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20+ Easy and Delicious Beet Recipes For You To Try AT Home!

20+ Easy and Delicious Beet Recipes For You To Try AT Home!

Beetroot, commonly called beet has reached popularity as a super food rated as a highway to health after studies claimed that it improves athletic performance, increases blood flow and lowers blood pressure.

    The appealing nutritious red beet can be juiced up too. The beetroot like many other vegetables is a source of nutrients minus the fat-with added protein. The carbohydrate profile of beetroot is unique. They contain a huge percentage of sugar, but have half of the total carbs of starchy veggies like potatoes. Because of the low carbs and fiber content of 3 grams, the effect on blood sugar levels stay moderate.

    If the beets you have still have greens attached remove them as they drain liquid from the beet. Do not throw these greens away. They are edible .

    Beet Helps Us Grow New Cells

    • Folate helps to synthesize DNA and protein and DNA. It is therefore essential for the growth of new cells. A folate deficiency can result in anemia as red blood cells do not reach maturity. Folate also helps to prevents cardiovascular disease. A cup of cooked beetroot supplies one-third of the daily recommended folate (136g)

    Beet is the vegetable you need for healthier bones

    • Manganese is necessary for the cartilage and bones and achieve the resiliency to hold up without breaking. One cup of fresh beets is equal to 23 percent of the recommended daily allowance

    Beet Keeps you a steady “Beet-ing” heart

    • Sufficient potassium helps with blood pressure. A cup of boiled beets has 11 percent of the recommended daily allowance .

    Lets get Down to the Beet ! Time to Enjoy!

    Whether you like them sweetly roasted, pickled , or crunchy chips, there is scrumptious beet recipe for all. Fresh beets take about 30 to 60 minutes to cook, depending on the size .

    Ready to serve these nice beet recipes?

    1. A Simple Beet Serving

      After they are boiled or roasted, serve with lemon or balsamic vinegar

      2. Beet Salad Servings

         Optional choices to add to your salad:

        Apples and Mushrooms

        Mix beet slices with some celery and apples. Add a vinaigrette dressing in sumptuous mushrooms, green peas and sunflower seeds,topped with fresh dill and yogurt.

        Orange and Cabbage

        Equal parts of cabbage and beet and cabbage. Shred beets. Shred the cabbage. Add one navel orange, peeled and chopped.

        Ginger and Carrot

        Beet and ginger are a killer combination. Use equal amounts of carrot and beets. Add in the minced ginger to the mix; mix in some peanut oil, lime juice , and cilantro .

        3. Beet and Goat Cheese Terrine

          A delicious tasty appetizer in a dazzle of goat cheese and beets

          Ingredients:

          • whipping cream
          • 1 Tbsp finely chopped chives
          • 1 Tbsp finely chopped mint
          • 1 tsp finely grated lemon zest, salt and pepper

          Instructions: 

          Boil the beets whole and untrimmed with lemon juice (place whole lemon halves in the water after juicing them), until tender. Drain the beets, cool them and peel. Slice the beets thinly and place in a bowl. Beat the goat cheese with some whipping cream until there is smooth mix . Add remaining ingredients and season.Place a single beet in muffin tin cups and place the goat cheese mixture topping with a beet slice. Chill for two hours and serve

          4. Rich Beet Chocolate Cake

            Health in a delicious mix. It may look full of chocolate but is filled with Beets

            Ingredients: 

            • 2 cup all-purpose flour
            • ¾ cup sugar
            • ⅔ cup Dutch process cocoa powder
            • 1 tsp baking powder
            • 1 tsp salt
            • ¾ cup unsalted butter at room temperature, cut into pieces
            • 2 large eggs at room temperature
            • 1 tsp vanilla extract
            • ¾ cup finely grated cooked beets (about 2 large beets)
            • 1 ¼ cup hot water
            • Frosting : 1/2 cup + 2 Tbsp unsalted butter,1 cup sugar,¾ cup Dutch process cocoa powder,¾ cup whipping cream,1 tsp vanilla extract,½ tsp salt

            Instructions: 

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            Set the oven to preheat at 350 F. Grease cake pans .Sift the flour . Add cocoa, sugar, salt and baking powder. Add the butter and mix . Add vanilla and eggs . Add the beet mix and hot water . Place in cake pan and bake for 35 minutes. Coat with the frosting mixture.

