Copyright birminghammail
If you're pondering why you feel perpetually knackered, it might indicate an undetected health concern. From minor nutritional shortfalls to hidden medical ailments, there's an abundance of concealed elements that could be silently sapping your vitality - and they're more common than you'd expect. "Choline is one of those lesser-known nutrients that doesn't get the spotlight it deserves - yet it plays a big role in brain health, mood regulation, energy levels and even how well your liver functions," explains Healthspan nutritionist Rob Hobson. Whilst our bodies can manufacture small quantities, it's nowhere near sufficient to satisfy our requirements, so we depend greatly on our dietary intake. Read more: 'Impeccable' Brazilian restaurant with 'unlimited' food to open in Touchwood Solihull "Eggs and meat are rich sources, which is why vegans and vegetarians are more vulnerable to falling short. That said, it is not just about animal foods - plant-based eaters can still get some from broccoli, kidney beans, peanuts and even mushrooms, though the levels are much lower and you'll need more of these foods," says Rob. "So if you're feeling fatigued or low in energy, it might be time to look at your intake." Vitamin D, often referred to as "the sunshine vitamin", is crucial for energising all the cells in our bodies. If you're deficient in this vital nutrient, you might find yourself constantly feeling fatigued and struggling to get through your daily tasks, reports the Express . It's estimated that one in six adults in the UK have low levels of vitamin D, particularly those who spend a lot of time indoors. During the winter months, the sun's rays aren't strong enough for our bodies to produce adequate amounts of vitamin D, hence the NHS recommends taking a daily supplement of 10 micrograms from October through March. Aim to soak up 15 to 20 minutes of sunlight each day during the summer (without sunscreen on small areas like your arms or legs), before applying SPF if you plan to stay out longer. If you're suffering from an undiagnosed thyroid issue, it could be causing symptoms such as fatigue, weight gain, and a low mood - especially if your thyroid is underactive. "When your thyroid gland doesn't produce enough hormones, the resulting hypothyroidism slows down your metabolism, which can leave you feeling tired and foggy headed," explains Irish GP Dr Gareth Patterson. If left untreated, these gradually developing symptoms can worsen. The key is to recognise the symptoms, get them checked, and receive the appropriate treatment to restore your energy levels. "Thyroid issues are easily diagnosed through a simple blood test which your GP can organise," says Dr Patterson. "Hypothyroidism is then treated with levothyroxine tablets to boost levels of thyroid hormone in the body." Research indicates that caffeine can have a rebound effect and overwork the adrenal glands, leading to increased fatigue. Caffeine has its benefits - it provides a morning boost and is one of the most studied sports performance enhancers available. However, Rob cautions: "There's a tipping point. If you're particularly sensitive - around one-in-five - too much can induce jitters, anxiety or sleep problems, which can contribute to a cycle of tiredness. "Caffeine can also elevate levels of the stress hormone cortisol." A sensible maximum limit is approximately 400mg a day - which equates to roughly four cups of instant coffee or one to two potent shop-bought brews. " Medicines have revolutionised our healthcare and are essential for many people, but patients often remain oblivious to their impact on nutrition and how this can exacerbate their condition," explains Dr Siobhan Brenna, a GP. "Nutrient depletion is seldom listed as a side effect and it's difficult to establish the link because it can occur gradually over time." Registered pharmacist, Gurdeep Nanra, further comments: "Drug-nutrient interactions are frequently overlooked in routine prescribing. While dosage and side effects are monitored, the long-term impact of certain medications on nutrient levels is rarely discussed. Over time, deficiencies in vitamin B12, magnesium, CoQ10, and other vital nutrients may affect overall health." Pop into your local health food shops to grab a copy of Medication + Nutrition, a succinct, evidence-based guide. You can also head over to viridian-nutrition.com and have a chat with your GP and pharmacist if you're feeling uneasy, and request a medication review. "Low iron can lead to anaemia, which impacts your body's ability to transport oxygen efficiently, leaving you perpetually knackered," cautions Dr Patterson. Older adults are particularly at risk if they have a poor diet or other medical conditions, as are women on their periods due to the monthly blood loss. "Your GP can arrange a full blood count test to check your iron levels. If levels are low, you may need an iron supplement, but diet is also crucial," advises Dr Patterson. The top food source for iron is red meat, especially liver, but veggies can get some iron from leafy greens like spinach and broccoli. If you're not eating enough, try a supplement such as Healthspan Ironcare (120, £8.99, healthspan.co. uk). If you have anaemia, avoid tea, coffee or wine within two hours of consuming iron-rich meals or taking tablets, as they can hinder its absorption. Research published in the Archives of Internal Medicine has revealed that severe allergic symptoms can significantly disrupt your sleep. Hay fever, in particular, can cause your immune system to go into overdrive, leading to chronic inflammation and fatigue. It can also interfere with your breathing, induce snoring, and keep you awake at night. In addition to regular medication, there are some simple tips that can help alleviate symptoms. These include wearing wraparound sunglasses to reduce the amount of pollen entering your eyes, showering and changing your clothes when you return home, keeping your bedroom window closed during the day, and avoiding drying clothes outside on days with high pollen counts. Saltwater nasal rinses can also be effective in removing pollen and excess phlegm from the nose. "Even a small drop in hydration can make you feel tired and foggy headed," warns Phil Beard, a Nutritionist at ethical supplement brand Viridian Nutrition. Dehydration can affect blood flow to the brain and muscles, impacting both energy levels and concentration. "If you're sweating heavily through exercise or heat exposure, consider adding a natural electrolyte such as Viridian's Electrolyte Fix Liquid to water, (100ml, £14.25, viridian-nutrition.com). "It helps replenish minerals like sodium, potassium and magnesium lost through sweat and supports fluid balance," advises Phil. Electrolyte supplements aren't for casual consumption and should only be used if you're losing fluids through exercise, heat, or illness. Overdoing it on sodium or potassium can be detrimental, particularly if you have high blood pressure, kidney problems, or other health conditions. Stick to the instructions on the label and consult a healthcare professional if in doubt. Aim for six to eight glasses of fluid daily, more if you're active or it's warm. You should be nipping to the loo every two to four hours, and your urine should be a light yellow colour.
