“Why do I feel tired all the time?” is often how new and seasoned parents describe themselves as they attempt to juggle childcare with other family responsibilities and with work, too. Adjusting your diet and getting enough sleep to boost energy levels can make all the difference. Is it your diet? Off to a good start Even if you don’t feel like eating very much in the early morning, breakfast is important because it gives you the energy to face the day. Some fruit, fresh or stewed, with something simple like yogurt, or made into a smoothie to which you can add oats, nuts, and some yogurt can help set you up for the day.

There are lots of things you can do to help improve your energy levels through healthy diet, exercise, and sleep.

Why do I feel tired all the time?

Eat more iron-rich food

If you are lacking in iron, your blood won’t have enough red cells to carry oxygen throughout your body and you will feel tired and listless. This can eventually lead to anemia. The best sources of iron include liver, lean red meat, egg yolks, canned fish and shellfish, fortified breakfast cereals, nuts, seeds, dark leafy greens, beans, and dried fruit such as prunes, apricots, and figs.

Eat plenty of fiber

An insufficient amount of fiber can cause constipation, which will make you feel really sluggish. Eat plenty of fruit and vegetables, beans, nuts, seeds, and whole grains.

More water, less sugar

Water is vital to energize you. Try to drink at least 8–10 glass a day, and see for more tips on what fluids to have. Avoid sugary drinks and foods, since their high GI  gives you a burst of energy and then a slump.

Vitamins and minerals?

Zinc, potassium, phosphorus, and some B vitamins all play a part in making and releasing energy, and magnesium can help to regulate sleep. If you eat a healthy, balanced diet, you should get enough of all these, but take a look at to check. Maybe keep a food journal for a couple of weeks to see whether you are lacking any vital foods. If you are vegan, make sure you are eating enough protein.

Rule out medical problems

If you still feel exhausted, talk to your doctor rule out any medical conditions that might be causing fatigue, such as anemia or underactive thyroid. Is it lack of sleep?

Exercise to sleep well

Exercise is a natural energizer in the mornings and will set you up for the day, but the stimulating hormones that exercise produces in the morning also help to get the body into a better sleep routine at night. If you don’t have time for exercise early in the morning, try not to leave it until late at night since this tends to get you pumped up, not ready for sleep.

Avoid eating too late

Work schedules often force us into eating later than we’d like, but a big meal late at night is harder to digest. Perhaps you could have your main meal at lunchtime and stick to a light dinner—say soup and some whole-grain bread and hummus, or an omelet, or poached eggs on whole-grain toast, and then some fruit. Alternatively, if you have time at the weekend, cook ahead, making meals that you can take out of the freezer during the week. Putting a meal in a slow cooker in the morning before you go to work is another way of reducing the time spent preparing food in the evening. Store-bought, prepared meals are often high in sugars, fats, additives, and preservatives and can leave you feeling heavy and so should be avoided.

Too much high-fat food?

Fried foods, pizzas, potato chips, burgers, and creamy dishes are never good for weight and heart health and should particularly be given a pass in the evening since they tend to lead to night time indigestion. You may find red meat has the same effect—keep a food journal to check.

Try comforting pasta

You may find that a starch-based meal, such as a simple risotto ora pasta dish, lulls your body into feeling ready to sleep well. Make sure that you don’t serve yourself too big a portion, though, or serve the pasta with something too rich, such as sausage, or add too much oil. A simple fresh tomato and seafood sauce may be better. Something very quick to make, such as whole-grain pasta with a splash of olive oil and some frozen or fresh peas, with a little freshly grated Parmesan on top, can also hit the spot.

Coffee and alcohol

Be selective with your nighttime beverages, avoiding those laden with caffeine, such as coffee, some teas, or cola. Avoid drinking too much alcohol, too. While you may think that alcohol helps you relax and fall asleep, it is more likely to cause you to sleep lightly.

Switch off stress

Give your brain the chance to switch off from work by setting cut-off times for checking and writing emails. Try making warm milk with honey and taking some time, such as a warm bath, too. If you start to worry about something when you’re in bed, try to breathe slowly and deeply. Your heart rate will slow and hopefully, you will drift into a restful slumber.

Also Read: Health benefit of banana

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