Whether going through lifestyle changes (moving, new job, etc) or getting overwhelmed with tackling working from home, homeschooling the kids or studying, the pressures of everyday life are resulting in many of us commonly experiencing low energy, tiredness and fatigue – which can sometimes occur every day.
While low energy and fatigue can sometimes be linked to a medical condition, most of the time, it’s lifestyle-related and to be quite frank, it can be annoying. You become unfocused, you lose a lack of interest and go about your everyday life in zombie mode. Fortunately, there are a few lifestyle tweaks you can start implementing throughout your day to increase energy levels, feel more focused and awake and overall feel a lot better in yourself – but what causes low energy?
What are the causes of low energy?
There are many causes for low energy from not getting enough calories or sleep to not drinking enough water. Here are a few reasons your energy levels may be lagging:
- Carbs. Although carbs can provide a quick source of energy, consuming too many refined carbs can actually do the opposite. When you eat them, your body breaks them down into sugar, which is then used for fuel. However, when reaching for another serving of refined carbs, this results in a continuous cycle of a spike in blood sugar levels followed by a subsequent fall, which can make you feel exhausted.
- Inactivity. Not being active can result in low strength and endurance levels and make you feel tired most of the time. If you’re putting off exercising because you feel tired, try and go for a walk to help minimally increase physical activity.
- Not getting enough sleep. Ok, so we all know the power of a good 7-8-hour sleep, but we also know that sometimes this doesn’t come easily. Try setting the same sleep routine of when to go to bed and when to wake up as this helps to naturally train your internal body clock.
- Food sensitivities. Did you know food sensitivities or intolerances could also be a result of fatigue? If you suspect certain foods may be making you tired, consider seeking a dietitian or your doctor.
Did you know fatigue could also be a sign of low testosterone? Read our latest blog to find out more.
How to increase energy levels?
Here are some ways to tweak your lifestyle and boost your energy:
- Reduce stress. Feeling stressed, anxious or overwhelmed is more common than you may think and can take a toll on your physical and mental wellbeing. Feeling stressed is linked to tiredness and low energy and although sometimes it may not be possible to completely remove stress from your life, it can be minimised. Meditation, exercise or reading may help reduce stress.
- Move your body. As mentioned before, minimal activity can help boost your energy levels. In fact, one study found that people with persistent fatigue decreased their tiredness by around 65% just by regularly participating in low-intensity cycling.
- Don’t skip meals. Skipping meals or having erratic meal patterns can result in missing out on any necessary nutrients your body needs, therefore making you feel more tired. It is important to eat enough food to help fuel your body throughout the day. Foods known to help fight fatigue are bananas, lean proteins (chicken, turkey, salmon), nuts (almonds, walnuts) and eggs.
- Drink your water. Water is essential for regulating your bodies energy and is a key part of all the processes and functions of our bodies – which provides an energy boost in itself. Don’t fancy drinking water? You can also eat it too. Consuming water-rich fruits and vegetables including cucumber, tomatoes, spinach, broccoli, oranges, apples, kiwis and peaches are a great way of upping your H20.
- Consider supplements. Sometimes even with a varied diet, we’re still not getting enough essential nutrients our bodies need. Fortunately, there are several vitamin & minerals available including B vitamins, iron, vitamin C & D to help improve the amount of energy you get from your diet.
Note: This information presented is not intended to help treat, diagnose or substitute for professional medical advice. We always recommend speaking with your doctor for more information.