3 reasons you have no energy
It`s just another day at the office. It`s only 10 o`clock but you`re completely exhausted. After work, it`s getting even worse – you feel sleepy and fatigued and skip the gym class. Again.
You`re not alone. A large proportion of adults are showing signs of chronic fatigue, according to a study conducted by the National Center for Health Services Research in the USA.
But what may the reasons be? And how to solve the problem?
1. You don`t get enough sleep
This one is pretty obvious, but a vital one. Sleep is essential for our bodies as it affects the balance of hormones in our bodies. For instance, the growth hormone, which helps us maintain healthy muscles and strong bones may be affected negatively by the lack of sleep.
But there`s more. Sufficient and quality sleep is vital for our brains. Sleep deprivation can lead to fatigue, weakened immunity, depression symptoms, and decreased stamina.
Let`s talk with facts. An analysis of 16 studies found that too little sleep and too much sleep are associated with adverse health effects like cardiovascular disease, type 2 diabetes, respiratory disorders, obesity, and poor self-rated health.
The key takeaway? Make sure you get enough sleep every night.
2. Bad eating habits
Nutrition is important when it comes to energy. Some foods make us sleepy and others boost our energy levels.
For example, eating too much refined carbohydrates and sugars can be one reason for feeling tired. Carbs and sugar lead to a rapid rise in blood sugar that is also increasing your insulin levels.
However, this spike is followed by a rapid decrease in the blood sugar levels that is responsible for your cravings of a quick energy fix or another heavily refined chocolate dessert.
A number of scientific studies found a link between eating too much carbs and fatigue throughout the day.
The key takeaway? Replace sugar and refined carbs with foods rich in fiber such as vegetables and whole grains. Bonus tip: Make sure you drink enough water.
Constant tiredness often leads to inactivity. That`s a vicious circle.
But research reviewing more than 1,500 people found that exercise may reduce fatigue even in people who suffer from a chronic fatigue syndrome (CFS). It seems like the therapy for fatigue is exercise and it`s quite effective, according to another study. Same goes for boosting energy among healthy people and people suffering from other diseases, as many studies concluded.
The key takeaway? Try to keep moving. Stand whenever possible, take the stairs, walk more, and do sports. It makes a difference.
What else? Consider other factors like high stress levels, depression or shortage of proteins and minerals. Some superfoods and supplements like maca can also help raise your energy levels.
But remember: Always consult with a doctor if the problem persists.