8 Things To Know About Your Body’s Energy Levels

If you have low energy or feel fatigued, learn the potential causes and tips for boosting your body’s energy levels.

Many of us find ourselves struggling with energy levels in our fast-paced, caffeine-fueled lives. However, it doesn’t have to be this way. According to Dr. Nada Milosavljevic, the former director of the Integrative Health Program at Massachusetts General Hospital, simple changes can provide a significant boost to our energy levels. In this comprehensive guide, we will explore strategies that have been proven to keep you energized throughout the day while also shedding light on unexpected energy drains, such as social media.

Allergies: The Hidden Energy Thief

Allergies, especially allergic rhinitis, are often associated with a stuffy nose and itchy eyes. However, fatigue is an equally prevalent symptom. Approximately 60 million Americans experience allergic rhinitis each year, according to the CDC. Those with hay fever may feel persistently sluggish, often without realizing the root cause of their fatigue.

Dr. Neeta Ogden, a New Jersey-based allergist and spokesperson for the American College of Allergy, Asthma & Immunology, explains that when you’re constantly struggling to breathe due to congestion, you have little energy left for anything else. Additionally, nasal congestion can disrupt your sleep, exacerbating fatigue.

Over-the-counter nasal steroid sprays like Nasacort and Flonase effectively alleviate congestion and enhance the quality of life for those with seasonal allergies, including addressing fatigue and sleep issues. Dr. Ogden recommends combining a nasal spray with a daily dose of a non-sedating antihistamine like Claritin or Allegra, which blocks histamine, the compound responsible for nasal symptoms. To maximize effectiveness, start treatment a couple of weeks before allergy season begins.

Full Night’s Sleep, Yet Still Tired?

The National Sleep Foundation recommends seven to eight hours of sleep per night for adults, as per a study published in Sleep Health in 2015. If you consistently get enough sleep but wake up tired, it’s possible that your sleep is not restorative. In such cases, you should consult a healthcare provider, as there might be an underlying sleep disorder at play.

Common sleep disorders include sleep apnea, insomnia, narcolepsy, and restless leg syndrome (RLS), among others. If sleep apnea is suspected—a condition where breathing starts and stops during sleep—you may be referred to a sleep center. Most cases can be diagnosed with at-home tests, as explained by Dr. Raj Dasgupta, a sleep medicine professor at the University of Southern California and a spokesperson for the American Academy of Sleep Medicine. Research published in Sleep Medicine in 2018 found that alcohol consumption is associated with an increased risk of sleep apnea.

For some sleep apnea cases, using a continuous positive airway pressure (CPAP) machine is necessary. These devices provide a steady stream of air to keep airways open. A review in Therapeutic Advances in Chronic Diseases in 2015 revealed that nasal CPAP machines can effectively alleviate sleep apnea symptoms and improve quality of life.

Exercise: The Natural Energy Booster

Exercise has the remarkable ability to increase energy levels, even if it leaves you feeling sweaty and breathless. Sabrena Jo, a senior director of science and research at the American Council on Exercise (ACE), explains that exercise triggers the release of hormones like adrenaline. These hormones instruct the body to ignore feelings of pain and fatigue while enhancing blood flow to large muscles. As a result, a workout can leave you with more energy than before, an effect that can last for several hours.

However, it’s essential to exercise in a way that leaves you feeling energized rather than exhausted. If you find yourself feeling beaten down after a workout, it’s a sign that you may need to scale back your exercise routine.

The Role of Vitamin D

Vitamin D is well-known for maintaining healthy bones and a strong immune system. Research published in Nutrients in 2019 found that older adults with lower levels of vitamin D reported experiencing fatigue. Additionally, a 2020 study in Current Pharmaceutical Design discovered that vitamin D can influence sleep regulation.

Since obtaining sufficient vitamin D solely through diet can be challenging, your healthcare provider may recommend supplementation. This is especially important if you have limited sun exposure or dietary sources rich in vitamin D.

