Feeling exhausted is something we all experience from time to time. When this exhaustion becomes chronic and occurs on a daily basis it can have very negative impacts on your health and wellbeing. Feeling achy and tired is very unpleasant. There are numerous things that you can do to increase your energy levels.
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Symptoms of Low Energy: There are various symptoms associated with low energy. An overall fatigue is common. You can also feel easily exhausted even from the simplest activities. You can become easily irritated and suffer from lapses in your memory. Other physical symptoms may include muscle aches and pains and digestive issues.
Women and Menopause: The onset of menopause can cause many women to experience this low grade energy fatigue. Women can experience both physical and mental symptoms. Again the symptoms are similar to those described above. Increased irritability and problems dealing with everyday stress can become magnified.
Other Causes: There are other conditions that can cause low energy.
Depression: Being depressed can most definitely decrease your energy levels. The psychological fatigue will eventually drain the body's physical energy as well.
Heart Disease: This can cause fatigue. Depending on the type and severity of the condition there can be varying levels of fatigue.
Anxiety: Similarly to depression, anxiety is a psychological condition that creates physical symptoms as well including fatigue.
Lack of Sleep: There are numerous sleep disorders that can create low energy. Or simply not getting enough sleep can be the culprit.
Thyroid Problems: Sometimes it is a thyroid imbalance that could be causing low energy. There is a simple blood test that your doctor can perform to see if you suffer from a thyroid condition. Once properly diagnosed it can be treated and your energy levels should begin to improve.
Ways to Increase Your Energy: If you are suffering from low energy there are things that you can do about it.
Proper Nutrition: You need to make sure that you are eating a healthy and nutritious diet. Good nutrition is imperative for the body to have normal energy levels. Foods that are high in magnesium are helpful to increasing energy production. This mineral can be found in nuts such as almonds and cashews. Also magnesium is found in fish such as halibut and whole grain foods. You should not skip meals. Eat healthy meals such as breakfast, lunch and dinner or have smaller "mini meals" throughout the day. Breakfast is extremely important as your body has essentially been fasting all night and needs food to refuel itself for energy in the morning. You are "breaking the fast" so to speak. Skipping breakfast often leads to fatigue for many people.
Because of our fast paced lives many people skip breakfast due to time constraints. But this is entirely unnecessary. There are many quick breakfasts you can put together or prepare in advance. For example, two slices of whole grain bread with cheese or peanut butter only takes a minute to prepare and will provide you with the important nutrition that your body needs to feel energized. You can also prepare quick and easy lunches to take with you to work or your daily activities. A plain sugar free yogurt with some fresh fruit and nuts is a perfect lunchtime choice. Perhaps you could bring a premade salad mix to which you have added some roasted chicken or turkey and a healthy helping of olive oil. With a little planning you need not race to the local fast food establishment and eat unhealthy foods because you are hungry. Also it is OK to have small snacks that are low in calories and nutritious is you need them. The best power snacks for energy are a combination of fiber, fat and protein. So for example, whole grain bread with sliced avocado would give you these combinations and help keep your energy levels steady.
Exercise: Get regular and consistent exercise to increase energy. Many people are simply tired because they do not get enough physical activity. The body needs a certain amount of physical activity to stay healthy. Otherwise you will begin to feel sluggish and tired. Some good choices are walking, using a treadmill or going to a gym two to three times weekly for a 30 minute workout. The idea is not to do strenuous exercise but slow, moderate exercise done on a regular basis. You don't need expensive equipment or a complicated workout, simply walking is very beneficial. You can experience the energy increase hours after you have exercised so there is a long term benefit to doing so. As your physical body improves this will also give you a psychological boost. Feeling good about yourself will naturally give you a lift and more energy.
Adequate Sleep: Many people do not get enough sleep. This can be due to actual sleep disorders such as sleep apnea. However, in many cases it is simply just failing to get adequate rest. Many people will go to bed late at night knowing that they must be up early in the morning. Consistently doing this will rob you of your vital energy. Also many people take their problems to bed with them and toss and turn thinking over their day. This is an unhealthy habit. Your bedroom and sleep should be a peaceful and relaxing experience. This is vital to human health. Try to go to sleep around the same time every night and awake at the same time each morning. This trains your body and will help you to be better rested. If you find yourself agonizing over things in bed, tell yourself that this is your time to relax and rejuvenate for the next day. Perhaps you can set some time aside earlier in the evening to think about these concerns so as not to dwell on them when you are trying to sleep. Taking a small nap during the day has been helpful for many people who suffer from low energy. These are referred to as "power naps". Resting for about an hour with a power nap can totally kick start your energy for the rest of the day. Do not oversleep as this can affect your ability to sleep at night.
