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Published on May 1, 2019

Why Do I Feel Depressed Every Once in a While for No Reason?

Why Do I Feel Depressed Every Once in a While for No Reason?

Many people ask themselves, “Why do I feel depressed for no reason?”

The truth is that there is always a reason. They just don’t know what it is. The brain is a complex organ, and it takes a great deal of self-awareness to fully understand our thoughts and emotions.

Mild depression is quite common. We all have periods in our lives when we feel sad, and have trouble shaking it off. It may not seem like a big deal, but if we let mild depression fester, then it can diminish our health and quality of life.

Do you want to spend your precious time feeling down, or living life to its fullest?

Below I’ll discuss some of the common reasons why you may feel depressed, and then share with you some simple and effective tools for getting you out of your funk, and to help you develop the self-awareness and inner strength to prevent it in the future.

Why Do I Feel Depressed?

Understanding why you feel depressed is an important step to treating and preventing depression.

You don’t have to be a trained psychologist to figure out why you’re feeling sad. Sometimes, you just need to observe what is going on in your body, mind, and your life.

Here are some of the more common causes of mild depression:

Feeling Stress Out and Overwhelmed

Stress can be a major contributor to mild depression. Busy people have many commitments, such as work, family life, and extracurricular activities. All of these can leave you feeling stressed and overwhelmed.

The way stress contributes to depression is that when you’re so busy, you don’t have time to give your mind a rest. When this happens, your thoughts gain so much momentum that it’s almost impossible to slow it down. And when your mind is racing out of control, you begin feeling like you’re losing control of your life.

Physical Health Conditions

What is your body telling you?

There are various physical conditions that can lead to depression. One of them is Vitamin D deficiency. Studies have shown that approximately 42% of Americans are deficient in Vitamin D. The numbers are much higher among Hispanics and African-Americans, 69% and 82% respectively.

The solution for vitamin D deficiency is simple. Either get more of this vital nutrient through diet or supplementation, and get a little more sunlight.[1]

Changes in hormones can affect your mood. The changes may be due to thyroid function, menstrual cycle, and level of physical activity.

Exercise, in the short-term, can make you feel irritable. In the long-term, it can help you feel better about yourself.

Lack of sleep can also negatively affect your mood, and your ability to focus, which can also make you feel irritable. Maybe you’re not getting enough, or good quality sleep.

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The Past Keeps Coming Up

The wounds from your past can affect your mood without you even realizing it. If you have not fully come to terms with painful past events, then anything that reminds you of them can make you feel depressed for no apparent reason.

Even if nothing reminds you of painful events, the unconscious memories act like an undercurrent of painful thoughts that manifest themselves in your behavior and moods.

For example, if a partner in a past relationship betrayed your trust, similar behavior by a new partner can trigger the same painful emotions, sometimes without you realizing where those emotions are coming from. The subconscious mind remembers everything.

Thinking That Everyone Else Has It So Easy

Does it seem like your Facebook friends have more exciting lives than you? It’s possible their lives aren’t as exciting as they may be portraying, and you may be comparing your life, including all the ups and downs, with the highlights of their lives. This is unrealistic.

Keep in mind that excitement is not the same as true happiness and fulfillment. Excitement is a temporary sense of pleasure, and true happiness is a general state of being. It is quite possible that other people are putting up a façade to mask the pain they feel inside.

The best thing to do is not compare your life to that of others, but rather to keep doing the things that bring you true happiness and fulfillment.

Being Disrupted by Changes in Life

A basic fact of life is that everything is always changing. Nothing ever stays the same.

And if you expect things to stay the same, then it’s just a matter of time before you’re disappointed, and begin feeling depressed.

A good example of this is intimate relationships. We all love that euphoric feeling of when we first fall in love with someone. Well, those feelings change. Sometimes people drift apart, or their love for each other changes to a deeper caring for their happiness, and not just our own.

Some people can’t deal with those changing feelings. If two people begin drifting apart, sometimes they do everything they can to recreate those initial feelings. They have trouble letting go and moving on.

People Are Not as Expected

Many of us have unrealistic expectations of other people. We can often be overly critical of others, while at the same time expect them to be forgiving of our faults.

If we only see other people’s faults, then we limit the number of people with whom we can have close relationships. And if we don’t have close relationships, then we are more susceptible to getting depressed for no apparent reason.

We need to remember that other people are fallible, and we can’t make them perfect, nor is it our job to do so. If we’re going to have any quality relationships in our lives, then we need to accept people as they are.

Wishing to Have More Friends

You’ve probably heard it before: Humans are social animals. However, some people have difficulty connecting with others. They either have not developed good social skills, or are afraid of getting hurt.[2]

Whichever the case, not having good relationships with other people leaves us vulnerable to depression. And pets are not enough. We need other human beings.

One of the ways that other people help prevent us from getting depressed is that they give us support in dealing with life’s problems. They can help us sort things out in our mind, and provide us with the support necessary to build our inner strength, which will make us more resilient to depression.

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The Changing Weather

Studies have shown that the weather can affect our mood. Sometimes, just a few rainy days can make you feel depressed.