            5. Candied Baby Beets

              A toss on cayenne pepper or some cumin seeds and a delicious tinge to the side dish wonder

              Ingredients: 

              • 2 Tbsp unsalted butter
              • 2 Tbsp brown sugar
              • 1 Tbsp Quebec maple syrup
              • 1 cup cooked baby red beets, peeled and cut in half
              • 1 cup cooked striped baby beets, peeled and cut in half
              • 1 cup cooked yellow/golden baby beets, peeled and cut in half
              • sea salt and cracked black pepper to taste
              • ¼ cup chives, sliced

              Instructions: 

              Heat a non-stick skillet adding butter and maple syrup in brown sugar. Simmer until a golden syrup forms. Add the cooked, peeled beets to the syrup and continue to cook until most of the sauce is evaporated and the beets start to caramelize. Turn the heat off and season the beets with sea salt and pepper to taste. Sprinkle the candied beets with the sliced chives and serve family style for that perfect family meal.

              6. Spicy Beet Bites

                Ingredients:

                • 1 large beet, cooked and peeled
                • ¼ cup olive oil
                • 1 tsp coriander seeds
                • 1 tsp cumin seeds
                • ½ tsp cumin powder
                • ¼ tsp cayenne pepper
                • ½ tsp coarse salt,black pepper to season
                • 1 handful fresh coriander, chopped

                7. Cumin Roasted Beets

                  Ingredients:

                  • 2 Tbsp (30 mL) pomegranate juice
                  • 1 Tbsp (15 mL) lemon juice
                  • 1 tsp (5 mL) Dijon mustard
                  • 3 Tbsp (45 mL) olive oil
                  • 1 tsp (5 mL) kosher salt,freshly ground pepper
                  • 1 lb(s) (500 g) beets
                  • 1 tsp (5 mL) ground cumin
                  • 8 cup (2 L) kale, coarsely chopped, stems and ribs removed
                  • ½ cup (125 mL) Feta cheese, crumbled
                  • ½ cup (125 mL) walnuts, coarsely chopped

                  Instructions: 

                  Stir pomegranate juice with lemon juice and Dijon. Whisk in 2 tbsp (30ml) olive oil. Season with ¼ tsp salt and pepper.Preheat oven to 350ºF. Peel beets. Cut small beets in half, and large beets into quarters. Toss with 1 tablespoon (15 mL) olive oil, cumin, remaining salt and pepper in a large bowl. Transfer to a parchment-lined baking sheet and cover loosely with foil. Bake for 40 minutes, or until tender. Remove from oven. Combine kale with feta and walnuts in a large bowl. Add vinaigrette and toss to coat. Divide salad between plates. Slice beets into ¾-inch wedges and place over salad.

                  8. Beet Risotto with Asparagus

                    Ingredients:

                    • Risotto: 2 Tbsp olive oil,1 cup diced leeks, washed well,1 cup Arborio rice,½ cup dry white wine,juice of 1 lemon,2 cup coarsely grated fresh beets,2 tsp chopped fresh thyme,2 tsp chopped fresh tarragon,3 cup vegatable stock,salt and pepper
                    • Fricassee: 1 ½ lb(s) asparagus, cut into 1-inch pieces,1 Tbsp olive oil,1 cup diced leeks, washed well,½ lb(s) button mushrooms, quartered,1 tsp chopped fresh thyme,1 tsp chopped fresh tarragon,salt and pepper, lemon juice, to taste, chopped chives, for garnish

                    Instructions: 

                    • Risotto

                    For the risotto, heat a heavy-bottomed pot over medium heat and add the oil. Add the leeks and sauté until they are tender, about 5 minutes. Add the rice and sauté for another minute, then add the wine and lemon juice, simmering while stirring until it has all been absorbed. Add 1 cup of the vegetable stock, the grated beets, thyme and tarragon and reduce the heat to a gentle simmer. Stir the rice frequently, adding the remaining stock, one cup at a time, after the previous addition has been fully absorbed. Season to taste and serve.

