Are you feeling constantly exhausted and drained? If so, you’re not alone. In fact, fatigue is the number one complaint amongst Americans. Low energy levels can be caused by a variety of factors, from poor eating habits and lack of exercise to underlying medical conditions. In this article, you’ll learn 10 possible reasons why your energy levels might be low and how to address them. Read on to learn more!
Energy levels are determined by the amount of energy available to you and your body’s ability to use it. When energy levels are low, activity levels are decreased, making it difficult to get through the day. Low energy can also lead to feeling sluggish, unmotivated, and even depressed. Sometimes there is a plausible reason for having low energy levels, such as being unwell and not sleeping well for a few nights. But if you’re consistently experiencing low energy levels, it’s worth exploring some of the other possible causes.
So what causes low energy levels?
1. Poor Diet
Eating too much processed food, refined carbohydrates, and sugary snacks can lead to a decrease in energy levels. Other foods such as red meat, dairy products, and alcohol can also be culprits. On the other hand, there are foods that can help boost energy levels. These include fruits, vegetables, nuts, whole grains, and lean proteins.
Even mild dehydration can lead to a decrease in energy levels. It is important to drink at least eight glasses of water per day to stay well hydrated. Research shows that increasing your water intake can improve the way your body functions, which makes you feel a little more energetic too. However, don’t be tempted by drinking to many sugary drinks or alcohol, as this can have a negative impact on energy.
3. Low Iron Levels
Iron is an important mineral that helps your body make red blood cells and transports oxygen throughout the body. Low iron levels can lead to anemia and make you feel tired and sluggish. To increase your iron intake, try adding more red meat, legumes, nuts, and leafy greens to your diet. If you take an iron supplement, take it with Vitamin C to help your body absorb it.
Stress can be both mental and physical, but it can have a huge impact on energy levels. Stress hormones such as cortisol and adrenaline can reduce the body’s ability to store and use energy. To combat stress and boost energy levels, try meditation, yoga, or simply taking a few moments to unwind each day. Speak to a doctor or therapist if you are struggling to manage your stress, as they can help you come up with strategies to cope better.
5. Not Enough Exercise
Exercise can help boost energy levels by increasing circulation and oxygenation of the muscles. It also releases endorphins, which can improve your mood and make you feel more energized. Try to get at least 30 minutes of moderate exercise each day, such as walking, jogging, or cycling. If you’re just starting a new exercise routine, don’t push yourself too hard or too fast, as this could have the opposite effect on your energy levels. When starting exercise afresh after a break, you’re likely to feel a little more tired for a few weeks, but then you should start to feel your energy levels gradually improving.
6. Lack of Sleep
The quality and quantity of sleep you get each night has a direct effect on your energy levels. Not getting enough sleep can make you feel exhausted during the day and can also lead to difficulty concentrating and making decisions. Aim for seven to nine hours of sleep each night to ensure you are well rested. If you are suffering from insomnia or other sleeping issues, speak to your doctor.
7. Medical Conditions
Certain medical conditions can result in decreased energy levels, such as thyroid disease, diabetes, and depression. Speak to your doctor if you are concerned about any symptoms you might be experiencing. They should run some blood tests to rule out any underlying medical conditions. Some people are prescribed HGH to help with energy levels, or you can also find HGH pens for sale. If you’re suffering from depression, medical professionals can put you in touch with someone who can help, such as cognitive behavioral therapy (CBT) practitioners.
8. Vitamin Deficiencies
Certain vitamins, such as B12 and vitamin D, are essential for energy production. A deficiency in either of these can lead to extreme fatigue and other symptoms. If you think you could be deficient in either of these vitamins, speak to your doctor about having a blood test to check. If you are deficient, your doctor may advise increasing your intake of certain foods, or taking supplements to correct the deficiency and increase your energy levels.
9. Alcohol and Caffeine
Alcohol can reduce the amount of REM sleep you get, which is essential for feeling rested and energized. Too much caffeine can also lead to feelings of jitteriness, anxiety and sleeplessness. Both alcohol and caffeine can cause dehydration, which has a negative effect on energy levels. Try to limit your intake of both caffeine and alcohol, and if you do choose to consume either, ensure you stay hydrated with plenty of water.
10. Daytime Naps
Daytime naps can be a great way to boost energy levels, but they should not be too long. Aim for 20 to 30 minutes of napping, as any longer and you may feel groggy afterwards. Napping in the early afternoon is best, as this is when your energy levels typically dip. Also, try to wake up before the end of your nap cycle – around 30 minutes – as any longer and you may struggle to get back to sleep at night.
In summary, low energy levels can be caused by a number of factors such as poor diet, dehydration, low levels of physical activity, lack of sleep, medical conditions, vitamin deficiencies and excessive consumption of alcohol or caffeine. Making simple lifestyle changes such as eating a balanced diet, exercising regularly and getting enough sleep can help to increase your energy levels. However, if you are still struggling with low energy then it is best to speak to your doctor. They may be able to identify an underlying medical condition or suggest other treatments that can help improve your energy levels.