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Women’s Health

Getting Enough Sleep but Still Feeling Tired?

We all know how it feels to be tired. You can drink coffee or energy drinks until you’re jittery, but sometimes, no matter how much caffeine you consume, you just can’t seem to shake the fatigue. If you find yourself struggling with low energy levels day after day, there could be an underlying cause. Here are some possible reasons why you might be feeling tired all the time, even if you’re getting enough sleep.

1) Vitamin D Deficiency: One of the most common causes of fatigue is a vitamin D deficiency. Vitamin D is essential for many functions in the body, including maintaining proper calcium levels in the blood and supporting immune system function. Most people get their vitamin D from exposure to sunlight, but during the winter months or if you live in a place with limited sunlight exposure, it can be difficult to get enough vitamin D from sun exposure alone. In addition, many people are using sunscreen more often to protect against skin cancer, which can also limit vitamin D production. If you think you might be deficient in vitamin D, talk to your health care professional about getting your levels checked and supplementing with vitamin D if necessary.

2) Poor Gut Health: Another possible reason for fatigue is poor gut health. The gut is home to trillions of bacteria that play a role in everything from digestion to immunity. When the balance of gut bacteria is disrupted, it can lead to symptoms like fatigue, brain fog, and digestive issues. Improving gut health requires a multifaceted approach, but some simple steps you can take to improve your gut health include eating more fermented foods, taking a probiotic supplement, and reducing stress levels.

3) Nervous System Imbalance: If you’re constantly feeling tired, it could be due to an imbalance in the nervous system. The nervous system is responsible for regulating many important functions in the body, including energy production, mood, and sleep. When the nervous system is out of balance, it can lead to fatigue, anxiety, and depression. To help rebalance the nervous system, consider adding adaptogenic herbs like ashwagandha or rhodiola to your diet or taking a supplement.

Though fatigue is a common issue, it’s important to listen to your body and identify any potential underlying causes. If you’re feeling tired all the time, or you need help with a chronic condition, please see your healthcare professional for your specific health care concerns. I can also help you find the supplements and vitamins you need for your body. Book a free 30-minute call with me so we can talk through your goals, one step at a time.

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3 Tips for Better Sleep

We all know how important sleep is. It’s essential for our health and well-being. But sometimes, it can be hard to get a good night’s rest. If you’re struggling to get enough sleep, try following my best 3 tips for a good night’s sleep you can set yourself up for success and get the rest you need.

1) Make Your Bedroom a Relaxing Oasis

Your bedroom should be a calm and inviting space. Make sure it’s not too hot or too cold, and that there’s minimal noise and light pollution. Consider investing in blackout curtains or an eye mask to block out any unwanted light. You might also want to add some essential oils with calming scents to your room, such as lavender or chamomile. And make sure your bed is comfortable – invest in good quality sheets and pillows, and make sure there’s enough space for you to stretch out.

2) Get Your Phone Out of the Bedroom

Having your phone next to your bed is tempting, but it’s not good for your sleep. The blue light from screens can disrupt your body’s natural sleep cycle, so it’s best to avoid using devices in the hours leading up to bedtime. If you must keep your phone in the bedroom, charge it outside of the room to help resist the temptation to use it before bed.

3) Set the Right Temperature

Most people sleep best in a cool, comfortable environment. Consider setting your thermostat to around 65 degrees Fahrenheit. This may vary depending on individual preferences, but it’s generally a good starting point. Cooler temperatures help your body to relax and make it easier to fall asleep.

 

Supplements That Can Help You Sleep Better

There are a number of natural supplements that can help you sleep better. Inositol is a nutrient that’s found in many foods, including fruits, beans, and grains. It’s also available as a supplement, and it’s thought to be helpful for insomnia. 5-HTP is another supplement that’s often recommended for sleep. It’s a precursor to serotonin, which is a neurotransmitter that plays a role in sleep. L-theanine is an amino acid found in green tea. It’s known for its calming effects and has been shown to improve sleep quality.

Other Tips for Better Sleep Include:

  • Establishing a regular sleep schedule.
  • Avoiding caffeine and alcohol before bed.
  • Avoid eating large meals before bedtime.
  • Exercising earlier in the day.
  • Avoid work or other stressful activities in the bedroom.
  • 30 minutes before sleep engage in a relaxing activity such as reading.
  • Practicing relaxation techniques such as meditation or deep breathing exercises.

