Why am I always tired?

 

Know what it takes to fix chronic fatigue

By Cheshire Que

Published Jul 7, 2025 01:34 pm

At A Glance

With the inhalation of oxygen and blood circulation, cells will be well oxygenated. This will make us more alert and energetic.

Do you wake up feeling refreshed, or are you more tired? Are you sluggish throughout the day? Do you feel like you’re always running on low battery? Perhaps you get things done, but end up so exhausted after each task is completed. Reflect on the last time you felt energetic like you could conquer the world without relying on caffeine or a chocolate bar. If you still feel easily fatigued even after getting eight hours of sleep, then you must look into the other factors that may make or break your energy reserves.

Have your hemoglobin checked

Hemoglobin is the red blood cell that carries oxygen throughout the body. Iron deficiency can lead to low hemoglobin levels, a condition known as iron deficiency anemia. Poor oxygenation compromises health. After all, we breathe to keep on living. Don’t just rely on iron supplementation. While elemental iron may be needed as supplementation to correct iron deficiency anemia, we must ensure that we consume iron from our daily food intake. Animal meat, like pork, beef, lamb, and liver, is a high source of heme iron. Unfortunately, they are also high in unwanted saturated fat and cholesterol. Furthermore, studies have shown that consumption of animal protein sources is related to pro-inflammatory reactions in the body that are related to many illnesses such as heart disease, diabetes, kidney disease, cancer, and more. Too much iron from animal sources can cause iron overload, unlike the iron obtained from plant food. Therefore, the best choice is to eat plant sources of non-heme iron like mushrooms, dark green vegetables, soybeans and legumes, quinoa, string beans, potatoes, and broccoli. These plant sources of iron must be paired with vitamin C-rich food like citrus fruits, papaya, guava, tomatoes, cantaloupe melon, bell peppers, kiwi, and berries to enhance the absorption. Iron supplementation must not be taken as a maintenance because it is highly oxidative and linked to an increased risk of cancer development. Only take it when prescribed by a physician or registered nutritionist dietitian to correct nutrient imbalance.

Take care of your liver health

The liver is in charge of energy production in the body as a result of breaking down fat, protein, and carbohydrates through digestion in the gut from the food that we eat. If the liver is malfunctioning, energy levels will wane. The liver stores up glucose or sugar in the form of glycogen. It is also responsible for producing the powerful antioxidant glutathione, which combats oxidative stress in the body. High oxidative stress from unhealthy diet, exposure to stress, pollutants, inadequate sleep, exposure to toxic substances like smoking, alcohol, and recreational drugs are related to fatigue. If the liver is faulty, it cannot produce energy efficiently, as well as produce glutathione to neutralize free radicals from oxidative stress. Ensuring that we have a healthy liver means getting good quality sleep because the liver repairs itself at night. Individuals who eat late at night and sleep late tend to have a higher risk of developing non-alcoholic fatty liver disease. Alcohol consumption damages liver cells. The same goes for smoking and drug abuse. Consumption of fried and fatty food, including refined sugars like pastries, ice cream, sweets, chips, fast food, and the like, can be harmful to liver health. Cruciferous vegetables like cabbage, spinach, broccoli, cauliflower, kale, watercress, radish, arugula, bokchoy, turnips, and Brussels sprouts are abundant in sulforaphane, which promotes a healthy liver. It is important to chop and chew these vegetables properly for the bioactive compounds to be activated.

Have your thyroid gland checked by an endocrinologist

The tiny butterfly-shaped gland located in the front part of the neck is responsible for regulating metabolism. It is a process by which the body converts food into energy. An underactive thyroid, a condition known as hypothyroidism, will slow down metabolism. Resulting in less energy production and feelings of weakness and fatigue. On the other hand, an overactive thyroid gland, a condition known as hyperthyroidism, can lead to increased metabolism. One may initially feel energetic from the oversupply of energy. Sustained excess energy production and expenditure, however, will lead to exhaustion. Whether a person has an underactive or overactive thyroid gland, medical intervention is needed to correct the hormonal imbalance. A blood chemistry analysis will be requested by the physician to determine If there is an imbalance that needs to be corrected.

