When was the last time you woke up energized and ready for the day ahead? You eat a balanced diet, stay physically active, and take care of your health. Yet, you’re always feeling drained and sluggish; even the simplest task seems overwhelming.
Believe it or not, you’re not alone. In fact, In a survey, nearly 16 percent of women and 10 percent of men reported feeling very tired or exhausted in the past three months.
Fatigue is a global epidemic. Decreased productivity, poor work performance, lack of mental focus and depression are just a few of its side effects.
While it’s normal to feel tired after a long day or during times of stress, constant fatigue may indicate an underlying issue. From nutrient deficiencies and hormonal imbalances to chronic stress, it can have a variety of causes.
Causes Of Low Energy and How To Naturally Boost It
The exact cause of fatigue is unknown. But experts believe that there are some possible reasons why you always feel tired all the time. Luckily, it’s never too late to get your life back on track.
There are probably more reasons for feeling fatigue. So it’s important to know our medical conditions, since fatigue may be a sign of illness.
Let’s take a closer look at some common causes of low energy and what to do about it.
Obviously one of the reasons for fatigue is a low quality of sleep.
In fact, sleep deprivation puts you at risk for a variety of medical conditions such as obesity, diabetes, heart disease and it may lower your life expectancy. It may also change your appearance, if you have problems sleeping you will also notice that your appearance changes, wrinkles may start to appear in your face.
While we are sleeping there a lot of things happening, there is a hormone release in our body that activates the metabolism and energy levels. So getting enough sleep in an average of seven hours is important for optimal health
In order to improve the amount of quality sleep you must try to sleep at the same time every night, relax before sleeping , and try to do physical activity during the day.
Shift workers may develop a condition called shift work disorder. Some of the symptoms of this disorder are,lacking alertness, excessive sleeping, headache, irritability, moody disorganized and easily get tired. They also thought it may disrupt the body clock of a person.
Although some people may experience fewer symptoms of the disorder after the transition of work shift and lifestyle.
There are some ways to manage sleep work. You may try to take a nap if possible, keep a regular schedule even on your day off, avoid drinking coffee especially before bedtime, try to avoid too much exposure to sunlight when leaving work.
Vitamin B12 Deficiency
Up to 15 percent of people are deficient in vitamin B12. This nutrient plays a key role in energy metabolism, brain function, red blood cell formation, and DNA synthesis. It occurs mostly in animal foods, meaning that vegans and vegetarians are at higher risk of developing a deficiency.
Moreover, low levels of vitamin B12 have been linked to fatigue, weakness, numbness in the limbs, anemia, and unintentional weight loss. So, If left unaddressed, this condition may lead to permanent nerve damage.
So to increase your vitamin B12 intake, eat plenty of fish and seafood, eggs, beef liver, yogurt, and cheese. While vegans can opt for nutritional yeast, fortified grains, and fortified almond or coconut nut. Vitamin B12 supplements may help too.
Prolonged or chronic stress is a leading cause of low energy in men and women alike. When you’re stressed out, your body is in fight-or-flight mode 24/7. Whereas the constant flooding of cortisol and adrenaline drains your energy, hence, leaving you feeling tired and lethargic.
Studies indicate a clear link between fatigue and work-related stress. Whether you’re dealing with a demanding boss or heavy workload, certainly you may experience low energy, mood swings, dizziness, sore muscles, and other symptoms.
Try to squeeze more “me” time into your routine. In fact, regular exercise, yoga, and meditation help relax your mind and body, leading to stress relief. So consider taking natural supplements like Korean red ginseng and maca root to restore your energy and stamina.
Low testosterone levels, thyroid disease, adrenal dysfunction, and other hormonal problems may lead to fatigue. Men, for instance, experience a decrease in testosterone levels after age 30. And this can affect their libido, energy levels, and physical performance.
Moreover, certain supplements, such as Tribulus Terrestris, black maca, and fenugreek, can help increase your energy and restore your hormonal balance.
Therefore, these herbs stimulate testosterone production and boost libido. When combined with regular exercise, their benefits are even greater.
Address the Causes of Low Energy
These are just a few of the many causes of low energy. Chronic fatigue syndrome, heart disease, iron deficiency, sleep apnea, and diabetes are all potential triggers.
Start by changing your diet and lifestyle habits. Try to get more rest, cut out refined sugar, and limit stress. For instance, eat whole, natural foods that provide your body with the nutrients needed to function at its peak. If your symptoms persist, seek medical advice.
Do you know any tips for dealing with fatigue and low energy? Let us know below! We’re looking forward to hearing from you.
Quickstats:Percentageof Adults Who Often Felt exhausted or Exhausted in the Past 3 Months,* by Sex and Age Group - National Health Interview Survey, United States, 2010-2011†." Centers for Disease Control AndPrevention, 12 April 2013, https://www.cdc.gov/mmwr/preview/mmwrhtml/mm6214a5.htm
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epidemiologyof self-perceived fatigue among adults." Science Direct, January 1986, https://www.sciencedirect.com/science/article/pii/009174358690037X
- " Vitamin B12." National Institutes of Health, 9 July 2019, https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
- "Associations of fatigue to work-related stress, mental and physical health in
an employedcommunity sample." NCBI, 5 May 2017, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5420158/
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