If you’re having low energy or feeling too tired, you’re not alone. Experiencing Low energy after your 60’s is a common problem. However, if you’re under 60’s and experiencing tiredness all the time on each day, then that is a big problem for you. Constant fatigue will decrease your productivity while making you feel sleepy at the same time. Your unhealthy lifestyle changes and medical condition can cause low energy. If you always think about” why do I have low energy levels and how can I boost my energy”, then don’t you worry. Here are some causes, symptoms, and the best ways to boost your energy level.
What causes low energy levels?
1. Poor diet:
Not consuming enough nutritional calories and protein can cause low energy. When your body doesn’t have enough calories, it starts breaking down your fat and muscles to complete its energy demands. Due to the loss of fat muscles, your body feels tired. Not only fewer calories intake is the main cause of low energy but also highly processed food which contains refined sugar and grains may lead to high sugar levels which can cause low energy levels.
Deficiency in nutrients like iron, vitamin C, D, B3, 6, 5, & 9, magnesium, riboflavin may lead you to feel tired on daily basis. Once you start eating a healthy and balanced diet full of nutrients, your nutrient levels will start to normalize. By improving your nutrient level you can feel more energized.
2. Inadequate sleep:
Lack of sleep is one of the leading causes of feeling exhausted. Getting an adequate amount of sleep is crucial for overall health. Getting enough amount of high-quality sleep will refresh your mind and make you feel more alert and energized. Many of you may be facing challenges in falling asleep due to insomnia, menopause, and other medical conditions. It is recommended to have at least 7 hours of sleep for optimal health.
3. Not hydrated:
Inadequate hydration may affect your energy level. In fact, not drinking an adequate amount of water will affect your overall body including concentration level and sleep cycles. The amount of water that you should drink depends upon gender, age, and activity level.
Stress related work and family obligations are normal but chronic stress is linked to fatigue. It may cause functional and structural changes in your mind which may contribute to the symptom of exhaustion. By prioritizing the time for yourself and managing your stress would help you to prevent exhaustion.
Thyroid glands that are situated in the neck produce a different kind of hormone that controls your metabolism and other body functions. When your thyroid gland not producing enough hormones to control your body functions, at that time you may feel tired. You may also experience exhaustion when your gland produces too much hormone. A blood test may help you in revealing both situations (hypothyroidism, hyperthyroidism).
6. Other medical conditions:
There are other medical or health conditions like diabetes, heart disease, kidney disease, depression, and anxiety disorder that can also cause fatigue. If you feel chronically tired, it’s important to visit your doctor and get proper treatment.
Symptoms of Experiencing Low Energy Levels
Tiredness can cause various range of other physical, mental, and emotional symptoms including
- Mild headache
- Aching muscles
- muscle weakness
- slowed responses
- impaired decision-making
- Mood swings
- impaired hand-to-eye coordination
- appetite loss
- reduced immune system function
- blurry vision
- short-term memory problems
- poor concentration level
- brain fog
How do you fix low energy and fatigue?
There are various ways to boost energy levels and reduce fatigue. In many cases, the energy level can be fixed by doing few modifications in diet and lifestyle. By correcting the nutrient deficiency and treating your specific medical condition, you can improve your overall health as well as energy level. Following are some ways that help you to restore as well as boost your daily energy levels.
1. Healthy Diet:
The best way to boost up your energy level is to eat more small but healthy meals and snacks every 3-4 hours rather than 2-3 large meals. Eat protein-rich food like eggs, fish, seeds, and nuts to make yourself more energetic. Your healthy diet should contain fruits, lean protein, vegetables, and whole grains. You can take herbal supplements to fill your nutrients gap and get enough amounts of nutrients that your body needs for daily activity. These supplements not only complete your daily nutrient requirements but also help you to stay more active.