Social Media: Friend or Foe of Your Energy?

Social media can be a significant energy drain for two primary reasons. On one hand, curated social media content can lead to feelings of inadequacy when comparing your life to others’ seemingly perfect ones. On the other hand, negative content tends to be amplified, contributing to feelings of anxiety and depression. Research led by Dr. Brian Primack at the University of Pittsburgh School of Medicine, published in the American Journal of Preventive Medicine in 2018, suggests a link between social media use and isolation, particularly in young adults who are more prone to developing depression.

Mindlessly scrolling through your social media feed may seem like a way to relax, but a study in the Journal of Behavioral Addictions in 2019 reported that being on your cell phone doesn’t effectively recharge your brain. If you’re not ready to disconnect entirely, consider reducing your social media connections to genuine friends. Dr. Primack recommends that using social media to reconnect with old friends can have an energizing effect.

The Impact of Diet on Energy Levels

Your diet directly affects your energy. The three macronutrients—carbohydrates, protein, and fat—supply the energy your body needs. While some sources label carbs as “bad,” carbohydrates are essential energy sources. They can be categorized as “simple” or “complex.” Simple carbs, found in candies, sodas, and sugary cereals, provide a rapid energy boost but often lead to a subsequent “crash.” Complex carbs, found in fruits, vegetables, whole grains, and brown rice, offer sustained energy throughout the day.

Research published in Nutrients in 2019 highlighted a connection between excessive daytime sleepiness and a diet high in saturated fat, found in meat, butter, cheese, ice cream, and fried foods, according to the American Heart Association. Therefore, maintaining a balanced diet that includes both simple and complex carbohydrates is crucial for sustained energy levels.

Recharge with Effective Breaks

In our busy lives, taking meaningful breaks can feel like a luxury. However, incorporating breaks that genuinely recharge your energy can significantly benefit your focus and vitality. Think about your current break habits—are you simply transitioning from one task to another, pausing briefly to check emails, shop online, or browse social media? These activities can contribute to fatigue rather than relief.

Instead, consider the following types of breaks suggested by the Learning Center at the University of North Carolina at Chapel Hill:

• Creative Breaks: Engage in activities like daydreaming, coloring, or learning.
• Movement Breaks: Spend time outside or stretch to refresh your body.
• Nourishing Breaks: Stay hydrated by drinking water, coffee, or tea.
• Social Breaks: Connect with friends or colleagues during breaks.

Keep in mind that while research supports the benefits of breaks, there’s no universal rule for break times and frequencies. Therefore, don’t be too hard on yourself if you can’t spare a full hour for a break. Even a few minutes away from your tasks can provide a much-needed energy boost.

When Fatigue Signals an Underlying Issue

Fatigue isn’t always a problem that can be solved through lifestyle changes. Sometimes, underlying medical conditions or factors may be contributing to your persistent fatigue. If you’re getting enough sleep, maintaining a vitamin D-rich diet, and managing your stress levels but still feeling chronically fatigued, it’s essential to consult a healthcare provider.

Conditions such as iron deficiency anemia, celiac disease, and hypothyroidism can lead to increased fatigue. Hypothyroidism, which occurs when the thyroid gland doesn’t produce enough hormones, affects nearly 5 out of every 100 Americans, as per the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). This condition can cause extreme and persistent fatigue. Additionally, fatigue can be a symptom of heart disease or heart failure, particularly if it’s accompanied by shortness of breath, persistent coughing, swollen legs, and chest pains. It’s important to note that a single sign of heart disease isn’t necessarily cause for alarm; however, if you experience multiple symptoms alongside fatigue, consult a healthcare provider for a thorough evaluation.

In conclusion, maintaining all-day energy requires a holistic approach that encompasses sleep, nutrition, exercise, technology usage, and the identification of underlying medical issues. By implementing these strategies and seeking professional guidance when needed, you can optimize your energy levels and lead a more vibrant life.