Everybody is in some way or another affected by the lack of energy, whether it is physical or mental.

In this article we will tackle some common issues that causes fatigue and look at ways to increase your daily energy levels.

Fatigue is a feeling of weariness, tiredness, or lack of energy that does not go away when you rest. People may feel fatigued in body or mind (physical or psychological fatigue).

Most of the time, fatigue can be traced to one or more of your habits or routines.

In some cases, however, fatigue is a symptom of an underlying medical problem that requires medical treatment. When fatigue is not relieved by enough sleep, good nutrition, or a low-stress environment, it should be evaluated by your doctor.

Possible reasons that can cause fatigue:

1. Diet

Carb intake: Carbs can be quick source of energy. When you eat them, your body breaks them down into sugar, which can be used to fuel. However eating too many refined carbs can cause you to feel tired throughout the day.

When sugar and processed carbs are consumed, they cause a rapid rise in your blood sugar. This signals your pancreas to produce a large amount of insulin to get the sugar out of your blood and into your cells. This spike in blood sugar levels – and subsequently fall – can make you feel exhausted. Craving quick energy, you instinctively reach for another serving of refined carbs, which can lead to a visious cycle.


Not eating enough Calories:  Consuming too few calories can cause feelings of exhaustion.  Calories are units of energy found in food.  Your body uses them to move and fuel processes like breathing and maintaining a constant body temperature.  When you eat too few calories, your metabolism slows down in order to conserve energy, potentially causing fatigue.

2.  Vitamin, Mineral and Protein Deficiency

Being tired all the time can also be a sign of vitamin deficiency.  This could include low levels of vitamin D, vitamin B-12, iron, magnesium, or potassium.  A routine blood test can help identify a deficiency.  Inadequate protein intake could be contributing to your fatigue.

3.  Lack of Sleep

Not getting enough sleep is one of the more obvious causes of fatigue.  Your body does many things while you sleep, including store memory and release hormones that regulate your metabolism and energy levels.  After a night of high-quality sleep, you typically wake up feeling refreshed, alert and energized.

In addition to inadequate sleep, sleeping at the wrong time can reduce your energy. Sleeping during the day instead of at night disrupts your body’s circadian rhythm, which are the biological changes that occur in response to light and darkness during a 24-hour cycle.  

Importantly, sleep should be restful and uninterrupted in order to allow your brain to go through all five stages of each sleep cycle.

4.  Being overweight or underweight

Overweight increases the risk of fatigue by increasing the risk of conditions that have fatigue as a common symptoms, such as diabetes or sleep apnea. 

Carrying more weight and experiencing joint or muscle pain can lead to or exacerbate fatigue.

Similarly, people with underweight may tire easily, depending on the cause of their condition.  Eating disorders, cancer, chronic diseases, and an overactive thyroid can all cause weight loss, as well as excessive tiredness and fatigue.

5.  Too little activity

A person with fatigue may not feel able to exercise, and a lack of exercise can cause further fatigue.  A lack of exercise may eventually cause deconditioning, making it harder and more tiring to perform a physical task.

6.  Medication

Certain drugs and medications can cause fatigue.

Ways to boost your energy - Naturally

Change the way you eat:

Eating foods with low glycemic index – whose sugars are absorbed slowly – may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches.  Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil.  In general, high-carbohydrate foods have the highest glycemic indexes.  Proteins and fats have glycemic indexes that are close to zero.

Diet can affect how tired or energetic a person feels.  Maintaining a moderate and well-balanced diet can lead to better health and better sleep.

If you have a tendency to skip meals, you may not be getting the calories you need to keep your energy up.  Long gaps in between meals can cause your blood sugar to drop, decreasing your energy.  Healthy snack options include bananas, peanut butter, whole-grain crackers, protein bars, dried fruit and nuts. 

Increase your vitamin, mineral and protein daily intake:

Consuming protein has been shown to boost your metabolic rate more than carbs or fat do.  in addition to aiding weight loss, this may also help prevent tiredness.

To keep your metabolism strong and prevent fatigue, aim to consume a high-quality protein source at every meal.  In addition to adjusting your diet to include more vegetables and fruits to increase your intake of vitamins and minerals you can also consider taking additional natural supplements.

Creating good sleep patterns

Getting good quality sleep is an important part of managing fatigue.

To practice good sleep hygiene:

  • Aim to go to bed and wake up at the same time each day, even on days off.
  • Set the bedroom temperature at a comfortable level.  Cooler may be better.
  • Make sure that the room is dark and quiet.
  • Avoid screen time an hour before sleeping, as the light and sounds from a television, computer, or phone screen can stimulate brain activity and affect sleep quality.
  • Avoid eating shortly before going to bed.
  • As bedtime approaches, try to slow down both physically and mentally.
  • Avoid napping during the day.


Exercise almost guarantees that you’ll sleep more soundly.  It also gives your cells more energy to burn and circulates oxygen.  And exercising can lead to higher brain dopamine levels, which helps elevate mood.  When walking, pick up the pace periodically to get extra health benefits.  Getting regular physical activity can help reduce fatigue and improve sleep.  

Move more, sit less – reduce sedentary behaviors such as watching television and using computers, and break up long bouts of sitting.