If you’re experiencing low energy levels, it’s worth considering what the reasons may be. Symptoms such as sleepiness during the day, brain fog, difficulty concentrating, or lack of motivation can really impact your life. There are lifestyle factors that can affect energy levels including sleep patterns, exercise, and diet. To help increase energy levels, Nutritional Therapist Sarah Brereton recommends looking at the following areas:
1. Improve Your Diet
A poor diet or nutritional deficiencies may cause men to have low energy levels. A healthy diet containing plenty of vegetables, whole grains and proteins can support energy levels. B Vitamins found in brown rice, sweet potatoes, eggs and apples, are an important part of a balanced diet. Vitamin B1 supports normal energy-yielding metabolism, while Vitamins B2 and B6 contribute to the reduction of tiredness and fatigue. Omega 3 EPA and DHA found in oily fish such as salmon, mackerel and herring are known for contributing to normal heart and brain function .
2. Stay Hydrated
The body needs plenty of water to stay fuelled. Dehydration can decrease energy levels and cause fatigue. It is easy to become dehydrated, particularly for older or very active men. Try carrying a water bottle and drinking frequently to stay hydrated, especially in warm weather or when doing exercise. Avoid caffeinated beverages and energy drinks as they and are often high in sugar (calories) and give a false sense of energy. Typically, the average adult needs between 1.5 to two litres of fluid a day according to the British Dietetic Association, who suggest that 2000ml of fluid intake daily is adequate for men . And in research published in 2015, the EFSA conclude that habitual caffeine consumption up to 400 mg per day does not give rise to safety concerns for non-pregnant adults .
3. Introduce Some Regular Exercise
Some people may notice that their energy levels decrease after spending a long time without exercising. Over time, a lack of exercise can cause the muscles to become weaker, which can cause fatigue after doing basic activities. Excessive exercise can also lead to fatigue. Finding the correct balance for optimal energy levels is important. It’s important to find an activity you enjoy to help you stick with it. According to the International Sports Sciences Association, the right kind of physical activity can increase energy and minimise fatigue throughout the day .
4. Increase Low Testosterone
Testosterone is the primary male sex hormone. It plays an essential role in mental and physical energy levels. As men age, the amount of testosterone that their body produces naturally declines. Low testosterone levels, also called male hypogonadism, can cause reduced energy and stamina, as well as fatigue and mental fogginess in men . If you are concerned about this, speak to your GP.
5. Combat Insomnia
Insomnia and other sleep problems can cause low energy in men. Though more common in older adults, insomnia can affect men of any age. There are many different causes of insomnia, including physical, emotional, and psychological reasons. Ensuring you’re getting enough sleep and good sleep hygiene, such as keeping a regular bedtime, can considerably improve your energy levels. Aim to get 7–8 hours of good sleep each night.
6. Manage Stress
It’s normal to experience some day-to-day stress and anxiety but long-term chronic stress can take its toll and lead to emotional exhaustion , burnout and more, the symptoms of which may include physical fatigue and lack of motivation. It’s important to have an outlet for stress. Taking up a new hobby or activity – that could be anything from gardening to cooking to playing a musical instrument but finding something that you love – can help release stress and therefore support your overall wellbeing and vitality. Juggling the pressures of work, study or raising a family can all trigger stress so it’s important to strike a work-life balance and take time off to have a holiday or to simply relax, catch up on sleep or rediscover your creative side on a staycation. If you are concerned about any of the symptoms mentioned above, consult your GP, about ways to manage stress and anxiety, including to rule out other medical conditions such as diabetes, heart disease or the side effects of certain medications.
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(i) Cleanmarine ManoMax capsules contain Omega-3 DHA which contributes to the maintenance of normal brain function. The beneficial effect is obtained with a daily intake of 250 mg of DHA. EPA and DHA contribute to the normal function of the heart. The beneficial effect is obtained with a daily intake of 250 mg of EPA plus DHA.
(ii) https://www.bda.uk.com/resource/fluid-water-drinks.html
(iii) https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2015.4102
(iv)https://www.issaonline.com/blog/index.cfm/2019/how-to-exercise-to-increase-energy-and-beat-fatigue
(v) https://www.healthline.com/health/low-testosterone-causes#causes
(vi) Ref: https://www.healthline.com/health/emotional-exhaustion#causes
(vii) https://spunout.ie/mental-health/self-care/what-is-self-care