Watch your caffeine and sugar intake

Coffee and sugar, a great combination to perk up one’s senses when sluggish. Unfortunately, that sudden burst of energy will wane faster than it surged. The effect of caffeine, which is a stimulant, differs for each individual. Some may be more sensitive to it and may not need much to feel the effects, while others may be more immune to it. Needing a higher amount. Caffeine found in coffee, black tea, and cocoa blocks a brain chemical or neurotransmitter known as adenosine. This promotes sleep. Caffeine is absorbed rapidly in the gut lining. This is the reason why we immediately feel awake within minutes of taking a few sips of coffee in the morning. Once the effect of caffeine wanes, the adenosine attaches to receptors that make us more tired or sleepy. This pattern of crashing is similar to having a sugar rush and a sugar crash, the sudden rise and subsequent decrease in blood glucose in the blood. It’s not bad to have a cup of coffee or two a day or have some sweet treats once in a while. One must not rely on coffee and sugar to boost energy levels on a daily basis. It is important to be nourished with wholesome and minimally processed plant food sources to increase antioxidants in the body that will combat fatigue.

Be physically active

It may be counterintuitive to move around or exercise when one is tired. However, exercising or simply getting some movement done will help the body regain a lot of energy. As we exercise, we promote efficient blood circulation. We also tend to breathe in more oxygen. With the inhalation of oxygen and blood circulation, cells will be well oxygenated. This will make us more alert and energetic. Moreover, exercise helps the body produce the mood-regulating hormone serotonin, which is a precursor of the sleep hormone melatonin. When one has sufficient melatonin, good sleep is guaranteed. A good night’s sleep will always help the body repair, and you will wake up feeling refreshed. This, in turn, will relieve you of sluggishness, sleepiness, and fatigue the whole day.

Don’t just accept and make excuses for your fatigue. It is best to get down to the root cause of why you’re tired and address it.

cheshireque@gmail.com

Are you neglecting yourself?

BY CHESHIRE QUE

Feb 24, 2025 01:46 AM

  

---

AT A GLANCE

• Spend more time with people who lift you up instead of those who pull you down. 

 

Do you wake up in the morning feeling refreshed and rested? Do you feel nourished, healthy, and strong? Do you make time to participate in the things you enjoy? Are you comfortable saying no?

 

If you said yes to all of these, you are doing so well in taking care of your well-being. If you said no to most of these questions then you’re in trouble. It’s time to seriously reflect on how much you love yourself. It may sound selfish but it is what it is. You cannot give love when you are empty. It will just lead to burnout and eventually bitterness, depression, and resentment. It will compromise your mental and emotional well-being. 

 

If you drive yourself too hard to accomplish tasks for others and fail to prioritize your own health, you may be achieving a lot of things and fulfilling responsibilities. However, since you are always stressed out, your fight and flight response is always activated. This results to a compromised immune system, hormonal imbalances, and oxidative stress that damage not only cells but eventually organs. It will inevitably manifest in the form of full-blown diseases. 

 

Have you ever wondered why you aren’t losing weight? Why is your belly area protruding? Are you having chronic aches and pains? Do you easily get infected with the flu? You need to start taking care of yourself now. Restore balance to your immune system and quell the inflammatory response in your body that is the root cause of whatever it is that ails you. 

 

In over two decades of private practice as a registered nutritionist dietitian, I observed two groups of people who came to see me for guidance. The majority are those who are already suffering from symptoms of diseases. The second group is composed of individuals and families who want to pursue optimum health to prevent getting sick. Thus, becoming a burden to their loved ones. The latter group has steadily been growing in numbers, especially post-pandemic. 

 

If you wish to take charge of your health today, here are some areas that you need to work on: 

 

Your food intake 

It isn’t about just going on a diet. It’s the type of food that you consume that truly matters. Processed food may taste better and is more convenient to eat but it lacks the nutrients that your body needs to function optimally. Instead of eating a burger meal, rice with vegetables, and for those who prefer animal protein, a small portion of fish or lean meat will suffice. Instead of having junk food for snack like fries, you can have a fruit or boiled sweet potato. If you’re craving for chocolate, have a pure cocoa drink or dark chocolate bar. 