                    • Fricassee

                    While the risotto is cooking, prepare the fricassee. Blanch the asparagus in boiling, salted water for 2 minutes, then drain and rinse to cool. Heat a large sauté pan over medium-high heat and add the oil. Add the leeks, mushrooms, thyme and tarragon and sauté until the vegetables are tender, about 5 minutes. Add the blanched asparagus to warm it through, season and add the lemon juice to taste. Serve the fricassee over the beet risotto.

                    9. Autumn Vegetable Salad

                      Ingredients:

                      • 1 lb(s) whole beets (about 4 medium)
                      • 1 ½ lb(s) Yukon Gold potatoes
                      • 1 lb(s) celery root (1 medium)
                      • 6 Tbsp olive oil, salt and pepper
                      • 1 Tbsp white vinegar
                      • 1 Tbsp prepared horseradish
                      • 1 tsp Dijon mustard
                      • 2 Tbsp chopped fresh dill
                      • ¼ cup mayonnaise
                      • ⅓ cup sour cream

                      Instructions: 

                      Preheat oven to 350°F. Peel and dice the beets, celery root and potatoes. Place each in separate baking dishes and toss each with 2 Tbsp of oil and season lightly. Cover each dish with foil and bake until each is tender (celery root takes about 30 minutes, potatoes about 40 minutes and beets 50 minutes). Let cool. Whisk vinegar, horseradish, mustard, dill, mayonnaise and sour cream together. Stir in cooled vegetables and season to taste.

                      10. Heart Beet and Fennel Salad

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                        Ingredients:

                        • ½ cup maple pecans or walnuts
                        • 1 raw beet peeled and coarsely grated
                        • 1 Fuji apple or Granny Smith
                        • peeled, cored, grated
                        • 1 fennel bulb, trimmed and grated
                        • ½ cup fresh mint, roughly chopped
                        • 2 Tbsp fresh basil
                        • 2 Tbsp balsamic vinegar
                        • ¼ cup olive oil,6 oz Stilton cheese, crumble

                        Instructions: 

                        Grate the beets, and fennel and apple keep in separate bowls. Toss the beets with the mint, basil, oil, and balsamic vinegar. Gently toss in the fennel and apple and top with cheese and nuts. Serve immediately.

                        11. Beet and Goat Cheese Salad

                          Ingredients:

                          • 4 large beets, washed and ends trimmed,
                          • 2 Tbsp olive oil,Salt and pepper,½ cup goats cheese,
                          • Olive oil for drizzling,
                          • Balsamic vinegar for drizzling,
                          • 1 bunch of chopped Italian parsley,
                          • Fresh ground pepper

                          Instructions:

                          Preheat oven to 400°F, Place beets on a sheet of tin foil and drizzle with olive oil and salt and pepper, Wrap tightly and place on a baking sheet. Roast for about an hour, or until easily pierced with a fork. Unwrap and when beets are cool enough to handle, peel them and slice into even wedges.Place in a salad bowl and drizzle with olive oil and vinegar to taste.Crumble goat cheese over top and garnish with parsley and fresh ground pepper.Toss to combine and enjoy!

                          12. Beet and Carrot Dip

                            Ingredients: 

                            • 1 large beet, washed and trimmed,
                            • 2 medium carrots,½ cup sour cream (125ml),
                            • ½ cup crumbled feta cheese (125ml),
                            • 1 green onion, chopped,
                            • 1 Tbsp finely chopped fresh dill (15ml),
                            • 1 tsp orange zest (5ml),
                            • 1 tsp orange juice (5ml),
                            • ½ tsp salt (2ml),
                            • ¼ tsp freshly ground pepper (1ml),
                            • ½ tsp prepared mild horseradish (2-4ml)

                            Instructions: 

                            Place the beets in a microwaveable dish, cover tightly, and microwave on high for 7-8 minutes. Carefully add the carrots to the dish and cover again. Microwave on high for 3-4 more minutes, or until vegetables are tender. Let stand for 10-15 minutes, or until cooled slightly. Peel the skin from the vegetables. Pulse beets and carrots in a food processor with the sour cream, feta, green onion, dill, orange zest and juice, salt and pepper, until smooth. Divide the beet dip into 2 equal portions. Add horseradish, to taste, to the adult portion.