Getting good quality sleep helps to improve energy levels while making you more energized. To keep your energy level up you should aim to get at least 7 hours of disturbance-free sleep each night. Consider avoiding caffeine and using a mobile phone or other electronic devices before going to bed. If you are experiencing sleep troubles because of zinc and magnesium deficiency, use natural supplements for that. You can also take a sleep inducer supplement if you feel anxious at night time. Sleep inducer supplement induces sound asleep while relaxing your mind and body and relieving your stress and anxiety. If you have other sleeping issues like sleep apnea or insomnia, please consult your doctor.
3. Stay hydrated:
Your body needs plenty of fluid to stay hydrated. For older or active adults, it is easy to become dehydrated because of certain factors. Dehydration cause fatigue by decreasing your energy levels. Consider drinking water frequently at the time of exercising and especially in warm weather. Hydration beats your low energy level. Drinking enough water also helps to lose weight and offer glowing skin. You can get your complete fluid requirement from fruits and vegetable juice like citrus fruits such as orange, grapefruit, tangerine, melons, strawberries, zucchini, cucumber, squash, etc.
Exercise can boost your low energy level to high by increasing energy-promoting happy hormones in the brain. Doing at least 20 – 30 minutes of low – to – moderate exercise keeps you more energized. Doing regular exercise will keep your energy level up while making your muscles stronger. You can start with any physical exercise and gradually changes your exercise over the week such as cycling, jogging, running, etc.
5. Limit alcohol and caffeine consumption:
Consumption of alcohol will make you sleepy and tired, even if you slept for 8-9 hours. The same goes for caffeine-based drinks like tea, coffee, soft drinks (cola), and energy drinks. It’s better to cut down on alcohol and caffeine before bedtime. You may think caffeine consumption only helps to boost your energy level then how it’s possible to make you fatigue. But the truth is caffeine-based drinks only give you a temporary boost of energy. In the end, it leaves you dehydrated and sleepy. Drinking too much alcohol may increase nighttime worrying, sleepiness and decrease sleep time.
6. Reduce stress to beat low energy level:
Although stress is a normal part of your life but chronic stress is linked to tiredness. It may lead to exhaustion disorder(ED) which is a stress-related disorder. It’s impossible to completely prevent stress related to work and family. However, you can manage your things which can help to reduce your stress. Stress reduction may help to prevent your tiredness. Try some yoga poses, walk, or meditate to control your stress level. You can listen to music, read your favorite book, catch up with your friend, or whatever relaxes your mind and give a boost to your energy, just do that.
7. Lose weight:
Lose some of your weight if you are an overweight or obese person. Carrying excess body weight puts extra strain on your heart which may impact your overall health and make you feel tired. If you’re over-weight, there will be more risk of getting diabetes type-2, sleep apnea, and depression-like serious health problems. Eat a healthy diet, do some exercise or physical activities to lose weight. You can use herbal fat burner for better and faster results with no side effects. It helps to boost your metabolism rate, stamina, endurance and suppress your hunger pangs.
What should I eat when I feel tired and weak?
Here are some lists of foods that help to beat your fatigue
- Fruits such as avocado, banana, apple, strawberries, goji berries, and oranges
- Seafood like tuna, salmon, sardines
- Animal-based food like Boiled eggs, beef liver, and yogurt
- Vegetables such as green leafy veggies, beetroot, sweet potato
- Whole grains food such as quinoa, oatmeal, brown rice
- Seeds and nuts like walnuts, almonds, hazelnuts, brazil nuts, pecans, cashews, peanuts, chia seeds, sunflower, and pumpkin seeds.
- Beans and legumes such as soybeans and lentils
Other tips to boost your low energy level
- Never skip your meals, especially breakfast
- Try to control your anger
- Grab some protein-rich snack options
- Visit the doctor to check your complete blood cell count, thyroid function, and vitamin D, B12 level
- Increase your magnesium intake
- Eat unprocessed food
- Avoid sugary drinks
- Take a 20-30 minutes power nap
- Eat iron-rich foods
- Don’t overeat
- Eat fresh seasonal fruits and vegetables