 

There is a reason why you feel sluggish, moody, and weak. It’s the toxins in addition to the lack of nutrients from the food that you’re consuming. Incorporate life-giving food from fresh fruits, vegetables, whole grains, legumes, nuts and seeds. Avoid or go easy on sugar, fatty food, fast food, and processed food. Don’t drink your calories in the form of milky and sugary beverages. Try plain water, tea, or black coffee instead. The next time you eat something unhealthy, think about how that is considered an act of unloving yourself. If you truly love yourself, you’d be intentional in nourishing your body.

 

Rest and relaxation 

When was the last time you took time to relax, take a nap, and breathe deeply? Do you engage in stress-reducing activities that do not include screen time or gadgets? Entertainment does not equate to rest and relaxation. If you’re binge-watching TV shows or scrolling on social media for long hours, then you aren’t resting. Activities that promote rest and relaxation include sleep and napping, prayer and meditation, expressing yourself creatively through art and music, breathing exercises, spending time in nature, taking a stroll, and spending time with the people who make you laugh.

 

There are individuals who feel guilty whenever they need to take a rest or have a downtime. You are human. Even God rested on the seventh day. Let us normalize respecting our rest days. The problem is, we are too shy to let people down. We care so much about the opinions of others. Practice saying no and setting boundaries. It is ok to let people know that you need time off to recharge so you can be more productive. Initially, it may be uncomfortable but you will reap the benefits of allowing yourself to rest and relax.

 

The company that you keep 

Self-care is not just about taking care of your physical well-being. The spiritual, mental, and emotional aspects are equally important and must not be neglected. We can’t have a perfect life in this imperfect world. We can, however, make a conscious effort to let go of toxic people and situations. Do you spend more time with people who make you feel down or those who refresh you? There are times when we need to help people who are in need of emotional support but we need to take a breather too. Spend more time with people who lift you up instead of those who pull you down. Those who inspire you to learn and become a better person. The company that you keep includes those who are in your social media contacts. What you read, watch, and listen to greatly impacts your psychological health. Let go of contacts that only feed you toxic content. It is acceptable to unfollow or unfriend if that person robs you of peace. 

 

If you truly want to become a better person to be able to help others, you must help yourself first by being intentional about taking care of yourself.

 

cheshireque@gmail.com

It’s okay not to be okay this Christmas

Dealing with depression amid the holiday season

BY CHESHIRE QUE

Dec 23, 2024 02:24 PM

  

---

AT A GLANCE

• It’s okay not to be okay for a short while. What isn’t okay is when you no longer get to bounce back and depression already affects your relationships, physical health, and productivity, basically rendering your whole life incapacitated. 

 

The merriest time of the year for most people may also be the saddest one for some. It may be because of a mental illness or circumstances that could cause one to succumb to depression. The death of a loved one, a broken relationship, losing a job, losing a home, a business going bankrupt, being diagnosed with a terminal illness, spending the holidays in the hospital and so on. There are just so many situations when our spirits get dampened, not even the Christmas season can lift them.

 

How does one deal with depression, especially at the time of the year when we are expected to be cheerful? Isn’t it overwhelming to have to put up a face each time? It’s okay not to be okay for a short while. What isn’t okay is when you no longer get to bounce back and depression already affects your relationships, physical health, and productivity, basically rendering your whole life incapacitated. You would need to seek professional help.

 

Dealing with symptoms of depression requires a holistic approach. One that includes being physically nourished with food, being physically active, nurturing spiritual health, being one with nature, and doing activities that will help the brain form new neural pathways, also known as, rewiring of the brain to help one cope with depression better.

 

When one is depressed, the appetite may be affected. Some have zero appetite while others tend to have food cravings and episodes of bingeing. No one has craved a salad in my experience as a registered nutritionist dietitian for over two decades. Cravings would be for sugar and other calorie-laden food which we all know, wreak havoc with our health and mood. 

