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33 Quick And Healthy Breakfasts For Busy Mornings

33 Quick And Healthy Breakfasts For Busy Mornings

It’s one thing wanting to eat healthily and browsing the internet for perfectly balanced and tasty recipes to prepare, and a whole other thing to turn your good intentions into reality. In between packing your kids’ lunches and getting yourself ready for work, where are you supposed to find the time to slave over the stove and put together that breakfast you found on Pinterest?

To set yourself and your family up for the day, you need to be able to provide sources of protein, health fats, vitamins, and nutrients. And you need to do it quick. So here are 33 recipes – enough to last you a month – that will enable you to do just that. Enjoy!

1. Egg White Veggie Muffins – Ultimate Paleo Guide

egg white

    You can’t get much quicker than grabbing a muffin or two as you walk out the door. These egg muffins can be cooked in large batches and stored in the fridge for when you need them. Packed with protein and vegetables, this paleo recipe gives your body the nutrients it needs, rather than the stacks of carbs and sugar found in breakfast cereals.

    2. Apple Sandwiches with Almond Butter and Granola – Garnish with Lemon

    Screen Shot 2014-10-21 at 19.38.59

      These apple sandwiches are really quick together and they’re super healthy because of the vitamins, nutrients, and healthy fats they contain. These are particularly great for fussy kids.

      3. Banana Bites – Cave Girl In The City

      Screen Shot 2014-10-21 at 19.43.43

        These banana bites make great morning snacks. Make up a big batch ahead of breakfast time and then simply pop a few in your mouth when you’re in a rush. Vitamins, minerals, and healthy fats. Win!

        4. Eggplant & Eggs – Paleoso

        eggplant

          This dish is a nice twist on plain eggs. One cup of eggplant contains only 33 calories. Eggplant is also full of vitamins, minerals, antioxidants too! This dish only takes a few minutes to put together too.

          5. Green And White Omelette – It’s Time To Burn!

          paleo-breakfast-green-and-white-omlette

            Why not make your regular egg-based breakfasts much healthier by loading up on green veggies? This is a great way to pack in the nutrients right at the start of the day and, who knows, maybe you’ll even be able to convince your kids to give it a go!

            6. Baked Tomato and Egg Cups – A Beautiful Bite

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            Baked tomato

              These baked tomato and egg cups are not only tasty, but cute too. The perfect addition to your healthy morning breakfast (or brunch)!

              7. Broiled Grapefruit – Joy The Baker

              grapefruit

                Starting your day with fruit is a great way to get yourself feeling alert and awake. Grapefruits are a great source of vitamin C, which helps to support your immune system. This would be a good breakfast to have if you’re feeling a bit under the weather or full of cold.

                8. Morning Zing Smoothie – Ultimate Paleo Guide

                Screen Shot 2014-10-21 at 19.44.43

                  This recipe is perfect for you if you’re not an early bird and you need something zingy to wake you up in the morning. Simply throw the ingredients into a blender and glug it down. You’ll soon be ready for the day ahead.

                  9. 3 Ingredient Simple Protein Pancake – PaleOMG

                  pancakes

                    Protein is great, not only because it helps you to grow and heal, but because it keeps you feeling fuller for longer. These protein-filled pancakes are really simple to make because they only contain three ingredients.

                    10. Holiday Lara Bar – Civilized Caveman Cooking

                    lara

                      These bars contain nuts and spices, both of which come with multiple health benefits. Nuts are great sources of health fat and you can prepare these bars ahead of time and just grab one from the fridge in the morning.

                      11. Polenta – The Kitchn

                      Screen Shot 2014-10-21 at 19.45.40

                        Polenta tastes nutty and creamy and it’s a pleasant alternative to oatmeal. Using a microwave, it takes just five minutes to prepare.

                        12. Paleo Breakfast Burrito – Spoonful of Sugar Free

                        Screen Shot 2014-10-21 at 19.46.35

                          What better way to eat your vegetables than to wrap them in meat? These burritos are quick to put together but, if you’re really short on time in the mornings, you could prepare a batch the night before, and just grab them out of the fridge as you head out the door.

                          13. Spicy Salsa Stuffed Avocado – Wheat Belly Blog

                          stuffed avocado

                            Avocados are great sources of healthy fat and, combined with a salsa made of tomato, onion, and fresh cilantro, they make a tasty breakfast snack. This breakfast is quick to make and easy to transport.