                            13. Beet Salad with Honey Horseradish Dressing

                              Ingredients: 

                              • 6 large beets, unpeeled,
                              • ¼ cup chopped fresh chives,
                              • 2 Tbsp honey,
                              • 2 Tbsp olive oil,
                              • 2 Tbsp lemon juice,
                              • 1 Tbsp creamed horseradish (or to taste),
                              • 1 clove garlic, finely chopped,
                              • Salt and pepper

                              Instructions: 

                              In a large saucepan of boiling water, cook the beets until tender. Drop them into cold water to cool them quickly. Drain and peel. Cut into 1-cm (1/2-inch) thick wedges. Set aside.In a large bowl, whisk together all the ingredients. Add the beets and toss well. Season with salt and pepper. Serve warm or at room temperature.

                              14. Cabbage and Beet Soup

                                Ingredients: 

                                •  1 onion, chopped,
                                • 2 Tbsp olive oil,
                                • 1 Tbsp brown sugar,
                                • 2 Tbsp white wine vinegar,
                                • 2 medium potatoes, peeled and diced,
                                • 2 medium beets, peeled ,
                                • 2 cup finely sliced green cabbage,
                                • 6 cup chicken broth,
                                • ¼ cup flat-leaf parsley, chopped,
                                • Salt and pepper

                                Instructions: 

                                In a saucepan over medium heat, brown the onion in the oil. Add the brown sugar and cook, stirring constantly, for 1 minute. Deglaze with the vinegar. Add the remaining ingredients except the parsley. Season with salt and pepper. Bring to a boil. Cover, reduce the heat and simmer until the vegetables are tender, about 25 minutes. Add the parsley and adjust the seasoning.Serve with open-face sausage and paprika sandwiches

                                15. Pickled Beets

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                                  Ingredients: 

                                  For pickling : Roasted Beets ,1 large red onion, frenched,1 cup tarragon wine vinegar,1 ½ tsp kosher salt,½ cup sugar.1 cup water

                                  Roasted Beets: 6 medium beets, cleaned with 1-inch stem remaining,2 large shallots, peeled,2 sprigs rosemary, 2 tsp olive oil

                                  Instructions: 

                                  Pickling : Remove the skin from the Roasted Beets and slice thinly. Arrange in 1-quart jars alternating layers with the onion. In a small pot boil the rest of the ingredients and pour over the beets. Tightly lid the jars and place in the refrigerator for 3 to 7 days before serving.

                                  Roasted Beets: Preheat oven to 400ºF. In a large bowl toss all of the ingredients. Place into a foil pouch and roast in the oven for 40 minutes.

                                  16.Vegetarian Beet Borscht

                                    Ingredients: 

                                    • 2 large beets, peeled and cubed,
                                    • 2 medium sweet potatoes, peeled and cubed,
                                    • 6 cups water,
                                    • 1 large onion, peeled and chopped,
                                    • ½ tsp sea salt to taste,
                                    • ½ tsp pepper, to taste,
                                    • 1 large bay leaf, dried,
                                    • 1 medium parsnip, chopped,
                                    • 1 medium carrot, chopped,
                                    • 2 large garlic cloves, sliced,
                                    • 3 tsp raw honey,
                                    • 4 large dill sprigs, chopped,
                                    • 1 Tbsp olive oil, to fry

                                    Instructions: 

                                    Put the potatoes, carrot, parsnip, beets and bay leaf in a large pot of water. Add salt and pepper. Bring to a boil and cook for about 15-20 minutes. Sauté the onion, garlic and dill to your liking and then add it to the pot.Cook your combined ingredients in your pot over low heat for another 30 minutes.Enjoy your borscht hot or cold, chunky or pureed!

                                    17. Baked Beet Chips

                                      Ingredients and instructions:

                                      • 3 sliced beets, 1 Tbsp olive oil, 1 pinch salt,2 sprigs rosemary
                                      • Bake sliced beets with olive oil, salt and rosemary at 375ºF for 15-20 minutes.

