Feeling tired even when you eat healthy? Here’s what you might be missing

Feeling 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’re not alone. According to Simple, a personalised nutrition app, Google searches for “tired after meals” and “tired after eating” have risen by +288% and +242%, while searches for “why am I always sleepy” have increased by +241%. Ro Huntriss, registered dietitian and nutritional director at Simple, warns that even if you redouble your efforts to eat healthily, fatigue can persist. A number of factors can account for this feeling of being constantly in slow motion: “Minor inflammation, ongoing stress, the phase of your menstrual cycle or the general quality of your sleep,” she details. “Stress alone can disrupt digestion and nutrient absorption. Accumulated sleep deprivation affects the way your body processes glucose.”

But there’s also a lot at play on the plate, as certain common mistakes are often repeated. Here, according to her, are the main nutritional reasons that may be behind that persistent feeling of tiredness.

Five nutritional reasons for fatigue

A lack of certain essential nutrients

“While it’s important to watch your daily intake of healthy fats and proteins, your body needs much more than that. Specifically, essential nutrients such as iron, magnesium or vitamin B12, which support your body’s energy production cycle. Our bodies need them to convert food into usable energy. If your diet is low in these nutrients, it probably seems healthier than it actually is. Fatigue and a general lack of energy may be signs that it’s time to review your nutritional intake.”

Poorly mastered pairings

“A fruit smoothie may seem healthy. Yet it will probably leave you hungry or exhausted after an hour or so because, although rich in fibre, it doesn’t contain much protein. Look for smarter combinations in your diet: add protein, healthy fats or fibre. Nut butter, Greek yoghurt and seeds are excellent options. This way, your digestion will be a little slower, your blood sugar will remain more stable and you’ll have more energy throughout the day.”

Unsuitable mealtimes

“Your body is set to natural circadian rhythms, and it can take time to work out the mealtimes that work best for you. Hearty or heavy meals just before bedtime are detrimental to sleep quality, as they raise our glucose levels. Some people swear by intermittent fasting, while others are more energetic when they eat a moderate meal every three to four hours. It’s up to you to find the rhythm that suits you.”

Dehydration

“Even mild dehydration leads to fatigue, headaches, drowsiness and lack of concentration. Drinking more water on a daily basis can help maintain stable energy levels.”

Too much caffeine

“Caffeinated drinks do provide a temporary energy boost, but excessive consumption disrupts sleep patterns. So you risk feeling increasingly tired with every energy drink you consume. Limit your caffeine intake before midday.”

This article first appeared on Vogue.fr