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                            14. Breakfast Bombs – Healthy Blender Recipes

                            breakfast bombs

                              These breakfast bombs look so good you almost won’t want to eat them! They’re full of healthy goodness too because of all the nuts, seeds, and berries they contain.

                              15. Strawberry Fruit Salad – Rawmazing

                              strawberry-salad1

                                Salads are quick and healthy meals to put together and you can either whip one together in the morning or make up a huge one at the weekend and dip into it throughout the week. This salad is particularly tasty because it contains strawberries.

                                16. Almond Chia Pudding – Healthy Blender Recipes

                                chia pudding

                                  This breakfast pudding contains lots of natural ingredients, including almond milk, maple syrup, and chia seeds. Chia seeds are loaded with nutrients and they’re low-calorie too.

                                  17.  Paleo Apple Muffins – Paleo Breakfast

                                  Apple Muffins 2

                                    Muffins make a great on-the-go breakfast option. These moist and tasty apple muffins are no exception. These quick and easy muffins can be made over the weekend and eaten all week long! The coconut flour gives them a fluffy consistency while the eggs pack enough protein to keep you full and satisfied. The apple and honey add just enough sweetness that you think you are cheating!

                                    18. Poached Eggs w/Tomato, Avocado & Basil – Milk Free Mom

                                    Poached-Eggs-with-Heirloom-Tomatoes-Avocado-

                                      Avocados are full of health fats and, contrary to popular opinion, fat is essential for good health. Without fat in your diet, your body won’t be able to absorb all the nutrients you consume, so chowing down on fruit and vegetables won’t do you much good unless you get some fat in there too. This simple recipe makes it easy to do just that.

                                      19. Berries and Cream – Against All Grain

                                      Screen Shot 2014-10-21 at 19.47.30

                                        The is one of the simplest and healthiest breakfasts around. Berries contain vitamin K, vitamin C, fiber, manganese and other antioxidants. Coconut cream contains fiber, B vitamins, vitamin C, vitamin E, and lots of essential minerals.

                                        20. Kale Cubes – Lexie’s Kitchen & Living

                                        Screen Shot 2014-10-21 at 19.48.26

                                          Everyone knows that kale is a superfood. It’s the plant that provides the most nutrition per calorie and it’s packed with powerful phytochemicals, calcium, iron, and vitamins A, C, and K. And now it’s even easier to eat lots of it! Simply prepare these cubes the night before you need them and then pop a few out in the morning.

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                                          21. Herb Power Smoothie – Ultimate Paleo Guide

                                          Screen Shot 2014-10-21 at 19.49.18

                                            This is a delightful concoction is full of healthy greens and mango. The cilantro helps to stabilize blood sugar levels and the kale and spinach provide loads of healthy nutrients to help you get your day off to a good start. So tasty. So paleo. So much yum.

                                            22. Baked Peanut Butter + Chocolate Banana Boats – Everyday Maven

                                            boats

                                              Nut butters are full of healthy fats and bananas contain potassium, so, if you can spare the fifteen minutes this recipe requires, you’ll have a delicious, healthy, and warm breakfast.

                                              23. Sautéed Banana Oatmeal – A Nutritionist Eats

                                              banana oatmeal

                                                This recipe makes a delicious twist on plain old oatmeal and the banana asks a nice load of vitamins and nutrients to the meal too. No Monday morning can be a bad Monday morning if you’ve got a bowl of this in front of you.

                                                24. Gourmet Trail Mix – Chow

                                                Screen Shot 2014-10-21 at 20.04.36

                                                  Trail mixes are really easy to put together and nuts are great sources of healthy fats. Be careful, however, not to overdo it, as nuts are very high in calories.

                                                  25. Deviled Eggs – Lauren Conrad

                                                  Screen Shot 2014-10-21 at 20.11.34

                                                    Eggs make great breakfast snacks because they’re quick to make and full of protein. But don’t stick to plain old boiled eggs. Switch it up and cook them different ways to add variety into your diet.

                                                    26. Homemade Granola – Busy But Healthy

                                                    granola

                                                      Granola is a great and quick breakfast, though you’ll have to make this up ahead of time. Make up a huge batch and you’ll always have plenty on hand, so the mornings won’t have to be such a rush.

