When an individual is sleepy, has low motivation, feels less alert, has muscle weakness, develops a negative mood, or faces other symptoms of fatigue, it is hard to concentrate on work or be productive. If a quick nap isn’t an option or doesn't help, low energy may have the fatigued person looking for a solution.
Lifestyle changes may be necessary to insure that energy levels improve. If energy doesn’t return, fatigue-related illnesses may be diagnosed by a doctor.
Increase Energy Levels Naturally
Low energy is most frequently caused by lack of sleep. Demands at home or work, stress, and too many activities lead to a neglect of sleep. If a good night (or two) of sleeping for at least 8 hours doesn’t increase energy, then consider diet and exercise.
Too much food or a diet that does not contain lots of fruits and vegetables can result in sluggishness. Eat small amounts of food at meals and throughout the day. Don’t skip meals, especially breakfast since it gets metabolism going again after a period of fasting while asleep. Keep nuts, yogurt, fruit, cereal, or other such foods available for snacking when energy dips. Intake of vitamins B and D as well as zinc, iron, magnesium, essential fatty acid and antioxidant consumption are related to energy and low levels of these in the diet may be the culpit. Be sure a well-rounded diet includes appropriate daily recommended quantities.
Drinking an adequate amount of fluid can counter low energy. Drink water or foods that contain a lot of water (fruits and vegetables!). About eight glasses of water or food with high water content spread throughout the day are optimal. Limit sugary, caffeinated, and alcoholic beverages.
Every day should include at least 15 to 30 minutes of activity that may be as simple as walking around the house, yard, or neighborhood. Get up and take a quick walk around the block when eyelids start to droop. Of course (up to a point) even more exercise boasts energy ... even more! Get out that bike or try to walk 10,000 steps a day.
Making changes in one or all of these areas can be the natural way to improve energy levels.
Unnatural Fatigue
If sleep, diet, vitamins, minerals, fluid, and exercise levels are adequate and energy is still a problem, consult a doctor or therapist.
Some possible problems may be thyroid disease, sleep apnea, chronic fatigue syndrome, fibromyalgia, autoimmune disease, diabetic complications, or seasonal affective disorder (winter blues). In women, fatigue resulting from hormonal imbalance is a symptom of menopause. Clinically depressed individuals are notably tired and lethargic.
Take Action or Get Help
Fatigue robs individuals and their families, coworkers, and everyone they may come in contact with of positive experiences. Getting the help that is needed is critical. Unaddressed low energy levels can cause health and quality of life to spiral downwards. A healthy energy level improves productivity and self-confidence while relieving pressure on relationships and enhancing the quality of time spent with others.
Learn more about the benefits of green cooking!