Getting a good night’s sleep is essential for your health and well-being. Consistency is key, so try to stick to a regular sleep schedule as much as possible. And if you’re struggling to fall asleep, don’t hesitate to reach out for help from a sleep specialist. With the right tools and support, you can get the quality sleep you need to thrive.

Let’s Connect!

It’s time to say goodbye to fatigue and hello to a full and vibrant life!

Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my FacebookTikTokInstagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

Yellow Foods for Better Energy

Yellow foods are often overlooked in favor of their more colorful counterparts. But these vibrant fruits and vegetables can actually provide a major energy boost, thanks to their high concentration of vitamins and minerals. Eating yellow foods will boost your carotenoids naturally, which will also help boost your energy and help with your thyroid function. Here are just a few of the yellow foods that you should add to your diet if you want to increase your energy levels.

1. Lemons

Lemons are a great source of Vitamin C, which is essential for supporting the immune system. They also contain flavonoids, which have been shown to improve blood circulation and promote healthy skin. In addition, lemons can help to alkalize the body and promote detoxification. Simply add the juice of half a lemon to a glass of water first thing in the morning or drink it throughout the day as a refreshing beverage.

2. Yellow Bell Peppers

Yellow bell peppers are an excellent source of Vitamin C, carotenoids, and B vitamins. Vitamin C is a powerful antioxidant that can help to protect cells from damage, while carotenoids can improve vision and reduce the risk of developing cancer. B vitamins are essential for energy production, so yellow bell peppers make a great addition to any diet if you’re looking to increase your energy levels. They’re also a good source of fiber, which can promote digestive health. Add yellow bell peppers to salads, stir-fries, or eat them raw as a healthy snack.

3. Pineapples

Pineapples are another fruit that’s high in Vitamin C. They also contain bromelain, a protein-digesting enzyme that can reduce inflammation. Pineapples make a great addition to smoothies, or you can eat them on their own as a tasty and healthy snack.

4. Yellow Squash

Yellow squash is a good source of vitamins A and C, as well as potassium and fiber. Vitamin A is important for vision and skin health, while Vitamin C is a powerful antioxidant. Potassium can help to regulate blood pressure, while fiber promotes digestive health. Add yellow squash to soups, stews, or casseroles, or eat it raw with dip as a healthy snack.

5. Corn

Corn is a good source of fiber, vitamins B and C, and carotenoids. Fiber promotes digestive health, while vitamins B and C help the body to convert food into energy. Carotenoids are antioxidants that can help to reduce the risk of developing cancer. Enjoy corn on the cob as a healthy side dish or add it to salads or soups.

These are just a few of the yellow foods that can help to boost your energy levels. Incorporate them into your diet and you’ll be sure to feel more energetic in no time!

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Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

Why Am I So Tired? – Part II

Last week, I covered the main physical reasons why you are so tired. This week, we will focus on your mind and how it affects your energy levels. If you haven’t read last week’s blog post yet, catch up by reading it here first, then come back for part II.

You’re Focusing on the Negative

When you’re feeling like you can hardly function even after lying in bed for 10 to 12 hours, it can be really hard to focus on the positive aspects of your health — especially if you feel like you’ve tried everything and can’t find the help you need to feel better. Believe me, I can relate: I was literally given no help and support. I was told that this was my new normal, and I was just supposed to deal with it. This made it difficult to stay positive and caused me to focus on the negatives.

If you feel this way, I encourage you to focus on what you can do: What is one quick win you can achieve? This is how my programs are designed; we work on a few little things, and little by little, people feel motivated to keep going forward.

Your Nervous System Is Not Working Properly

Do you have anxiety? Are you overstimulated? Are you not getting the breaks you need throughout the day? Is your mind tired? If you’re just plugging away at things all the time, you’re going to stay in fight or flight mode. And if you’re constantly running from that proverbial saber-tooth tiger, you won’t be able to calm down and shut your brain off.

What you want is to get into that rest and digest state where your parasympathetic nervous system kicks in to help you achieve a state of calm. The way you do that is by stimulating the vagus nerve, which runs right behind the back of your ear, kind of at the base of your ear lobe on the mastoid bone right underneath on the back of your skull.

This is a whole other topic on its own, so if you’re curious to learn more, Google “stimulation of vagus nerve” to learn ways to calm yourself down. A few methods I recommend:

  • Use clove and lime oil on the mastoid bone
  • Practice deep breathing
  • Incorporate meditation and mindfulness
  • Walk in nature
  • Focus on restorative movement

You’re Not Getting the Support You Need

A running theme with the issues above is that they come about when people don’t have the resources and support, they need to find the right solutions for their fatigue. Ultimately, getting expert insights into your particular situation will help to identify the underlying causes of your fatigue.