                                                      27. Pineapple Ginger Tea – Paleoso

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                                                      Screen Shot 2014-10-21 at 19.50.16

                                                        If you’re not one for big breakfasts, this tea will do the trick. Ginger comes with a ton of health benefits, and it’s known to help relieve nausea, so it’s good for troubled stomachs. If you still need a fix – grab some more paleo breakfast recipes here.

                                                        28. Creamed Kale and Eggs – Deliciously Organic

                                                        kale eggs

                                                          This quick breakfast contains healthy fat in the form of ghee or grass-fed butter and veggies in the form of leeks and kale. It’s a filling breakfast and, because it contains protein, it’ll keep you feeling full all morning.

                                                          29. Broiled Prosciutto-Wrapped Asparagus Spears – Nom Nom Paleo

                                                          asparagus

                                                            These spears are lovely and warm, so they’re great for cold winter starts. When eaten regularly, asparagus is believed to have cancer-fighting properties, so this would be a good breakfast to turn into a routine meal.

                                                            30. Watermelon & Radish Salad With Lemon Vinaigrette – Mind Body Green

                                                            Screen Shot 2014-10-21 at 20.01.23

                                                              Salads are quick to put together and this one is packed with nutrients and natural diuretics. It’s low-calorie and tastes delicious.

                                                              31. Bacon & Guacamole Sammies – Nom Nom Paleo

                                                              sammies

                                                                These sammies are a real treat. Avocado is full of healthy fats and bacon brings the protein in this morning snack. The crunchiness of the bacon and the creaminess of the avocado make this breakfast a winner.

                                                                32. Crunchy Kale Chips – Paleoso

                                                                kale

                                                                  For a really quick breakfast that’s packed full of nutrients, make up a batch of kale chips and then grab a handful as you get ready in the morning. A quick & easy paleo snack.

                                                                  33.  Vanilla Chia Seed Pudding with Blackberry and Mango – Paleo Breakfast

                                                                  Chia Seed Pudding-5

                                                                    This simple breakfast is filling, healthy and delicious. You can try adding different toppings, like bananas, cinnamon, strawberries, or nuts. Alternatively, you can try topping your pudding with avocado or pistachios for a savory taste.  What’s easier than reaching in the refrigerator in the morning and dishing out some breakfast pudding? This will be a recipe you come back to often.

                                                                    Featured photo credit: Egg White Veggie Muffins – Ultimate Paleo Guide via ultimatepaleoguide.com

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                                                                    Published on November 14, 2018

                                                                    Why You Suffer from Constant Fatigue and How to Deal with It

                                                                    Why You Suffer from Constant Fatigue and How to Deal with It

                                                                    With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.

                                                                    For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.

                                                                    In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.

                                                                    Why Am I Feeling Fatigued?

                                                                    Fatigue is extreme tiredness resulting from mental or physical exertion or illness.  It is a reduction in the efficiency of a muscle or organ after prolonged activity.[1]

                                                                    It can affect anyone, and most adults will experience fatigue at some point in their life. 

                                                                    For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

                                                                    Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation. 

                                                                    Symptoms of Fatigue

                                                                    Fatigue can cause a vast range of physical, mental and emotional symptoms including:

                                                                    • chronic tiredness, exhaustion or sleepiness
                                                                    • mental blocks
                                                                    • lack of motivation
                                                                    • headache
                                                                    • dizziness
                                                                    • muscle weakness
                                                                    • slowed reflexes and responses
                                                                    • impaired decision-making and judgement
                                                                    • moodiness, such as irritability
                                                                    • impaired hand-to-eye coordination
                                                                    • reduced immune system function
                                                                    • blurry vision
                                                                    • short-term memory problems
                                                                    • poor concentration
                                                                    • reduced ability to pay attention to the situation at hand

                                                                    Causes of Fatigue

                                                                    The wide range of causes that can trigger fatigue include:

                                                                    • Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
                                                                    • Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue.  Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
                                                                    • Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
                                                                    • Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

                                                                    Fatigue can also be caused by a number of factors working in combination.

                                                                    Medical Causes of Fatigue

                                                                    If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.

                                                                    Here are a few examples of illnesses that can cause ongoing fatigue. Seek medical advice if you suspect you have a health problem:

                                                                    Anemia

                                                                    Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.

                                                                    Having anemia may make you feel tired and weak.

                                                                    There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.[2]

                                                                    Chronic Fatigue Syndrome (CFS)

                                                                    Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.