Stress Reduction: Stress can have deleterious effects on your health in so many ways. However, when it comes to energy it is definitely one of the biggest offenders. Have you ever experienced a very stressful event and felt your body become exhausted? That is what stress can do. Since we cannot avoid stress in our lives we need to learn to apply lifestyle changes to lessen any unnecessary stress. Some people are chronic worriers and they usually end up with low energy. Initially the worry can create anxiety and nervous energy. But this will usually lead to depression and fatigue. Over time this stress will harm you and your health. If you are holding onto unresolved anger you need to begin healing. Perhaps speaking to a qualified health care practitioner will get you started towards a healthier mindset. Counseling sessions where you can discuss your feelings can be very helpful. In your daily life you can learn healthy skills to combat your stress and gain control over it. Find a new hobby or some relaxing activities that you enjoy to alleviate stress.
Excess use of Alcohol: Excessive alcohol use needless to say is unhealthy. Some people unwisely use alcohol to help them fall asleep at night. Although you will initially sleep, the alcohol will prevent your body from getting deep sleep. You will wake up feeling tired, perhaps "hung over" and low in energy. Stay hydrated: When you are thirsty you can feel dehydrated which leads to fatigue. This is especially true upon awakening in the morning as well as after exercising. Drink plenty of fresh clean water energized.
Watch your sugar intake: You should consume sugar in moderation. Sugar is an energy drainer on the body. Eating foods high in sugar will cause your body's blood sugar levels to rise and then quickly drop. This can lead to low energy. Many people become addicted to eating lots of sugar because they experience this rapid drop and seek to feel more energy quickly by reaching for sugar. This can be a vicious cycle that needs to be brought under control. What you need to do is find ways to keep your blood sugar levels stable so your energy levels can be as balanced as possible. Some good food choices to do this are whole grains. They help your body to more slowly and consistently use its energy throughout the day. Remember as with any lifestyle or dietary change always consult with your medical doctor before undertaking particularly if you suffer from any disease or ailment or are taking prescription drugs.
The Issels Medical Center in Santa Barbara, California is a world renowned alternative cancer treatment center. The Issels Treatment is an Integrative Immunotherapy program with a 50 year history. Founded in 1951 by a pioneer in integrative cancer medicine, Dr. Josef Issels, MD., a German oncologist, The Issels Medical Center in Santa Barbara, California treats patients with all natural non toxic therapies for a variety of health conditions including cancer.
Visit Müdigkeit for more information
Click here to know more about Aufputschmittel
Symptoms of Low Energy: There are various symptoms associated with low energy. An overall fatigue is common. You can also feel easily exhausted even from the simplest activities. You can become easily irritated and suffer from lapses in your memory. Other physical symptoms may include muscle aches and pains and digestive issues.
Women and Menopause: The onset of menopause can cause many women to experience this low grade energy fatigue. Women can experience both physical and mental symptoms. Again the symptoms are similar to those described above. Increased irritability and problems dealing with everyday stress can become magnified.
Other Causes: There are other conditions that can cause low energy.
Depression: Being depressed can most definitely decrease your energy levels. The psychological fatigue will eventually drain the body's physical energy as well.
Heart Disease: This can cause fatigue. Depending on the type and severity of the condition there can be varying levels of fatigue.
Anxiety: Similarly to depression, anxiety is a psychological condition that creates physical symptoms as well including fatigue.
Lack of Sleep: There are numerous sleep disorders that can create low energy. Or simply not getting enough sleep can be the culprit.
Thyroid Problems: Sometimes it is a thyroid imbalance that could be causing low energy. There is a simple blood test that your doctor can perform to see if you suffer from a thyroid condition. Once properly diagnosed it can be treated and your energy levels should begin to improve.
Ways to Increase Your Energy: If you are suffering from low energy there are things that you can do about it.
Proper Nutrition: You need to make sure that you are eating a healthy and nutritious diet. Good nutrition is imperative for the body to have normal energy levels. Foods that are high in magnesium are helpful to increasing energy production. This mineral can be found in nuts such as almonds and cashews. Also magnesium is found in fish such as halibut and whole grain foods. You should not skip meals. Eat healthy meals such as breakfast, lunch and dinner or have smaller "mini meals" throughout the day. Breakfast is extremely important as your body has essentially been fasting all night and needs food to refuel itself for energy in the morning. You are "breaking the fast" so to speak. Skipping breakfast often leads to fatigue for many people.
