Do you feel tired all the time? It is estimated that up to 2.5 million Americans suffer from chronic fatigue symptom, but there are many other possible explanations for your lack of energy. Depression, insomnia, or an unhealthy diet could be the culprit.
What Causes Low Energy Levels?
Figuring out why you suffer from low energy levels can be difficult since this health problem is often tied to multiple causes. Your quality of sleep might be to blame if you have been suffering from fatigue for a few days.
On the other hand, you might be suffering from a more serious health condition if your energy level has been problematic for a while. If you are suffering from a health condition, treating this condition will result in increased energy levels.
Lack Of Sleep
Not getting enough sleep or not getting enough quality sleep causes you to feel tired all the time. You might have a hard time focusing and remembering things.
People often describe sleep deprivation as causing a mental fog that prevents them from being fully engaged when performing daily tasks. Mood swings and irritability are other common symptoms.
Sleep deprivation can have several negative effects on your health. It can impact your immune system, cause you to gain weight, and even slow down hormone production.
You need to get at least seven hours of sleep each night. If you don’t feel rested when you wake up after seven hours, look into improving the quality of your sleep.
Fatigue is a common symptom of depression. If your lack of energy is caused by depression, you would probably experience other symptoms such as a feeling of emptiness and loneliness.
It is also common to lose interest in the things you used to love when you suffer from depression. A loss of appetite is another common symptom.
Note that it is possible to experience fatigue and other depression symptoms when grieving or going through major life changes that are perceived as negative.
Anemia is caused by a lack of iron and Vitamin B12 in your diet, or by your body’s inability to absorb iron and Vitamin B12. This causes your red blood cell count to go down.
Symptoms of anemia include fatigue, dizziness, headaches, chest pain, pale skin, weakness, and an irregular heartbeat. It is typically diagnosed by doing blood work to check your vitamin and mineral levels.
You can treat anemia with supplements and changes to your diet.
Hypothyroidism is a condition where a low level of thyroid hormone impacts thyroid function. Low energy levels are a common symptom of this condition.
Hyperthyroidism is caused by high thyroid hormone levels. Some patients experience exhaustion, but fatigue is more commonly associated with hypothyroidism.
If you suffer from hypothyroidism, you would probably have other symptoms such as muscle pain, dry skin, weight gain, or depression. Symptoms such as high blood pressure, tremors, and anxiety are often associated with hyperthyroidism.
A hormonal imbalance can drain your energy levels. It is common for women to experience fatigue as a symptom of estrogen imbalance. Men with low testosterone levels also often have low energy levels.
Adrenal fatigue is another hormonal condition that can cause you to feel tired all the time. This condition is the result of producing high levels of cortisol for a long period. Fatigue is a common symptom, but you would probably experience aches, low blood pressure, and weight loss.
Chronic Fatigue Syndrome
Chronic fatigue syndrome is a condition that isn’t fully understood. Patients who are diagnosed with chronic fatigue syndrome are exhausted for no apparent reason.
Other symptoms include headaches, enlarged lymph nodes, pain in muscles and joints, and some patients experience memory loss and have a hard time focusing. It is believed that chronic fatigue syndrome might be caused by an underlying condition such as an infection or hormonal imbalance.
It is also possible that chronic fatigue syndrome is linked to a poor immune system.
Other Underlying Health Conditions
Suffering from a serious health condition can lead to fatigue because health problems can take a toll on your immune system.
A checkup and some blood work will help rule out underlying health conditions that could be causing you to feel exhausted. Conditions like diabetes, kidney disease, cancer, heart disease, an inflammatory disease, fibromyalgia, or even a concussion can drain your energy levels.
How To Increase Your Energy Levels
Are you wondering how to have more energy? There are different things you can do to boost your energy levels.
You should look into making a few changes to your diet and lifestyle and see a doctor if your fatigue doesn’t go away after a while.
Improve Your Quality Of Sleep
You need at least seven hours of sleep each night, but some people need more. Avoid taking naps during the day and adopt a regular sleep schedule.
Getting a good night’s sleep can be difficult if you are dealing with stress or insomnia. You can improve the quality of your sleep by adopting a bedtime routine that will help you relax.
Don’t spend time in your bedroom if you aren’t going to sleep. Look for ways to reduce noises and light in your room, and think about investing in a new mattress to create a more comfortable environment.
Make sure you get plenty of sunlight and exercise during the day. Avoid eating large meals before going to bed, and find relaxing activities that don’t involve staring at a screen. Smartphones and tablet emit blue light, which signals to your brain that it is time to wake up.
Get Some Exercise
Exercising is probably the best way to get increased energy levels. Your brain releases epinephrine and norepinephrine when you work out. These are hormones that regulate your stress response, but these hormones give you energy when they are present in small doses.
There are many other benefits associated with working out regularly, including losing weight, improving the quality of your sleep, improving your circulation, and eliminating toxins. All these things will contribute to high energy levels.
Getting started with an exercise regimen can be difficult if you have no energy, but exercising will become easier as you progress. The best workouts for energy levels include moderate exercises that won’t exhaust you.
Going for a ten-minute walk or a bicycle ride would be ideal for your energy levels and won’t leave you feeling exhausted. Strength training and aerobics can also help but stay away from high-intensity workouts.
Make Some Changes To Your Diet
Your diet has a major impact on how much energy you have throughout the day. Changing your diet will result in increased energy.
You can maintain your energy levels throughout the day by eating several small meals and snacks rather than three large meals.
Look for foods with a low glycemic index. Your body will absorb sugar slowly if you eat foods with a low glycemic index. On the other hand, foods with a high glycemic index will cause your blood sugar levels to spike and cause your energy levels to drop.
Foods with a low glycemic index include nuts, seeds, and foods rich in whole grains, fibers, and healthy fats and oils. Reducing your carbohydrate and refined sugar intake should also make a difference.
Hydration is also crucial to maintaining high energy levels. Fatigue is a symptom of dehydration.
Vitamin and mineral deficiencies can cause you to feel tired. If your diet is not well-balanced, look into taking a supplement such as a multivitamin.
Get Rid Of Your Bad Habits
Coffee and alcohol consumption can impact your energy levels. Smoking can also lead to fatigue.
Quitting smoking and avoiding alcohol will help improve your energy levels. Coffee should be consumed in moderation, and you should avoid drinking caffeine in the afternoon since it can impact the quality of your sleep.
Think about replacing coffee with green tea. Green tea has a low level of caffeine, and there are plenty of health benefits associated with this beverage.
Reduce Your Stress
Managing your stress should be a priority if you are experiencing fatigue and a lack of motivation. Identify the things that cause you to feel stressed and ask yourself what you can do to resolve these problems.
A major life change such as a new career might be needed. You can also manage your stress on a daily basis with techniques such as meditation, breathing exercise, or through exercise.
Supplements for energy can help if you are experiencing fatigue. Herbal supplements with ginseng, Rhodiola, or ashwagandha are safe to use and will make a difference.
Stay away from energy supplements that contain caffeine. These products can make you feel jittery and impact your sleep.
Other natural remedies for fatigue include rooibos tea and peppermint essential oil.
You should be able to address your fatigue now that you know how to get more energy. If making changes to your lifestyle isn’t enough, schedule an appointment with your doctor to make sure you don’t suffer from an underlying health problem.
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