During rainstorms, some people’s tendency is to turn off the lights and crawl in bed. Clinical psychologist, Tecsia Evans, Ph.D., says it is better to turn on the lights. Studies have shown that light can increase serotonin, which improves our mood.[3]

Prolonged periods of poor weather can give us the blues without us realizing that is the cause. The winter months are notorious for bringing on mild depression, and sometimes severe depression.

If you live in a colder climate, then you are more likely to be affected by seasonal changes. Interestingly, women are more likely to suffer from adverse weather-related depression.

How to Beat the Blues

Now that you have a better idea of why you feel depressed sometimes for no apparent reason, here are some measures you can take to lift your mood.

The first part is a list of quick tips to get you out of your funk. The second part is a list of preventive measures to help build your inner strength, and keep you from getting depressed in the first place.

Quick Tips

We sometimes feel depressed for no reason because our mind is focusing on unpleasant things that may be going on in our lives.

Here are some tips to quickly lift your mood by diverting your attention to more positive things. While they’re designed to treat mild depression, they can also be used as preventive measures if you incorporate them into your life.

1. Go for a Walk

One of the easiest and most enjoyable ways to improve your mood quickly is to go for a walk. It helps you relieve stress by clearing your mind and getting out of yourself.

Walking can be even more calming if you do it mindfully. It’s simple. Just slow down your pace, and focus your attention on each step.

When your mind wanders off, just bring your attention back to your footsteps.

2. Call a Friend or Family Member

Talking to someone else can help you sort things out in your mind, even if they don’t give you any advice. Sometimes just verbalizing what is going on in your life can help you figure out why you feel depressed.

Other people can also provide you with support. Just knowing there are other people who care about you can be enough to improve your mood.

3. Play with a Pet

Pets are great for giving us unconditional love. If you have pets, spend a few minutes of quality time with them. They can quickly brighten your day.

4. Make a Gratitude List

This is a powerful tool for helping you put things into proper perspective. We sometimes tend to focus on the things that are going wrong in our life. A gratitude list can remind you of all the things that are going right.

Just make a list of things you are grateful for, such as good health, a job, family, etc.

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If you don’t have these, then dig deeper. Do you have food, shelter, and clothing? Many people in the world don’t have some of the things we take for granted. Here’re 60 Things To Be Thankful For In Life.

5. Plan a Fun Activity with a Friend

We sometimes feel depressed when all we’re doing is working, and taking care of commitments to others.

Take some time for yourself to do something you enjoy, such as going out to dinner with a friend, or to see a movie. This will give your mind a rest from all your problems.

6. Hug Someone

Feeling the warmth of a friendly embrace can make all the difference in the world. If you have a close friends or family members, give them a hug. Chances are they can also use a warm hug.

7. Let the Sunshine In

You’d be amazed at how something so simple can make you feel better. As noted above, studies have shown that sunlight can improve your mood. Even better, open the windows and smell the fresh air, and listen to the birds sing.

8. Treat Yourself

As a general rule, I usually don’t recommend indulging in sensual pleasure to fix ourselves. However, sometimes it’s fun, and harmless, to be a little bad, so long as you don’t go overboard, or make it your go-to solution to all your problems.

So treat yourself to your favorite coffee, music, or restaurant. Want some ideas? Here’re 30 Ways To Treat Yourself No Matter What.

Preventive Measures

One important lesson I learned when I was young was that it is much easier to prevent depression, than to treat it after it sets in.

Here are some practices to address the most common causes of mild depression we discussed above. They are simple, yet powerful, practices you can easily incorporate into your busy schedule to prevent you from getting depressed for no reason.

1. Meditation

Meditation is a powerful tool for helping us develop a strong mind and stable emotions. By calming our mind, we can develop our ability to see things with greater clarity, therefore, gaining a better understanding of what is happening in our mind and emotions.

Meditation will also help us heal the wounds from our past, so that they no longer trigger the painful emotions associated with them.

Meditation has many other benefits that can improve your quality of life, such as lower stress, improved physical and mental health, better sleep, and more. It can even help you live longer.

On a basic level, meditation is simply giving your mind a rest from all the sensory stimulation, and letting it settle down naturally. The great thing about meditation is you don’t have to spend a lot of time to get some benefits from the practice, and you don’t have to do it perfectly either.

To meditate, all you have to do is sit comfortably in a chair, preferably in a quiet place for a few minutes. Close your eyes, and begin following your breath. When your mind wanders off, just bring it back to your breathing.

Start with meditating for about 5-10 minutes a day or every other day, and then gradually increase it as you’re able to sit longer. Don’t worry about whether you’re doing it correctly, or if you miss a few days. Any meditation is better than no meditation.

There are more techniques to meditation, but this is a good start.

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2. Loving-Kindness Writing Meditation

Loving-kindness meditation is a common practice in some Eastern spiritual traditions. Generally, what they do is either listen to, or recite a set of positive affirmations, such as “May I be healthy and strong, loving, kind, and compassionate.”

With the writing meditation, you copy the affirmations by hand in a notebook. What this does is literally reprogram your subconscious mind, so that you naturally begin living according to the ideals of the affirmations without any conscious effort. Now, how cool is that!