Because of our fast paced lives many people skip breakfast due to time constraints. But this is entirely unnecessary. There are many quick breakfasts you can put together or prepare in advance. For example, two slices of whole grain bread with cheese or peanut butter only takes a minute to prepare and will provide you with the important nutrition that your body needs to feel energized. You can also prepare quick and easy lunches to take with you to work or your daily activities. A plain sugar free yogurt with some fresh fruit and nuts is a perfect lunchtime choice. Perhaps you could bring a premade salad mix to which you have added some roasted chicken or turkey and a healthy helping of olive oil. With a little planning you need not race to the local fast food establishment and eat unhealthy foods because you are hungry. Also it is OK to have small snacks that are low in calories and nutritious is you need them. The best power snacks for energy are a combination of fiber, fat and protein. So for example, whole grain bread with sliced avocado would give you these combinations and help keep your energy levels steady.
Exercise: Get regular and consistent exercise to increase energy. Many people are simply tired because they do not get enough physical activity. The body needs a certain amount of physical activity to stay healthy. Otherwise you will begin to feel sluggish and tired. Some good choices are walking, using a treadmill or going to a gym two to three times weekly for a 30 minute workout. The idea is not to do strenuous exercise but slow, moderate exercise done on a regular basis. You don't need expensive equipment or a complicated workout, simply walking is very beneficial. You can experience the energy increase hours after you have exercised so there is a long term benefit to doing so. As your physical body improves this will also give you a psychological boost. Feeling good about yourself will naturally give you a lift and more energy.
Adequate Sleep: Many people do not get enough sleep. This can be due to actual sleep disorders such as sleep apnea. However, in many cases it is simply just failing to get adequate rest. Many people will go to bed late at night knowing that they must be up early in the morning. Consistently doing this will rob you of your vital energy. Also many people take their problems to bed with them and toss and turn thinking over their day. This is an unhealthy habit. Your bedroom and sleep should be a peaceful and relaxing experience. This is vital to human health. Try to go to sleep around the same time every night and awake at the same time each morning. This trains your body and will help you to be better rested. If you find yourself agonizing over things in bed, tell yourself that this is your time to relax and rejuvenate for the next day. Perhaps you can set some time aside earlier in the evening to think about these concerns so as not to dwell on them when you are trying to sleep. Taking a small nap during the day has been helpful for many people who suffer from low energy. These are referred to as "power naps". Resting for about an hour with a power nap can totally kick start your energy for the rest of the day. Do not oversleep as this can affect your ability to sleep at night.
Stress Reduction: Stress can have deleterious effects on your health in so many ways. However, when it comes to energy it is definitely one of the biggest offenders. Have you ever experienced a very stressful event and felt your body become exhausted? That is what stress can do. Since we cannot avoid stress in our lives we need to learn to apply lifestyle changes to lessen any unnecessary stress. Some people are chronic worriers and they usually end up with low energy. Initially the worry can create anxiety and nervous energy. But this will usually lead to depression and fatigue. Over time this stress will harm you and your health. If you are holding onto unresolved anger you need to begin healing. Perhaps speaking to a qualified health care practitioner will get you started towards a healthier mindset. Counseling sessions where you can discuss your feelings can be very helpful. In your daily life you can learn healthy skills to combat your stress and gain control over it. Find a new hobby or some relaxing activities that you enjoy to alleviate stress.
Excess use of Alcohol: Excessive alcohol use needless to say is unhealthy. Some people unwisely use alcohol to help them fall asleep at night. Although you will initially sleep, the alcohol will prevent your body from getting deep sleep. You will wake up feeling tired, perhaps "hung over" and low in energy. Stay hydrated: When you are thirsty you can feel dehydrated which leads to fatigue. This is especially true upon awakening in the morning as well as after exercising. Drink plenty of fresh clean water energized.
Watch your sugar intake: You should consume sugar in moderation. Sugar is an energy drainer on the body. Eating foods high in sugar will cause your body's blood sugar levels to rise and then quickly drop. This can lead to low energy. Many people become addicted to eating lots of sugar because they experience this rapid drop and seek to feel more energy quickly by reaching for sugar. This can be a vicious cycle that needs to be brought under control. What you need to do is find ways to keep your blood sugar levels stable so your energy levels can be as balanced as possible. Some good food choices to do this are whole grains. They help your body to more slowly and consistently use its energy throughout the day. Remember as with any lifestyle or dietary change always consult with your medical doctor before undertaking particularly if you suffer from any disease or ailment or are taking prescription drugs.
The Issels Medical Center in Santa Barbara, California is a world renowned alternative cancer treatment center. The Issels Treatment is an Integrative Immunotherapy program with a 50 year history. Founded in 1951 by a pioneer in integrative cancer medicine, Dr. Josef Issels, MD., a German oncologist, The Issels Medical Center in Santa Barbara, California treats patients with all natural non toxic therapies for a variety of health conditions including cancer.
Visit Müdigkeit for more information
