One of the most common health complaints adults have is lack of energy.
Everyone occasionally feels a little sluggish. A poor night’s sleep or too much work can leave you dragging from time to time. But for some people, fatigue is a constant companion.
Whether your energy dips mid-afternoon or you feel tired all the time, low energy is a chronic problem for millions of people. Although there are all sorts of energy drinks, bars, and supplements on the market, boosting your energy naturally is your best bet.
Common Energy Zappers
If you seem to have lost the pep in your step, there could be several reasons, as many factors can contribute to low energy. For example, stress is a common energy zapper. If you’re worried about something, it consumes a lot of your energy, which leaves you with less get up and go.
You might also just have too much on your plate. If you have a million and one things to do, it can leave you exhausted.
There is also a simple reason you may feel drained most of the time, such as poor sleep. This can be a common cause of fatigue. Your body needs rest to recharge. If you’re not getting the rest you need, it’s no wonder you don’t have any energy.
When Fatigue is Something More
An occasional low energy day is probably nothing to worry about. If you can pinpoint the cause, such as not enough sleep or stress, you might be able to make the needed changes.
But if you seem to be fatigued most of the time and you don’t know why, it could be a sign of something more serious. Fatigue can be a symptom of the following medical conditions:
- Adrenal fatigue
Treating Fatigue and Low Energy Naturally
Fatigue and low energy can have several consequences. Low energy can reduce job productivity, interfere with relationships, and decrease your quality of life.
If there is a medical reason for low energy, it’s important to determine the underlying cause. Many times, treating the medical problem will decrease fatigue, so your energy levels can return to normal.
In addition to treating any medical problems causing fatigue, there are several other things you can do to boost your energy level. Consider some of the following natural energy remedies:
Develop good sleep habits: It may seem like a no-brainer that lack of sleep and fatigue go hand in hand. But it’s not just the number of hours of sleep you get. It’s also the quality of sleep.
If your sleep is restless, it might not be restorative, which means you may not feel refreshed in the morning. Developing good sleep habits can help. For example, try to go to bed and wake the same time each night even on weekends. Maintaining the same sleep schedule helps your body develop a natural sleep pattern.
It’s also a good idea to limit caffeine, naps, and anything that may interfere with falling asleep at bedtime. Also, make sure you are giving yourself time to unwind before bed. Checking your email, Facebook, or Instagram doesn’t count as downtime. In fact, too much screen time right before bed may be bad for your sleep. The light from your devices tricks your brain into thinking it’s daytime. Consider relaxing activities before bed, such as meditation, deep breathing, or listening to music.
Improve nutrition: Nutrition can play a big role in your energy level. Nutritional counseling can help you determine which nutrients you need to increase energy. Some general suggestions include decreasing simple carbs, such as sweets, bread, and chips. Simple carbs may initially give you an energy boost when your blood sugar rises, but you’ll also experience an energy crash as your blood sugar drops. Avoid the crash and burn effect by eating complex carbs, such as nuts, whole grains, and legumes.
It’s also helpful to add foods rich in the B vitamins. The B vitamins help your body’s blood and nerve cells function properly. Vitamin B also prevents a certain type of anemia. Foods high in vitamin B include fortified cereals, eggs, and fish.
Make sure you are also drinking enough water. Dehydration can cause low energy. Many people don’t even realize they are mildly dehydrated. The exact amount of water you need may vary based on age, activity level, and body size.
Get regular exercise: If you’re tired, it may seem contradictory to exercise. But getting regular exercise can increase your energy level. Regular exercise can increase stamina, endurance, and strength.
Being consistent with your exercise routine matters more than the type of exercise you perform. The Centers for Disease Control and Prevention recommends adults get about 30 minutes of cardio exercise on most days of the week. So, lace up your shoes and hit the gym, track or bike lane.