Relentless exhaustion following a long day’s work is a feeling many of us are accustomed to, but that doesn’t make it any less of an absolute pain to deal with. From lethargic movements to an increased likelihood of dozing off, a lack of energy produces a profoundly negative effect on your quality of life.
There’s no shame in admitting that you’re worn out and need a break; connecting with resources available to you can help drastically improve your vitality and health. I’m here to assure you there are many actions you can take to naturally boost your daily energy levels, from things as simple as altering what you eat to exercising on a regular basis.
While you might still be tempted to reach for that pot of coffee and pour yourself a third cup, caffeine is only going to mask the underlying cause of your fatigue, making it a terrible solution in the long run. Luckily, there are clinically researched vitamins and supplements out there that can potentially reduce symptoms of fatigue and improve daily energy.
Why Does Fatigue Occur?
Many People Struggle with Fatigue without Knowing Why
Your body needs a sufficient amount of energy every day to perform various functions, which means a good night’s sleep goes a long way. There are other important factors that can contribute to a daily lack of energy, and it’s the balanced management of these factors that will work to elevate your energy and eliminate fatigue.
Dietary Issues
What you eat has a lot of influence on how you feel on a daily basis, and can even be the primary cause behind your lack of energy. While carbohydrates are an essential food group and make for great sources of quick energy, consuming too many processed carbs can have a negative effect. Excess consumption of processed carbs, along with refined sugars and flour, can cause unstable blood sugar levels, which will leave you feeling lethargic and hungry. When possible, opt for whole grain options instead.
Inadequate protein intake is another factor that can lead to fatigue. Your body converts the food and drink you eat into viable energy that is then used to perform vital chemical reactions throughout the body, and an insufficient amount of protein will cause issues with your metabolic functions.
Dehydration can also be an issue, so try to stay adequately hydrated. You should drink lots of water to replenish the water lost by regular bodily functions throughout the day, helping to boost your energy levels and keep you centered.
Not eating enough has its consequences, as well. Your body requires a certain number of calories to adequately perform its normal functions, ideally obtained from healthy, nutrient rich foods. When you do not eat enough, your metabolism slows down, thus causing your energy to deplete and fatigue to rear its ugly head.
Stress
While it isn’t unusual to experience anxiety during stressful circumstances, chronic and excessive bouts of stress can severely diminish your quality of life. Stress is mentally and physically taxing, which can lead to increased feelings of tiredness and negatively impact your mood.
Causes of stress vary from person to person, but possible sources include pressure from social responsibilities, sudden stressful life changes like a breakup or death of a loved one, and the experience of trauma.
Sleep Problems
It would be impossible to overstate the importance of sleep. A lack of a restful night of snoozing immensely affects the quality of the following day, and with energy drained and a brain clouded by fog, you’re certainly in for a rough morning. Sleep routines can help fix the issue and give your mind and body the opportunity to relax and revitalize, restoring energy supplies for the next day.
Lack of Exercise
Exercise is tough when you lack the energy to commit to it, and the lack of regular physical activity leads to increased feelings of fatigue. It’s like being stuck in a corner, pinned by two immovable forces that won’t give any sway. Deconditioning can happen due to lack of exercise, making it more difficult and exhausting to perform a physical task.
Establishing exercise routines, or at least trying to be semi active every day, can help boost energy levels and ward off fatigue.
Symptoms of Fatigue
Ranging from physical to emotional, symptoms of fatigue make carrying out daily tasks and activities a real burden, leaving you feeling exhausted even after doing things that don’t take much energy. Some common symptoms that could indicate fatigue are the following:
- Drowsiness
- Headaches
- Irritability
- Lack of motivation
- Difficulty focusing and learning
- Sore muscles
Natural Ways to Boost Energy
Those who struggle with fatigue or a lack of energy will find it advantageous to pinpoint the aspects of their lifestyles that could be changed or improved upon to benefit their health. Even minor changes can have big impacts on an individual’s quality of life. From staying active each day to eating a nutritious diet, there are many natural solutions to solve low energy.
Being Active
Physical activity is a vital part of living a healthy lifestyle, and regular exercise has many benefits when it comes to reducing your risk of certain chronic conditions, including obesity and heart disease. There are plenty of ways you can easily increase your physical activity on a day to day basis, none of which require intense exercise regimes or strict rules.
