Energy
What are the symptoms of low energy levels (fatigue)?
By definition, having low energy levels means you are tired and fatigued throughout the day. Many people who experience low energy levels also experience weight gain, chronic stress, poor sleep, memory problems, low libido, mood swings, and hormone imbalances.
How can I improve my energy levels?
There are many ways you can help to improve your energy levels.
• Exercise more. Exercising more has been shown to actually increase patients' energy levels. “More than 90 percent of the studies showed the same thing: Sedentary people who completed a regular exercise program reported improved fatigue compared to groups that did not exercise” O’Connor said. “It’s a very consistent effect.”*
• Get more sleep. People who consistently do not get enough sleep tend to be more fatigued than those who get enough.
• Eat right. Eating protein is a great way to increase your energy levels, especially early on in the day.
• Stay hydrated. Fatigue is a common symptom of dehydration, so by staying hydrated, you can increase your energy levels.
• Get more vitamin B. Vitamin B is essential in turning carbohydrates, fats, and proteins into energy. To get more vitamin B, try adding poultry, seafood, bananas, spinach, broccoli, or eggs to your diet.
• Get more magnesium. Magnesium is the mineral that makes your metabolism work efficiently with the other cells in your body. Ironically, it is the mineral that most Americans aren't getting enough of according to the National Institute of Health. Some good sources of magnesium include beans, nuts, whole grains, and leafy green vegetables.
• Clean out your gut. Avoid artificial sweeteners, aspirin, and alcohol for two to four weeks. At the same time, increase your water consumption.
• Have more sex. According to Eva Cwynar, M.D., author of The Fatigue Solution: Increase Your Energy in Eight Easy Steps, having more sex can vastly improve your energy levels: “It stimulates brain function, burns calories, increases oxygenation, boosts immunity and relieves stress and depression.”
• Get your thyroid checked out. Hypothyroidism (the most common thyroid disorder) can cause a number of unwanted symptoms, including anxiety, fatigue, impaired mental abilities, nightmares, and mood swings.
Ginseng. Ginseng is one of the most popular herbs for energy. It is thought to work by stimulating the central nervous system and the adrenal glands.
Ashwagandha. Ashwagandha is an adaptogenic herb, which means that it helps the body adapt to stress. It is thought to improve energy levels by reducing fatigue and increasing stamina.
Rhodiola rosea. Rhodiola rosea is another adaptogenic herb that is said to boost energy levels. It is thought to work by increasing the production of neurotransmitters, such as dopamine and norepinephrine.
Turmeric. Turmeric is a spice that is known for its anti-inflammatory properties. It is also said to boost energy levels by increasing the production of nitric oxide, which helps to improve blood flow.
Green tea. Green tea is made from the leaves of the Camellia sinensis plant. It contains caffeine and L-theanine, which are both thought to boost energy levels.
Codonopsis pilosula (Dang Shen): Codonopsis pilosula is a Chinese herb that is said to tonify the qi, which is the body's vital energy. It is thought to improve energy levels by strengthening the body and increasing resistance to fatigue.
Reishi mushroom (Ganoderma lucidum): Reishi mushroom is a Chinese mushroom that is said to have many health benefits, including boosting energy levels. It is thought to work by improving circulation and oxygen delivery to the brain.
How can I improve my energy levels?
There are many ways you can help to improve your energy levels.
• Exercise more. Exercising more has been shown to actually increase patients' energy levels. “More than 90 percent of the studies showed the same thing: Sedentary people who completed a regular exercise program reported improved fatigue compared to groups that did not exercise” O’Connor said. “It’s a very consistent effect.”*
• Get more sleep. People who consistently do not get enough sleep tend to be more fatigued than those who get enough.
• Eat right. Eating protein is a great way to increase your energy levels, especially early on in the day.
• Stay hydrated. Fatigue is a common symptom of dehydration, so by staying hydrated, you can increase your energy levels.
• Get more vitamin B. Vitamin B is essential in turning carbohydrates, fats, and proteins into energy. To get more vitamin B, try adding poultry, seafood, bananas, spinach, broccoli, or eggs to your diet.
• Get more magnesium. Magnesium is the mineral that makes your metabolism work efficiently with the other cells in your body. Ironically, it is the mineral that most Americans aren't getting enough of according to the National Institute of Health. Some good sources of magnesium include beans, nuts, whole grains, and leafy green vegetables.
• Clean out your gut. Avoid artificial sweeteners, aspirin, and alcohol for two to four weeks. At the same time, increase your water consumption.
• Have more sex. According to Eva Cwynar, M.D., author of The Fatigue Solution: Increase Your Energy in Eight Easy Steps, having more sex can vastly improve your energy levels: “It stimulates brain function, burns calories, increases oxygenation, boosts immunity and relieves stress and depression.”
• Get your thyroid checked out. Hypothyroidism (the most common thyroid disorder) can cause a number of unwanted symptoms, including anxiety, fatigue, impaired mental abilities, nightmares, and mood swings.
References:
https://www.yorktest.com/us/blog/7-ways-to-boost-energy/
https://www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-naturally
https://www.heart.org/en/healthy-living/fitness/staying-motivated/how-to-get-energy-when-youre-too-tired-to-workout
https://www.health.com/mind-body/boost-energy-without-caffeine
https://www.wikihow.com/Get-More-Energy
https://www.thehealthy.com/fatigue/easy-ways-to-get-more-energy/