                                      18.Smoked Herring Potato Salad

                                        Ingredients:

                                        • 2 potatoes, peeled, shredded
                                        • ½ cup smoked herring
                                        • 2 cups pickled beets, shredded
                                        • 1 Granny Smith apple
                                        • 1 tsp grainy mustard
                                        • 1 tsp mayonnaise
                                        • 1 Tbsp lemon juice
                                        • Salt and pepper
                                        • ½ bag kale chips
                                        • 1 sprig dill, loose leaves

                                        Instructions:

                                        Boil the potato until its cooked but not mushy, about 5-10 minutes.In a medium bowl combine potatoes, herring, and beets. Pour a little beet juice in to add color and lightly stir ingredients together. Use a mandolin to shred the granny smith apple and place into ½ the lemon juice and some water. Add the remaining lemon juice, mayonnaise, and grainy mustard to the salad. Remove half of the shredded apple from the lemon water. Gently mix the salad together. Season to taste with salt and pepper. Place a nest of kale chips in the center of the serving plate or bowl. Gently layer some salad on top. Next layer on some of the remaining shredded apple, more salad, and top off with more apples. Sprinkle with dill to serve

                                        19. Beet Heart with Chevre

                                          Ingredients

                                          •  5 medium sized beets
                                          • 1 Tbsp vegetable oil
                                          • 1 cup chèvre (250 ML)
                                          • 1 handful Fresh chives

                                          Instructions: 

                                          Preheat oven to 400 degrees F (200 C) Rub beets in oil then wrap in foil and roast for 1 hour or until fork tender in centre.Remove beets from foil and cool. Peel skins off beets by just rubbing with fingers (If you want to protect skin from colour, use gloves). Slice beets into rounds about 1/2-inch (1 cm) thick. With a small heart cookie cutter, cut out heart shape out of the beet slices. Transfer hearts ( 2 to 4 per person)to individual serving plates.Top with crumbled chèvre and garnish with chives.

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                                          19. Beet and Potato Latkes

                                            Ingredients:

                                            Latkes : 3 large beets, ½ yellow onion,3 Adora or yellow-flesh potatoes,½ cup all-purpose flour,2 eggs¼ cup fresh dill, chopped2 – 3 cloves garlic, minced,Pinch of salt and freshly ground pepper,Canola oil.

                                            Crème Fraîche : 2 cups full-fat sour cream,1 Tbsp fresh dill, chopped,½ cup whipping (35%) cream,Pinch Kosher salt

                                            Eggs and Spinach: White vinegar, 8 eggs, Canola oil, 1 clove garlic, minced, 2 cup lightly packed spinach leaves,Splash dry white wine, Kosher salt

                                            Instructions:

                                            Latkes

                                            Using a box grater, shred beets and onions into a small colander set inside a bowl. Using the back of a spoon, press juices out (discard juices). Using the same box grater, shred potatoes and transfer to a bowl of cool water as you work to prevent oxidization. Drain well. In a large bowl, combine shredded beets and onions, shredded potatoes, flour, eggs, dill, garlic, and salt and pepper to taste. Preheat a large skillet over medium-high heat. Add a splash of oil. Drop palm-sized handfuls of the latke mixture into the hot pan and, using a spatula, flatten (patties should be 4 to 5 inches in diameter and no thicker than a 1/4 inch). Cook until browned, about 4 to 5 minutes per side.

                                            Crème Fraîche

                                            In a small bowl, combine all of the ingredients. Cover and refrigerate until ready to use.

                                            Eggs and Spinach

                                            Fill a pot of with water, add a splash of vinegar, and bring to a boil. Reduce heat to medium and poach a few eggs at a time (5 minutes to retain soft and runny yolks, or longer, to taste). Transfer poached eggs to a plate lined in paper towel and set aside until ready to serve. Meanwhile, in a skillet over medium, heat a splash of oil. Sauté garlic for 2 minutes, until fragrant. Add spinach and cook until just wilted, about 1 minute. Add wine and salt and cook, stirring occasionally, for 2 to 3 minutes (be careful not to overcook spinach; it should be bright green). Remove from heat.

                                            To Serve

                                            1. To Serve: Divide latke patties among servings plates. Top with a mound of spinach, and then a poached egg. Dollop each egg with crème fraîche and garnish with red peppers. Serve with fresh fruit alongside.