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                                                                    This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]

                                                                    Diabetes

                                                                    Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.[4]

                                                                    Sleep Apnea

                                                                    Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.

                                                                    Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]

                                                                    Thyroid disease

                                                                    An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.[6]

                                                                    Common lifestyle factors that can cause fatigue include:

                                                                    • Lack of sleep
                                                                    • Too much sleep 
                                                                    • Alcohol and drugs 
                                                                    • Sleep disturbances 
                                                                    • Lack of regular exercise and sedentary behaviour 
                                                                    • Poor diet 

                                                                    Common workplace issues that can cause fatigue include:

                                                                    • Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
                                                                    • Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone. 
                                                                    • Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
                                                                    • Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

                                                                    Psychological Causes of Fatigue

                                                                    Psychological factors are present in many cases of extreme tiredness and fatigue.  These may include:

                                                                    • Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
                                                                    • Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
                                                                    • Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

                                                                    How to Tackle Constant Fatigue

                                                                    Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.

                                                                    1. Tell The Truth

                                                                    Some people can numb themselves to the fact that they are overtired or fatigued all the time. In the long run, this won’t help you.

                                                                    To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.

                                                                    Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.

                                                                    The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.

                                                                    One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:

                                                                    • How you feel
                                                                    • What time of day it is
                                                                    • What may have contributed to your fatigue
                                                                    • How your mind and body reacts

                                                                    This analysis may help you identify, understand and then eliminate very specific causes.

                                                                    2. Reduce Your Commitments

                                                                    When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.

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                                                                    If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. Stack these up throughout your day and week, then your stress levels will rise.

                                                                    When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.  This creates more stress and can affect your decision making ability.

                                                                    Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.

                                                                    3. Get Clear On Your Priorities

                                                                    If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.

                                                                    Start with prioritizing just 3 things every day. When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

                                                                    If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

                                                                    Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

                                                                    Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.

                                                                    4. Express More Gratitude

                                                                    Gratitude and confidence are heavily linked. Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

                                                                    It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.

                                                                    Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

                                                                    5. Focus On Yourself

                                                                    Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

                                                                    There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

                                                                    But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us.  Which can make us more fatigued.

                                                                    We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.

                                                                    6. Set Aside Rest and Recovery Time

                                                                    Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.

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                                                                    Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.

                                                                    The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.

                                                                    Can you free yourself up completely from work and personal obligations to just rest and recover?

                                                                    7. Take a Power Nap

                                                                    When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.

                                                                    Napping can improve learning, memory and boost your energy levels quickly.

                                                                    This article on the benefit of napping is a useful place to start if you want to learn more: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

                                                                    8. Take More Exercise

                                                                    The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.

                                                                    Find something that fits into your life, be that walking, going to the gym, running or swimming. 

                                                                    The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

                                                                    You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

                                                                    9. Get More Quality Sleep

                                                                    To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters. 

                                                                    Your body needs sleep to recharge.  Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.

                                                                    My previous article on The Benefits of Sleep You Need to Know will give you some action steps to start improving your sleep. 

                                                                    10. Improve Your Diet

                                                                    Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.

                                                                    Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.

                                                                    On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.

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                                                                    To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

                                                                    Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.

                                                                    Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

                                                                    11. Manage Your Stress Levels

                                                                    Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.

                                                                    When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time. 

                                                                    Identifying the causes of stress and then tackling the problems should be a priority. 

                                                                    My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.

                                                                    12. Get Hydrated

                                                                    Sometimes we can be so busy that we forget to keep ourselves fully hydrated.

                                                                    Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.

                                                                    If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and fatigue.

                                                                    The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as possible.

                                                                    The Bottom Line

                                                                    These 12 tips can help you reduce your tiredness and feeling of fatigue.  Some will work better than others as we are all different, whilst others can be incorporated together in your daily life.

                                                                    If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider making an appointment with your doctor to discuss your condition.

                                                                    Featured photo credit: Annie Spratt via unsplash.com

                                                                    Reference

                                                                    [1]Oxford English Dictionary: Definition of fatigue
                                                                    [2]NHS Choices: 10 Reasons for feeling tired
                                                                    [3]Verywellhealth: What is chronic fatigue syndrome
                                                                    [4]Everyday Health: Why does type 2 diabetes make you feel tired
                                                                    [5]Mayo Clinic: Sleep apnea
                                                                    [6]Harvard Health: The lowdown on thyroid slowdown

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