Too little magnesium in your body as reported by the Journal of Orthomolecular Medicine.... lack of magnesium may make it harder to stay asleep...have your doctor test magnesium levels...Eating a high-protein meal without accompanying carbohydrates may keep you awake...and a do a full lipid panel...if you are low in vitamin B especially B6 it will be harder to fall asleep...Chickpeas boast vitamin B6, which is needed to make melatonin.
The reason sugar consumption inhibits sleep is because it raises your blood sugar... bread, rice, pasta, potatoes, and cereal will all turn into blood sugar once they are digested, raising your blood glucose level, and subsequently affecting your sleep patterns. Maybe omit these at your dinnertime meal...it might help...That's why I suggested giving up the Special K Bars.
These foods make a person sleepy..to get a good nights sleep combined a tryptophan and a carb as a bedtime snack.... sleep-inducing foods are.....cottage cheese,Hummus, Lentils. Hazelnuts, Peanuts, Eggs, Sesame seeds, sunflower seeds, pumpkin seeds, peanut butter sandwich with sesame seeds, all-air popcorn
A cup of tart cherry juice twice a day may relieve the insomnia...also try Try some chamomile tea at night.... it is a carmative and will soothe you.....have a bowl of oatmeal which also can help you get some zzz's
Edited by: SUNSHINE6442 at: 12/15/2013 (09:55)
Fitness Minutes: (74,700)
12/14/13 10:56 P
Thanks for your feedback everyone. I am going to try to take two or three consecutive rest days and see how I feel. I do the same workout all of the time in combination with running. I'm exactly where I want to be as far as results go, so I'm not plateued, but maintaining. I guess what I'm saying is, I'm not trying to get more results, but just keep up with what I'm doing.
I will definitely have to try some of the food change recommendations. I've been pretty good about eating more clean, but protein/granola/snack bars are definitely a big part where I am still eating processed and often it's due to convenience.
I definitely do have a lot of other stressors related to work, holidays, sleep problems, etc. that are likely contributing to the increased fatigue, but I'm still trying to figure out how I can change those. I'm actually changing from steady night shift to steady day shift the week of Christmas, so I'm hoping that will help with some major sleep issues I've been having. Until then, I'm just trying to improve what I do have control over.
Fitness Minutes: (281,548)
12/14/13 4:54 P
If you find yourself feeling fatigued and burned out, it may be time to cut back on your workouts. You may be suffering from some burn out. If you've been doing the same routine day after day, week after week and have found that you're not making any head way, your body is stuck in a rut.
The right amount of exercise can keep our bodies fit and healthy. Too much exercise can lead to a weakened immune system and fatigue. Even though you have been taking one day off a week, you may need a few more days to give your body's batteries a chance to recharge. it sounds like you've run yourself down.
It might not be your exercise routine too. Have you been under any unusual stress recently ? Have you been working extra hours at the office ? Have you been feeling stress at home, work, school or relationship ? Most people don't realize that excess stress can cause fatigue too. So, if you've been under any unusual stress, that could cause your fatigue.
Someone else asked if you're eating enough, even if you are eating 1700-1800 calories per day, if you're burning 500 during an hour workout, that means your body is only netting 1200-1300 per day. If you are now very active, that's not enough calories to fuel an adult woman's busy day. So, perhaps you may need to increase the amount of calories you eat.
I would encourage you to take a few days off from your exercise routine to see if your body just needs a slightly longer rest. If you still feel fatigued, then you should give your doctor a call, just to be safe. The worse case scenario for fatigue in women is heart disease. A lot of women don't know that fatigue is a sign of heart disease.
Don't be alarmed, just be aware.
12/14/13 10:40 A
Do you do a variety of workouts, some lower and some higher intensity? Do you ever take more than one day of rest each week? If you're going all-out during each workout, that can wear your down over time. You might try taking another day of rest for a few weeks to see if that helps you recharge a little more.
Are you sleeping okay? Any additional stress in your life? Is there anything else that's changed that could be contributing to the problem?
Low blood glucose can make a person hungry and tired...when glucose levels rise too quickly, your pancreas may produce too much insulin....you're hungry and tired and looking for more glucose...You can avoid low blood sugar by avoiding high blood sugar
and yes even normal people can be insulin resistant at times.....
Granola and energy bars usually have sugar and additives. I would skip the Special K bars. Your better off eating 20 almonds. You be surprised to see how fast you'll lose giving up the bars, just stay hydrated and you'll see more energy.
Energy boosters an apple usually fights fight fatigue when paired with a protein or even fiber....phytonutrients in apples can help you regulate your blood sugar...staying well hydrated will also ward off any afternoon slumps....maybe try the antioxidants from Granny Smith apples lessen your risk of heart disease, diabetes and stroke and the high fiber content of Granny Smith apples can help your weight loss .
Oatmeal, the old fashioned type provides energy because of the B vitamins.
Eggs, strawberries and avocados are energy boosters too
If you want crunch get red peppers, cut into strips and dip in salsa. Seeds like chia, flax have all important proteins, and has an energy time~released affect on our bodies.
Stay hydrated because even mild dehydration can make a person tired!
Eat oatmeal before a work out with slivered almonds or walnuts......Having good insulin sensitivity means that the body can more easily take sugar from the bloodstream, allowing muscles to use it for fuel
Protein helps repair and rebuild muscles especially when eating 1/2 hour after exercise. Brown Rice cereal provides and replenishes depleted glycogen.. After a workout half some dark chocolate which will bring more oxygen to replenish any muscle soreness.
Carbs after a workout ..Researchers from the University of Michigan discovered that what you eat following a workout may trigger different metabolic responses... bouts of exercise all improved insulin sensitivity, but it was especially enhanced when the session included the low-carb meal
Edited by: SUNSHINE6442 at: 12/14/2013 (07:52)
Fitness Minutes: (74,700)
12/14/13 2:23 A
I had everything checked at the doctors last month. I'm a little heavy on the desserts in the tracker because I've had quite a few holiday socials in the last week. It's usually a little more balanced. :)
I would suggest that you make an appointment with your Dr and explain what is going on. It may be that there is something medical that an examination including bloods (maybe low iron or B12 etc.?) might be discovered. You are of an age group where this is very common.
I had a wee peek at your Nutrition Tracker. Apart from some of the items eaten that I wouldn't have a clue what they are (live in a different country) I did notice that sometimes the calories consumed are fairly low compared to the exercise done. I also noticed that *at times* you could do with increasing fruit/veges, and snacking less on cookies/ice-creams etc.
You are doing an hr of exercise 6 days per week - have you thought about decreasing the amount for a while to give your body a bit more time to recover. It won't affect your goals, but it may help you re your energy levels. It may also help reduce the chances of injury due to muscle fatigue.
Good luck, Kris
Fitness Minutes: (74,700)
12/14/13 12:36 A
I've been getting pretty worn down lately. I can definitely feel it in my workouts, because I can't push and my muscles feel tired from the start. I'm also being tired all the time, in general. Is there a way for me to know if it's from working out too much, eating wrong, not eating enough, or any/all of the above? My recommended calorie range is 1510-1850 and I'm landing 1700-1800 each day, most of my diet is things like chicken breast, sweet potatos, fruit and veggies, and greek yogurt. I do try to eat pretty well and with plenty of protein. I'm working out one hour a day, six days a week.
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