am I Always Tired?

By Dr Natasha MacLeay

Feeling drained all the time? You're not alone! Low energy can be a normal part of life, whether it’s from work, taking care of family, or even just keeping up with all the mental activity in our busy world. But if you’re really struggling to get through the day, or if getting out of bed feels like a major accomplishment, it’s time to hit pause and ask, why am I so tired?

1. Mental Fatigue vs. Physical Fatigue

As a doctor, one of the first things I ask my patients when they come to me with fatigue is: Is it mental or physical? Understanding the type of fatigue helps determine the best course of action for recovery.

• Mental Fatigue: This can feel like difficulty focusing, lack of motivation, zoning out, or feeling detached, even after a good night’s sleep. It’s often related to stress and burnout, which can interfere with cognitive function, memory, and decision-making.

• Physical Fatigue: If you’re feeling physically drained, with sore muscles, joint pain, or a strong desire to sleep all day, this is physical fatigue. It often comes with extended recovery times after workouts or simple tasks becoming exhausting.

Of course, both types can occur simultaneously.

2. What Causes Fatigue?

Fatigue is often linked to three main areas: food, hydration, and sleep. These are the foundations of your energy levels, and when one is out of balance, fatigue can set in.

Food: The Right Fuel for Your Body

Your body needs the proper fuel to function, just like a car needs gas. Without the right nutrients, it simply can’t run efficiently.

• Protein: Protein is essential for muscle recovery, hormone production, and metabolism. It’s also packed with nutrients like B vitamins, iron, and fatty acids, deficiencies in these can lead to fatigue. Aim for 20-25g of protein per meal to maintain steady energy throughout the day.

• Essential Nutrients: Beyond protein, ensure you're getting a variety of vitamins and minerals from whole foods. These nutrients support various bodily functions, including energy production.

The Importance of Hydration

It’s no secret that hydration is crucial for health. But did you know that:

• Your brain is 75% water, and your muscles are about 79% water[1,2]. If you’re dehydrated, both your physical and mental performance suffer. Hydrating properly supports nutrient transport, helps with cognitive function, and protects your brain and spinal cord.

Water is vital for cognitive functions such as thinking, processing, memory, and emotions. Staying hydrated also supports the transportation of nutrients and electrolytes where they’re most needed.

Sleep: The Body’s Energy Restorer

Sleep is one of the most important factors for energy restoration. It’s when your body repairs itself, stores new information, and detoxifies. Sleep enhances ATP (the body’s energy molecule) production, repairs damaged cells, and releases hormones necessary for recovery. Aim for 7-9 hours of sleep per night to recharge and restore your energy.

3. When the Basics Aren’t Enough

If you’re eating well, staying hydrated, and getting enough sleep but still feel drained, it might be time to consider other factors such as hormonal imbalances, gut health, and liver function.

The Liver: A Key Player in Energy

Your liver plays a vital role in energy production and detoxification. Think of it as your body’s “clean-up crew.” If your liver isn’t working efficiently, it can lead to fatigue. The liver:

• Detoxifies the body and regulates blood sugar levels

• Metabolizes fats, proteins, and carbs for energy

• Supports digestion and helps keep inflammation in check

When the liver is overwhelmed, it can slow down the body's energy production, leading to feelings of exhaustion.

4. 3 Ways to Boost Your Daily Energy

If you're feeling consistently fatigued, here are three simple ways to help improve your energy levels:

1. Prioritize Sleep: Make sleep a priority. Aim for 7-8 hours each night to allow your body to recharge and restore its energy.

2. Ensure Adequate Protein Intake: Ensure you’re getting enough protein throughout the day. This will fuel your muscles, stabilize your metabolism, and support long-lasting energy.

3. Hydrate with HydraLyte Plus Liver Support: This supplement not only helps replenish electrolytes and hydration but also supports liver function, addressing fatigue from multiple angles.

 

If you’re struggling with persistent fatigue, take a step back and evaluate the basics: food, hydration, sleep, and consider supporting your liver function. By addressing these key areas, you’ll be able to restore your energy and feel more like yourself again. And if fatigue persists, it may be worth scheduling a visit with your doctor for a check-up and some blood tests to take a proactive approach to your health.

**This article is purely educational and should not be considered medical advice. Always consult your doctor.

References:

1. Pivarnik J.M., Palmer R.A. Nutrition in Exercise and Sport. CRC Press; Boca Raton, FL, USA: 1994. Water and electrolyte balance during rest and exercise; pp. 245–262. 

2. Mitchell, H.H., Hamilton, T.S., Steggerda, F.R., and Bean, H.W., 1945, The chemical composition of the adult human body and its bearing on the biochemistry of growth: Journal of Biological Chemistry, v. 158, issue 3, p. 625-637.