 

Even when depressed and not having an appetite, you will feel better if you try to get life-giving food into your body for nourishment. This would be a time not to eat for pleasure but to eat in order to help your body produce brain chemicals to stabilize your mood. Not hungry? Just grab a fresh fruit to munch on, and drink lots of water even when you’re not thirsty. Can’t stomach a full meal? Eat a bowl of salad or a comforting vegetable soup. Eating wholesome fruits, vegetables, and grains like oats can help balance your gut microbiome. Your gut cells also produce the same chemicals and mood-stabilizing hormones as your brain. Drink some tea to soothe your nerves as well as feed the good bacteria in your gut. Once you start eating small portions of these life-giving food, your cravings for sweets and unhealthy food will also decrease. You will start to feel better. You’ll observe that the brain fog will slowly go away. Your situation may not change but the way you cope and think will be improved.

 

Are you confined to your bed all day long? Too down in the dumps to even go out? Why don’t you try to stand up and pace in your room while listening to classical music, Christmas carols, or a worship song? Please avoid listening to songs that will only make you cry. It doesn’t have to be a full hour of walking inside the room. 5 minutes at a time will do until you gradually get your strength back and perhaps walk outside for longer periods. When we have movement, our blood circulation improves. Your brain gets more oxygen and nutrients. Exercise also helps in the production of the mood-stabilizing hormone known as serotonin. Endorphins are produced which can alleviate pain and stress. These are your happy hormones. You aren’t expected to get into a high-intensity exercise especially if you weren’t physically active before you got inflicted with depression. All you have to do is begin to move. Gradually increase pace and intensity until you are able to exercise. Don’t think about a full exercise for now. It can get overwhelming. Just stand up and pace for starters.

 

Are you too tense that your body is starting to ache all over? Too anxious that you no longer know what to do because you feel hopeless? Breathe. Practice mindful breathing. The only thing that you can control in your life is your breath. You can choose to hold it or release it. The brain reacts to stress by increasing the respiratory rate to get more oxygen in. This causes the heart to pump faster and cause shortness of breath. Mindful breathing will help calm your nerves down. It will help with efficient blood flow and oxygenation sans the increased heart rate and respiratory rate. Get yourself in a comfortable sitting position with hands on your lap or lying position with a hand over your abdomen. Close your eyes and take a deep breath. Feel your abdomen rise as you inhale. Then slowly exhale and feel your abdomen fall. Repeat this several times and notice that your muscles will be more relaxed. 

 

Functional medicine is a comprehensive approach that targets the root causes of illnesses. The spiritual aspect is a major factor that contributes to one’s health and well-being. Therefore, dealing with depression must also involve faith and spirituality. To give you a sense of purpose, hope, and relationship with a greater being. We may have questions as to why things happened to us. We may feel resentful towards God. However, God is not intimidated by our thoughts and feelings. The first thing to do is pray to Him. I once found myself in a situation where I no longer knew what to pray for. I still prayed: “Jesus, I no longer know what to pray for but I am still praying.” God meets us where our faith ends. It’s not about us but about His unconditional love for us. No matter the gravity of the mistake that we have made. Pray to Jesus – the real reason why Christmas is being celebrated. It’s not the abundance, festivities, and merriment that is important this season. It is ok not to be ok for now. But there is hope for you. 

 

Have a blessed and merry Christmas!

 

cheshireque@gmail.com

Do you want to feel better faster?

Natural remedies to relieve flu-like symptoms

BY CHESHIRE QUE

Nov 3, 2024 06:45 PM

  

---

AT A GLANCE

• Water is needed by the immune system to make more white blood cells to fight infection. 

We see a spike in cases of flu-like illnesses concurrent with the rainy season. Although the Department of Health has reportedly observed a decline in the number of cases compared to the same period last year, cases of flu are still ever-present and shouldn’t be ignored. All means of preventing the infection must be done. Such as isolation, wearing of masks, handwashing, and the like. 

