Do you feel tired even though you eat 30g of protein first thing in the morning, fill half your plate with vegetables and several pieces of fruit a day? You are not alone. According Simplea personalized nutrition app, Google searches for “tired after meals” and “tired after eating” increased +288% and +242%, while searches for “why am I always sleepy” increased +241%. Ro Huntriss, registered dietitian and chief nutritional officer at Simple, warns that even if you redouble your efforts to eat healthy, fatigue can persist. There are several factors that can explain this feeling of being constantly in slow motion: “A small inflammation, continuous stress, the phase of the menstrual cycle or the general quality of sleep,” he details. “Stress alone can disrupt digestion and nutrient absorption. The cumulative lack of sleep affects how the body processes glucose.”
But the stakes are also high at the plate, as certain common mistakes are often repeated. Here, according to her, the main nutritional reasons that may be behind that persistent feeling of tiredness are detailed.
Five nutritional reasons for fatigue
Lack of certain essential nutrients.
“While it is important to monitor your daily intake of healthy fats and proteins, the body needs much more than that. Specifically, essential nutrients such as iron, magnesium or vitamin B12, which support the body’s energy production cycle. Our bodies need them to convert food into usable energy. If your diet is low in these nutrients, you probably appear healthier than you really are. Fatigue and general lack of energy can be Signs that it’s time to review your nutritional diet. intake.”
Badly mastered matchups
“A fruit smoothie may seem healthy. However, it will probably leave you hungry or exhausted after about an hour because, although it is high in fiber, it does not contain much protein. Look for smarter combinations in your diet: add protein, healthy fats or fiber. Nut butter, Greek yogurt and seeds are great options. This way, your digestion will be a little slower, your blood sugar level blood will remain more stable and you will have more energy throughout the day.
Inappropriate meal times
“Your body is set up with natural circadian rhythms, and it can take time to determine the meal times that work best for you. Large or heavy meals right before bed are detrimental to the quality of sleep, as they raise our glucose levels. Some people swear by intermittent fasting, while others have more energy when they eat a moderate meal every three to four hours. It’s up to you to find the rhythm that works best for you.”
Dehydration
“Even mild dehydration causes fatigue, headaches, drowsiness and poor concentration. Drinking more water daily can help maintain stable energy levels.”
too much caffeine
“Caffeine drinks provide a temporary boost of energy, but excessive consumption disrupts sleep patterns. Therefore, you run the risk of feeling increasingly tired with each energy drink you consume. Limit your caffeine intake before midday.”
This article first appeared on Vogue.fr