Try to get into the habit of doing little things to move more. Go on walks, opt for the stairs instead of the elevator, make your commute with a bike rather than a car – the choice is completely up to you.
More Sleep
Sleep, sleep, sleep. It always comes back to sleep, and not for lack of a good reason. Having a late night study session or binging television shows at midnight cuts into time that should be devoted to sleep, which has a negative impact on your energy levels the following day, making it difficult to focus and accomplish tasks.
It is optimal to aim for getting at least seven hours of sleep per night. If you’re experiencing trouble winding down, try to set a routine to get your mind and body used to gearing up for bed. Limiting use of electronics before bed, reading a book, taking a bubble bath, and listening to music are all great ways to put yourself in the headspace for sleep.
Reduce Stress
If an excessive amount of stress leads to decreased energy levels, then it only makes sense to assume that reducing stress would have the opposite effect. Our assumptions are correct, thankfully, but how do you properly reduce the presence of stress in your life so you can stop feeling so tired all of the time?
First, identify the source of the stress by looking at what activities or situations in your life that are making you feel drained or anxious and determine what you can do to eliminate them. If you can’t remove the obstacle from your life or do not wish to, then figure out what steps you can take to reduce the stress you have towards that thing in the long term.
Quit Smoking
Smoking is connected with negative effects on your quality of health and increases your likelihood of developing chronic conditions later on. Cutting out smoking from your daily habits is one of the smartest health moves you can make, and it just so happens that quitting may offer a boost to your energy levels.
Boost Daily Energy with Supplements
When natural solutions are not enough, you can bet your bottom dollar there’s a supplement that can be of assistance instead. Consider adding the following supplements and vitamins to your daily routine to elevate your energy and leave fatigue in the dust.
Iron
Iron is an essential mineral that your body needs to function. Important in the circulation of oxygen, iron is also necessary for cellular function and development. Iron deficiencies are quite common and are a leading cause of anemia, which can lead to a lack of energy, increased feelings of fatigue, and cognitive impairment.
It is important to have a diet plentiful in sources of iron, and combining these foods with vitamin C can help increase absorption. A plateful of meat or seafood paired with citruses and greens is sure to give a boost to your iron levels.
Watch out if you belong to one of the more susceptible groups of individuals who are likely to have an iron deficiency. This includes people who are pregnant, breastfeeding, vegetarian or vegan, regularly donate blood, menstruating, and regularly participate in intense exercise.
Ashwagandha
Dealing with stress can be something of a hassle. Prolonged feelings of anxiety resulting from stress will inevitably take a toll on your mental health, leading to fatigue, lethargy, and the inability to cope with everyday demands.
Ashwagandha is a naturally occurring substance known as an adaptogen. These substances are used in herbal medicine to produce a normalizing effect on bodily processes and help the body better manage stress.
Research found ashwagandha root extract to support energy levels by easing stress and anxiety. There is also evidence suggesting ashwagandha can improve endurance during exercise.
B Vitamins
B vitamins are extremely important when it comes to creating energy for the cells, and a deficiency in these essential vitamins can be a leading cause of fatigue. A deficiency in vitamin B-12, in particular, can cause anemia and feelings of reduced energy.
B-12 supplements can boost energy levels in those most susceptible to deficiencies. Older adults, vegans, and vegetarians are vulnerable to a B-12 deficiency since it is only obtainable via animal products or fortified foods.
Other Supplements to Help Fight Fatigue
If only we had the time to adequately discuss each supplement and vitamin that could potentially counteract fatigue. However, with the time we have left, let’s look at additional supplement options that can elevate energy.
- Creatine
- Vitamin D
- L-theanine
- Coenzyme Q10
Get the Most Out of Your Day by Boosting Your Energy Levels
The only one who knows what’s truly best for you is you, with appropriate consultation from your doctor, of course. Try out the various natural methods described in this article to give your energy a boost, and if that doesn’t work, then supplements and vitamins may hold the key to solving fatigue.
You are the person who holds the most insight into your health; you know your habits and the practicality of integrating change into your daily routines. If you believe something is worth trying, then there’s no reason to hesitate in giving it a try. Your health journey is centered around your personal wellness and your ability to take the necessary steps to improve all aspects of yourself, physically, emotionally, and mentally.