                                            20. Black Bean Beet Hummus

                                              A hummus and Beet mixture in delectable Pita

                                              Ingredients:

                                              • 1 raw beet, roughly chopped,
                                              • 2 cloves garlic, peeled,
                                              • 1 cup cooked black beans, drained and rinsed if using canned,
                                              • ¼ cup tahini, 2 Tbsp lemon juice,
                                              • 1 Tbsp balsamic vinegar (preferably aged),
                                              • 1 tsp ground cumin,
                                              • ½ tsp salt
                                              • Serving: Whole wheat pita bread, Thinly sliced radishes,Sesame seeds,Fresh herbs of choice

                                              Instructions: 

                                              Pulse the beet and garlic into a food processor until it is finely minced. Add r hummus ingredients puree.Place in serving bowl. Preheat oven to 375°F. Place pitas on a baking tray and warm for approximately 7 minutes, or until desired temperature. Remove from oven and slice into wedges. Serve with hummus, garnished with radishes, sesame seeds and herbs.

                                              Featured photo credit: Pixabay via cdn.pixabay.com

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                                              Nena Tenacity

                                              Nena is passionate about writing. She shares her everyday health and lifestyle tips on Lifehack.

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                                              Last Updated on November 12, 2020

                                              Why You’re Feeling Tired All the Time (and What to Do About It)

                                              Why You’re Feeling Tired All the Time (and What to Do About It)

                                              If you find that you’re feeling tired all the time, it’s important to understand that it’s a common problem for many. With all of the demands of daily life, being tired seems to be the new baseline. In fact, two-fifths of Americans are tired most of the week.[1]

                                              If you’re tired of feeling exhausted, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

                                              In this article, we’ll discuss the latest reasons why you’re so tired and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

                                              What Happens When You’re Too Tired

                                              If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

                                              Here are some common examples of what happens when you’re feeling tired:[3]

                                              • Trouble focusing because memory and learning functions may be impaired.
                                              • Experience mood swings and an inability to differentiate between what’s important and what’s not.
                                              • Dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
                                              • Finding it more difficult to exercise.
                                              • Immune system may weaken, causing you to pick up infections more easily.
                                              • Overeating because not getting enough sleep activates the body’s endocannabinoids, even when you’re not hungry.
                                              • Metabolism slows down, so what you eat is more likely to be stored as belly fat.

                                              Why Are You Feeling Tired All the Time?

                                              Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue, and Chronic Fatigue Syndrome (CFS).

                                              Here’s a quick overview of each common cause of fatigue and feeling tired all of the time:

                                              1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep, restorative sleep.
                                              2. Fatigue occurs from prolonged sleeplessness, which could be triggered by numerous health problems, such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea, or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
                                              3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

                                              The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance, or emotional trauma. It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

                                              Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

                                              You can learn more about some causes of fatigue in this video:

                                              Feeling Tired Vs Being Fatigued

                                              If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

                                              Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

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                                              Tiredness is primarily about lack of sleep. However, fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety, or emotional stress and/or are overweight and physically inactive[5].

                                              Symptoms of fatigue include:

                                              • Difficulty concentrating
                                              • Low stamina
                                              • Difficulty sleeping
                                              • Anxiety
                                              • Low motivation

                                              These symptoms may sound similar to those of tiredness, but they usually last longer and are more intense.

                                              Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. However, there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

                                              How Much Sleep Is Enough?

                                              The number one reason you may feel tired is because of sleep deprivation, which means you are not getting enough high-quality sleep.

                                              Research suggests that most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night[6]. If you’re sleep deprived, the amount of sleep you need increases.

                                              Get the right amount of sleep to stop feeling tired.

                                                The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

                                                Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

                                                Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[7]

                                                If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is the most likely reason you feel tired all the time. That is actually good news because sleep deprivation is much simpler and easier to address than the other root causes.

                                                It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities, such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

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                                                4 Simple Changes to Reduce Fatigue

                                                Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

                                                1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
                                                2. Exercising regularly
                                                3. Using stressbusters
                                                4. Creating a bedtime routine to sleep better

                                                After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

                                                I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

                                                Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

                                                • L is for Lifestyle and means living healthy, including getting enough sleep.
                                                • E is for Exercise and means getting at least 20 minutes of physical activity a day, ideally for six days a week.
                                                • A is for Attitude and means thinking positive and reducing stress whenever possible.
                                                • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

                                                The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight, and to achieve overall wellness.[8]

                                                Living Healthy

                                                Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested, and better overall.