What’s even better is that you only have to do the writing mediation for about 5-10 minutes a day, and you don’t even need a quiet place to do it.

You can find the exercise by googling “loving-kindness writing meditation.” Try it. It really works, and fast.

3. Volunteering

Volunteering

is a great way to help you stay grateful for everything you have, and keep you from feeling depressed. It helps you keep your life in proper perspective.

There are so many people out there who are struggling, and need your help. Yes, YOUR help. And I don’t mean monetarily. They need someone to talk with, to let them know they’re not alone with their problems, and that someone cares about their well-being.

There are so many ways you can help those in need. Here are a few of ideas:

  • Homeless shelter: These shelters operate with limited resources, and need help with their daily operations. You have valuable life experiences that can help their clients. It is truly gratifying to know that you helped someone get back on his feet.
  • Prisons: There are many inmates who have made mistakes in their lives, and sincerely want to change their ways. They’re not that different from the people at the homeless shelter in the sense that they need help learning life skills.
  • Nursing homes: One of the saddest things is to grow old, and be alone in this world. Many of the elderly don’t have any family or friends, as they’ve died before them. And even if they do have family, their visits are few and far between.

You can truly brighten their day by just being there and talking to them for a little while. Not only is this a gratifying experience, but you can also learn a lot. The elderly have great life experience to share with you.

4. Joining Social Groups

Participating in a social group is a great way to stay connected with other people who can help you navigate the challenges of life. There are many types of groups, such as hobbies and social groups.

While these are helpful, I think the ones of greatest value to help prevent us from getting depressed are support groups and spiritual groups. These types of groups are specifically designed to help you deal with life issues. You can also develop much deeper bonds with the people who attend them, compared to a hobby or social group.

A good resource for finding groups in your area is Meetup.com.

Final Thoughts

Feeling depressed for no apparent reason, or mild depression, is quite common in today’s busy world. The more activities we have, the more thoughts we have, and the more they can trigger painful emotions.

There are three basic ways to treat and prevent mild depression:

  • Cultivate a calm mind, i.e. fewer thoughts
  • Cultivate more positive thoughts
  • Transform the way you process events in your life

The suggestions discussed above will address all three. So, now you have the tools to not just treat and prevent mild depression, you now have a formula for being happy most of the time, for no apparent reason.

Featured photo credit: Daan Mooij via unsplash.com

Reference

More by this author

Charles A. Francis

Author, meditation teacher, and director of the Mindfulness Meditation Institute

20 Best Guided Meditations for Sleep and Insomnia How to Relax, Unwind and Reduce Stress How to Meditate for Relaxation and Stress Relief What Is Mindfulness Meditation? 7 Ways to Start Meditating How to Relax Your Mind When Stressed (The Simple Guide)

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Last Updated on March 30, 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)

Feeling tired all the time?

Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

If you’re tired of feeling tired, 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 feeling tired all the time 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]

  • You may have trouble focusing because memory and learning functions may be impaired within your brain.
  • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
  • You may get 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.
  • You may find it more difficult to exercise or to perform any type of athletic activity.
  • Your immune system may weaken causing you to pick up infections more easily.
  • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
  • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

Are you saying that feeling tired can make me overweight?

Unfortunately, yes!

Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

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 root cause of 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 issues 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.

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.

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

Tiredness is primarily about lack of sleep.

But 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 (source: Science Direct).

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. But 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.

Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

So, quantity and quality do matter when it comes to sleep.

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[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

And that is 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.

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

So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

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

In addition, I lost two inches off my waist and looked and felt better than ever.

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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 exercise 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.[6]

And yes, there does seem to be an important correlation between being lean and feeling rested.

But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

L — Living Healthy

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

So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

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.

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. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

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

2. Unwind

Do something to relax.

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.

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.[7]

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Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

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

E — Exercise

Many people know that exercise is good for them, but 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 lifestyle.

As part of my lifestyle upgrade, I knew I needed to move more.

My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

That made sense to me.

So, I decided to swim.

I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in 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 because you will increase your flexibility and lower your stress.

A — 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.

Do you want to know what that master stress-busting technique was?

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).

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Here’s how you do “Long-Exhale Breathing”:

  1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
  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 count to 7 mentally 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, long exhale 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.[8]

Plus, this is a great technique for helping you get to sleep, too.

N — Nutrition

Diet is vital for beating fatigue – 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.

Eating a diet for fatigue doesn’t need to be complicated, 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.

Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

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 your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
  3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green 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 such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
  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 such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
  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 multi-vitamin or specific supplement.

The Bottom Line

If you are tired of feeling tired, 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 including:

  • Enough High-Quality Sleep with Bedtime Routine
  • Regular Exercise You Love
  • Stress Reduction with Long-Exhale Breathing
  • Fatigue-Reducing Diet

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

More Tips to Help You Rest Better

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] Mayo Clinic: Lack of sleep: Can it make you sick?
[6] Ask Dr. Sears: The L.E.A.N. Lifestyle
[7] American Psychological Association: Getting a Good Night’s Sleep
[8] Yoga International: Learning to Exhale: 2-to-1 Breathing

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