 

While there are medications that could help manage symptoms of flu such as fever, body aches, cough, and colds, there is no known cure for this viral infection. We simply have to wait it out. After all, viruses are self-limiting. Our natural doctor, the immune system, fights the infection rendering the virus unable to reproduce itself and we get healed. Therefore, if you take paracetamol to bring your body temperature to normal, take a decongestant to relieve a clogged nose, or take a cough suppressant to prevent dry cough, or mucolytic to loosen phlegm, you are not killing the virus. You are simply managing symptoms caused by the viral infection.  

 

Flu can last between four to seven days. You can feel better faster by not solely relying on medications. There are ways to naturally boost the immune system, as well as, alleviate symptoms in combination with medications. Unfortunately, fast paced modern lifestyle has made us forget or neglect some traditional home remedies that have been proven effective.

 

Firstly, never underestimate the healing wonders of hydrotherapy. Heal with water. If you’re having a fever, use a small towel soaked in lukewarm water for a sponge bath. Ensure that body parts are well covered with clothing or towels afterward. Having a sponge bath, especially in areas like the neck, armpits, and groin will help lower the body temperature. Do not use cold water or alcohol as this may cause a rapid decrease in temperature and shivering. When this occurs, the skin may feel cooler but the internal body temperature may rise as a result of the shivering. 

 

Another form of hydrotherapy is steam inhalation. This is very effective for clogged nose and loosening mucus or phlegm in the throat. In a small basin or bowl, carefully put water that has just been boiled. You may add some essential oils like eucalyptus if available. Put a towel over your head and inhale the steam. For convenience, there is also steam inhalation equipment that can be bought in stores that sell medical supplies. 

 

Water intake is crucial when you have flu. You have to drink water throughout the day to keep hydrated. This will help lower your body temperature and prevent mucus formation that makes you cough and clog your nose. Water is needed by the immune system to make more white blood cells to fight infection. Always check the color of your urine. It must be light yellow. If it gets darker especially when you’re not taking any vitamin C supplements, then you are dehydrated even if your throat does not feel parched.

 

Second, don’t fight sleep. There is a reason why you feel tired and very sleepy when you have the flu. As a response to the infection, the immune system will release pro-inflammatory chemicals called cytokines. These proteins are like natural messengers that tell the immune system what to do, such as how many immune cells to produce. Cytokines make you want to sleep. This makes sense because when we sleep, our body can repair and recover. Therefore, it is unwise to keep on working when you have the flu. Don’t fight it. Just sleep and rest as much as you can. Otherwise, if you aren’t helping your immune system in fighting the infection, you won’t be able to shorten the duration of your illness. 

 

Thirdly, you may not have an appetite but you must eat fruits, vegetables, herbs, and spices. Grab a banana or an orange. Eat vegetable soup. Because these contain plant chemicals or phytochemicals that help bring down inflammation and aid the immune system. 

 

Have you ever had salabat or ginger tea? Ginger helps with pain and fever. It also soothes the throat. It has natural antimicrobial properties. You can add pure honey which is a natural cough suppressant.

 

Another functional food that I recommend is the osmanthus. It can come in the form of tea or freeze-dried powder. Studies have proven that osmanthus can relieve respiratory symptoms. I myself have taken this to loosen phlegm instead of taking a mucolytic drug. 

 

Lastly, practice oral and nasal care. You can gargle using warm water with salt. The salt draws water from your throat. With that comes the mucus and the virus. The same solution can be used for nasal sprays. However, over the counter preparations can be bought in drugstores for convenience. Disinfecting your throat and nose can decrease the development of virus and shorten the duration of infection.

 

Keep your family safe this flu season and hopefully, you will survive without getting any infection.

 

cheshireque@gmail.com

Could anger be the cause of your ulcer?

How such a normal emotion can make you physically ill?

