Do you find yourself constantly lacking in energy? Are you TATT (tired all the time) – the medical acronym reported to appear on up to one in five of our GP case files?
In my nutrition clinic I constantly hear people say ‘it must be my age’ as the reason for their lack of energy. But that simply doesn’t have to be the case.
If this sounds familiar, it is definitely time to take action.
Do you find yourself constantly lacking in energy? Are you TATT (tired all the time) – the medical acronym reported to appear on up to one in five of our GP case files?
Whether you’re 29 or 69, it’s far more likely that your diet and lifestyle are the main culprits and a few simple changes and new habits can make a world of difference to how you feel.
I tackle the subject in my new book, Va Va Voom: The 10-Day Energy Diet, published last week.
And, below, I reveal the different reasons you could be TATT, other symptoms you may be suffering from, and the best foods to relieve fatigue and get you full of life again.
WHY WE SHOULD ALL GO TO WORK ON AN EGG
The symptoms: TATT plus headaches and pale skin.
IT COULD BE: You’re low in iron.
What to eat: Egg yolk is a great source of iron. We need this to produce haemoglobin, the protein in the red blood cells that transports oxygen around the body to produce energy in the muscles, tissues and cells.
A deficiency in iron can lead to a type of anaemia that will leave you feeling drained and weak. This tends to be more common in women, especially if they experience heavy blood loss during menstruation.
Egg yolk is a great source of iron. We need this to produce haemoglobin, the protein in the red blood cells that transports oxygen around the body to produce energy in the muscles, tissues and cells
ANYTHING ELSE?
:: Opt for venison instead of beef, as it contains twice as much iron.
:: Eating Vitamin C-rich foods with plant sources of iron, such as red peppers with tofu or green salad with lentil bake, can help to enhance absorption.
:: Don’t take iron supplements with a cup of tea – the tannins may inhibit the absorption.
DON’T SEE CARBS AS THE ENEMY
THE SYMPTOMS: TATT plus constipation/sugar cravings/poor physical performance and a tendency to run out of steam during intense exercise.
IT COULD BE: You need more carbs.
WHAT TO EAT: Brown rice. It’s a great source of fibre-rich complex carbohydrate. Despite the current vogue for low-carb diets, carbs are a quick and easy source of energy for the body and opting for brown instead of white rice will put you into cruising mode – that is, your body will break down this form of carbohydrate more slowly than refined, white, refined carbs, providing sustained energy.
ANYTHING ELSE?
:: Eat five portions of vegetables every day.
n Have a bowl of porridge for breakfast.
n Choose brown bread instead of white.
SLURP A GREEN SHAKE EVERY DAY
THE SYMPTOMS: TATT plus muscle cramps or twitches/anxiety or general irritability.
Leafy greens such as spinach are packed with magnesium, which makes this a glass of pure energy. If you’re low in this mineral, as many people are, you’ll feel absolutely drained
IT COULD BE: You’re low in magnesium.
WHAT TO EAT: Leafy greens such as spinach are packed with magnesium, which makes this a glass of pure energy. If you’re low in this mineral, as many people are, you’ll feel absolutely drained.
That’s because magnesium acts a bit like an ignition key to start the body’s engine – it activates the enzymes that spark the whole energy-production process.
ANYTHING ELSE?
:: Eat two handfuls of leafy greens every day.
:: Opt for wholegrain foods, particularly brown rice or wholemeal bread.
:: Try an Epsom salts (magnesium sulphate) bath – this works as the magnesium salt absorbs straight through the skin.
FEAST ON FISH
THE SYMPTOMS: TATT plus poor memory/anxiety.
IT COULD BE: You’re low in Vitamin B12.
WHAT TO EAT: Sardines, salmon or tuna are excellent sources of Vitamin B12. All B vitamins play a crucial part in the supporting our energy levels. B12 works in partnership with folate (Vitamin B9) to form red blood cells and to enhance the absorption of iron in the body.
ANYTHING ELSE?
:: Eat fish, meat or eggs, as B12 is only found naturally in animal foods.
:: Choose B12-fortified foods such as Marmite.
:: Have at least three consecutive alcohol-free days each week. Studies have shown B12 is depleted by excessive alcohol consumption.
- Va Va Voom: The 10-Day Energy Diet, by Jackie Lynch (Headline, £14.99).