Fatigue can creep into your life subtly or hit like a truck. Whether it’s the constant drag in the middle of the day, the feeling of waking up just as tired as when you went to bed, or a general lack of motivation, fatigue is often more than just a lack of sleep. In many cases, it’s connected to what you’re putting into your body. While many people think about what to add to their diets to feel more energized—such as protein, iron, or vitamins—it’s just as important to consider what to take out. Certain foods can actually worsen fatigue, disrupt sleep, spike blood sugar, or create inflammation that weighs your whole system down.
One of the top culprits is refined sugar. From pastries and soda to that “harmless” teaspoon in your morning coffee, sugar can offer a brief energy high followed by a hard crash. When you consume sugary foods, your blood glucose spikes, giving you a quick burst of energy. But that boost is short-lived. The resulting crash can leave you feeling more sluggish than before, which sets up a vicious cycle of needing more sugar to feel “normal.” Over time, this rollercoaster can deplete your energy reserves and affect your mood and focus.
Another group of foods that tend to exacerbate fatigue is highly processed carbs. Think white bread, pasta, chips, and crackers. These foods are stripped of fiber and nutrients during processing, which means they digest quickly, spiking your blood sugar much like sugar does. Because they’re digested so rapidly, they don’t provide long-lasting fuel for your body. Plus, eating these carbs often displaces more nutrient-dense foods from your meals—foods that could actually help support your energy production.
Caffeine is often the go-to for people who feel tired, but its effects can be misleading. While it might offer short-term alertness, overconsumption—especially later in the day—can interfere with sleep quality. Poor sleep equals more fatigue, and you end up relying even more heavily on caffeine to get through the next day. It becomes a feedback loop that’s hard to break. Additionally, those who are sensitive to caffeine might experience energy dips, anxiety, or gastrointestinal discomfort after consumption.
Alcohol is another sneaky contributor to fatigue. Though it might seem like it helps you fall asleep faster, alcohol disrupts the quality of your sleep, particularly the REM cycle, which is critical for feeling rested. Even a couple of drinks in the evening can impact how refreshed you feel in the morning. Over time, regular alcohol consumption can worsen both physical and mental fatigue.
If you’re constantly feeling tired, it may be time to take a deeper look at your nutrition and lifestyle habits. That’s where the integrated team at CARESPACE can help. Kitchener Waterloo kinesiologists at CARESPACE can guide you through personalized movement plans that help boost energy and reduce stress, both of which are crucial in fighting fatigue. Regular movement—even just low-intensity activities—can improve circulation, oxygen delivery, and mood, making a significant difference in how your body feels.
At the same time, CARESPACE dietitians and naturopathic doctors can work with you to identify dietary triggers that may be draining your energy. They consider everything from potential food sensitivities and nutrient deficiencies to eating patterns and gut health. Whether it’s adjusting your macronutrient balance, cutting back on inflammatory foods, or incorporating more energy-supporting meals into your routine, their approach is evidence-based and personalized. The combined support of these professionals means you’re not just treating symptoms—you’re getting to the root of your fatigue.
Fatigue isn’t something you should just “push through.” If your tiredness feels chronic or unshakable, your body might be trying to tell you something. Rethinking what’s on your plate—and getting support from a team that understands the full picture—can make all the difference.