BY CHESHIRE QUE

  

---

Anger is not all that bad. In fact, the Bible plainly separates anger and sin in Ephesians 4:26, “In your anger do not sin.” Anger is a normal emotion we all feel. It can compel us to make positive changes and make us a better person. We get angry when there’s injustice around us, right? We get angry when someone oppresses us. We get angry when we see other people getting hurt and that prompts us to help out.

Photo by Andrea Piacquadio from Pexel

In fact, repressing anger is not healthy at all. Dr. Ernest Harburg and his team from the University of Michigan School of Public Health conducted a longitudinal study of anger for decades. Their study concluded that individuals who repressed their anger in response to unjust attack were more likely to suffer from bronchitis and heart attacks. It also increased their likelihood of dying earlier than their peers who express their anger.

How we respond to feelings of anger, however, is what matters the most. You can either express and resort to an action or any form of retaliation that is considered a sin or respond without committing a sin. For instance, when someone offends you, you can either verbally let that person know you are angry and let off steam by taking a walk or you can choose to retaliate by cursing the person or getting into a fist fight. You can choose to resolve your anger peacefully at the proper time or choose to harm the offender right then and there. 

Anger comes in many forms. Unfortunately, we often fail to recognize it. Anger can be disguised as bitterness, resentment, malice, envy, intolerance, criticism, revenge, rage, hatred, jealousy, sarcasm, gossip, unforgiveness, rebellion, clamor, and assault. If you are sick or have been suffering from a recurrent illness that does not seem to go away despite medical intervention, ask yourself this question: “Am I an angry person?”

Anger that is fleeting and resolved may not cause you any damage. Being in a constant state of anger, harboring resentment and bitterness, plotting and carrying out revenge, refusing to forgive, succumbing to rage and pent-up wrath come with such a high cost—your health. It will cause you mental, emotional, and physical stress.

Anger impacts your heart and cardiovascular system. It causes the narrowing of blood vessels (the pipes inside our body where blood flows), which in turn spikes up the blood pressure. When this happens often, the blood vessels will eventually be damaged, arteries get clogged, and become stiff. Clots can form that could cause a stroke or heart attack.

“Rage can have effects on the arteries that supply blood to and from the heart, it can have an effect on the electrical system that tells the heart when to beat, and it can have an effect specifically on the heart muscle,” said Dr. Wittstein, an expert in stress cardiomyopathy. Anger affects the nervous system, which comprises the brain, spinal cord, and a complex network of nerves that send signals throughout the body. Anger and other emotions are generated in the brain and not in the heart that pumps blood. Technically, the heart we refer to when we speak of emotions is the brain. It is a person’s emotional center located between the temples, specifically known as the prefrontal cortex.

Nerves that stem from this emotional center are connected to all vital organs, including the brain, heart, and stomach. As constriction of blood vessels occurs, oxygen and nutrient supply are impeded. Hormone secretions are affected and muscle tension occurs. Ever wonder why you have unexplained body aches and pains when you’re stressed out or furious?

There is a connection between the brain and the stomach too. We call it the gut-brain axis. When we are enraged, acid production is increased in the gut, essential nutrients that keep the stomach and the intestinal lining healthy are restricted, and the gut microbiome or friendly bacteria alters. Have you experienced getting hyperacidity when you are upset? Are you having a difficult time digesting food and end up bloated after you eat while seething in anger?

Alterations in gut microbiome affects the immune system and gut health. Peptic or gastric ulcer is caused by the bacteria H. Pylori. It is a common microorganism that could be harmful when the immune system is compromised. Thus, causing ulcers to form in the stomach. 

While anger constricts blood vessels in the heart, it causes the opposite in the head. Dilation of blood vessels occur permitting an abnormal supply of blood in the brain. Since the skull or cranium is rigid, it does not allow any room for expansion. Thus, we get headaches. 

If you are an angry person and you want to be set free from illnesses that may be related to this strong emotion, seek the help of counselors or psychologists who can help you manage your anger. Learning to express anger in a creative and positive way, as well as learning how to forgive will surely make you a healthier person free from the pains of ulcer, headaches, and other diseases. Take action before it’s too late or you just drop dead from stroke or a massive heart attack.