                                                In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger. In fact, long-term sleep deprivation has been linked to an increase in Alzheimer’s later in life[9].

                                                As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

                                                Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

                                                1. Unplug

                                                Many of us try to unwind by watching TV or doing something on an iPhone or tablet. However, tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime. This won’t help you stop feeling tired all the time.

                                                Try to turn off all tech one hour before bed and create a tech-free zone in your bedroom.

                                                2. Unwind

                                                Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating, or taking an Epsom salt bath.

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                                                3. Get Comfortable

                                                Ensure your bed is comfortable and your room is set up for sleep.

                                                Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep. Also, it’s ideal if your bedroom is dark and there is no noise.

                                                Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed. If your mind is still active, write a to-do list to help you fall asleep faster.[10]

                                                This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

                                                Exercise

                                                Many people know that exercise is good for them, but they just can’t figure out how to fit it into their busy schedules.

                                                That’s what happened in my case, but when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my sedentary lifestyle.

                                                I decided to start swimming because it was something I had always loved to do. Find an exercise you love and stick to it to stop feeling tired all the time. Ideally, get a combination of endurance training, strength training, and flexibility training during your daily 20-minute workout.

                                                If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try as it will increase your flexibility and lower your stress.

                                                Attitude

                                                Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

                                                When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted, but there was one thing that always worked to help me feel calmer and less fatigued: Breathing.

                                                But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” (or “Pranayama” in Sanskrit).

                                                Here’s how you do Long-Exhale Breathing:

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                                                1. Sit in a comfortable position with your spine straight and your hand on your tummy.
                                                2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air).
                                                3. Hold your breath while you mentally count to 7 and enjoy the stillness.
                                                4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it).
                                                5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep breath.
                                                6. Repeat 3 times, ensuring your exhale is longer than your inhale so you relax your nervous system.

                                                This type of “long-exhale breathing” is scientifically proven to reduce stress.

                                                When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[11]

                                                Nutrition

                                                Diet is vital for beating fatigue if you’re feeling tired all the time – after all, food is your main source of energy.

                                                If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels, which may lead to daytime sleepiness.

                                                Eating a diet for fatigue doesn’t need to be complicated or time-consuming though. For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

                                                Here’re 9 simple diet swaps you can make today:

                                                1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
                                                2. Add a healthy fat or protein to any carb you eat, especially if you eat before bed.
                                                3. Fill up with fiber, especially green leafy vegetables.
                                                4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice, and corn.
                                                5. Swap natural sweeteners for refined sugars, and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
                                                6. Replace ice cream with low-sugar alternatives.
                                                7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive, and nut oils.
                                                8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts.
                                                9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice.

                                                Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron, and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

                                                That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

                                                Alternatively, you might consider a high-quality multivitamin or specific supplement.

                                                The Bottom Line

                                                If you are tired of feeling tired all the time, then there is tremendous hope.

                                                If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices. If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes discussed above.

                                                Overall, adopting a healthier lifestyle is the ideal remedy for feeling more rested and energized.

                                                More Tips to Stop Feeling Tired All the Time

                                                Featured photo credit: Cris Saur via unsplash.com

                                                Reference

                                                [1] YouGov: Two-fifths of Americans are tired most of the week
                                                [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
                                                [3] The New York Times: Why Are We So Freaking Tired?
                                                [4] Mayo Clinic: Chronic fatigue syndrome
                                                [5] Very Well Health: Differences Between Sleepiness and Fatigue
                                                [6] Advanced Sleep Medicine Services: NEW Guidelines: How much sleep do you need?
                                                [7] Mayo Clinic: Lack of sleep: Can it make you sick?
                                                [8] Ask Dr. Sears: The L.E.A.N. Lifestyle
                                                [9] National Institute on Aging: Sleep loss encourages spread of toxic Alzheimer’s protein
                                                [10] American Psychological Association: Getting a Good Night’s Sleep
                                                [11] Yoga International: Learning to Exhale: 2-to-1 Breathing

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