My programs are designed to help people resolve their symptoms much faster than if they were to try addressing them on their own. With my new Health Reset Membership, people are able to reset their bodies in a short period of time while getting the support they need to stick with the program and make lasting changes to optimize their health.

If you’re looking for a program that’s tailored to your needs to overcome your fatigue, thyroid issues, or other health problems, this program could be exactly what you need to get on track. Right now, you can take advantage of founding membership pricing of $2,000 for a limited time. To learn more and get started, message me at hello@tiffanyflaten.com or visit https://tiffanyflaten.com/.

Why Am I So Tired? – Part I

In this two-part series, I am going to share the 7 main reasons why you are feeling so tired right now and provide you with information to help you tackle these issues so that you can start getting your body and your mind ready to fight fatigue. This week, I am going to share the top physical reasons why you may be feeling so tired right now and next week I’ll conclude the series by sharing with you the top mental blocks that are contributing to your fatigue.

The pressure of everyday life is starting to get to you. You feel tired all day, tired before bed, and tired the next morning. As time goes on, you’re feeling more and more fatigued. But does your fatigue have a physical cause?

Here are the top physical reasons why your fatigue isn’t getting any better, no matter what you’ve been doing.

You’re Eating the Wrong Foods

Oftentimes, people tend to eat for reasons other than fueling their bodies, focusing on things like calories, macros, or a certain way of eating, like keto, intermittent fasting, paleo, or vegan, for example. The problem is, we don’t know if those foods are actually healthy for you.

And it’s a little bit of a guessing game, because there’s no shortage of information about diets and nutrition out there. People will Google everything and look at all the information to try to find the best diet, not realizing that if they have other underlying conditions, symptoms, or medications they are taking, a particular way of eating could be causing things to get worse. And when they don’t get the results they want for their fatigue, weight loss, or other issues, then they quit doing anything altogether.

You’re Not Drinking Enough Water

If you’re not drinking enough water, you’re going to be more fatigued. But what if you’re also running yourself ragged and consuming a ton of caffeinated beverages? You may wind up drinking more of the things that are actually dehydrating and not compensating with enough water.

A good starting point is to take your weight in pounds by half and drink that in ounces daily. So, if you weigh, for example, 100 pounds, then you should drink 50 ounces of water. You may need to up your intake even more based on other factors like your exercise routine, the climate where you live, and the number of caffeinated drinks you’re drinking throughout the day.

Your Exercise Routine Is Working Against You

As humans, we are meant to move and not be sedentary. Some people make the mistake of thinking if they exercise more, they’ll build up endorphins, lose weight, and have more energy. However, in reality, certain kinds of exercises could actually be making your fatigue worse.

For example, if you’re doing CrossFit regularly, this is very hard on your body and causes more inflammation, more oxidative stress, and greater nutrient and hydration demands — going back to reasons #1 and #2 about proper nutrition and water intake, along with about being reactive versus proactive. Not to knock CrossFit and the like, but if you’ve had ongoing fatigue for many years, then this is probably not the workout for you.

Instead, I recommend moving your body in a way that’s more restorative and functional. If you’re fatigued, start with just walking every day and adding in some stretches for your body. Get your body moving in the morning and drink a glass of water before you even think about coffee.

You Are Reacting Rather Than Responding

I tell clients all the time: If you actually listen to your body and just get out of its way and let it do what it needs to do, then you’re going to be much better for it. Instead, many people will go into reactive mode — they’ll start Googling symptoms, listening to someone who has similar symptoms, and self-diagnosing the best treatment plan for themselves. Generally, this means loading up on a bunch of supplements or trying a certain diet plan that someone said worked for them.

What I advise instead is to take a proactive approach: Respond to what your body is telling you versus being reactive. That’s the premise of all the programs and services I offer. Using fatigue as an example, we’ll look at the underlying causes of that fatigue. If you’re not sleeping well through the night, why is that happening? We’ll look at the hormones, deficiencies, and nutrients that might be at play to get to the root of issues so you’re not just taking an Advil PM or a sleeping pill as a quick fix to get to sleep.

Don’t forget to check back next week for the conclusion of the 7 main reasons why you are so tired.

If you need more help creating a plan for your specific needs, book a free 30-minute call with me so we can talk through your goals, one step at a time.