Do you feel like your energy is drained by the end of the day? Too tired to work out or be active? You might not know that many everyday habits can leave you feeling tired.
Here is a list of 12 Things that is Zapping Your Energy
1. TOO Much or TOO Little Exercise. Being sedentary not moving your body can make you want to move even LESS! Making time for exercise can get your blood pumping, improve your endurance, improve your mood, and boost your energy. Try walking more stairs, getting outside for a quick stroll, or getting up off the chair or sofa every hour. See how you feel. BUT on the other hand, too much exercise could also present a problem. Overtraining depletes our energy reserves, breaks down muscle, and eventually makes us weaker, not stronger. Make sure to take plenty of time off for recovery and add in rest days. (1)
2. SUGAR! If you have done my 7-Day Sugar Detox you know that sugar not only zaps your health, but also contributes to a growing waistline, leaves you moody, and blah. It ALSO leaves you feeling tired. WHY? Sugar provides quick energy, but after pick up, it drops you hard and leaves you looking for more energy. Why is this? It fills your body with empty calories that can make you feel like you’re riding a blood sugar roller coaster leaving you feeling tired. (1)
3. Eating processed and refined carbs. Too many carbs, especially refined carbs can actually cause you to feel tired throughout the day. These might give you a quick shot of energy thanks to the blood sugar rush, but when your body sends out insulin to remove the sugar, it can make your blood sugar level plummet – leaving you tired and drained. (2)
4. Loss of Quality Sleep. Getting a good night’s sleep is important for your health and well-being. Your body needs sleep to fully recover and recharge. You might not realize this, but your body does a lot of things while you sleep, including store memory and releasing hormones that regulate your metabolism, muscles, strength, and energy levels. Did you know that studies have shown that insufficient sleep can also impact your waistline? Not only does it affect your willpower but a lack of sleep can boost your body’s production of the stress hormone cortisol. When your cortisol levels rise, it causes your body to store fat, particularly around your midsection. So as you see, getting a good night sleep is extremely important.
5. Food sensitivities. One side effect of eating foods that your body is sensitive to includes fatigue. If you think that you might have sensitivities, it’s worth checking with your doctor. Common culprits include gluten, dairy, corn, soy, and eggs.
6. Not Eating Enough. Not getting enough calories (i.e., food) can make you feel tired, and so can eating a poor-quality diet without enough nutrients. Make sure to eat more of a whole foods balanced diet throughout the day and do not miss meals. Try NOT on being too restrictive on your eating or consume fewer calories than your BMR (basal metabolic rate) as this will not only deplete your energy but also affect your metabolism and hormones, but not in a good way.
BUT, do also know that overeating or indulging will also cause a dip in energy levels as well. Food is fuel! Taking in too little (or even too much over-stuffing yourself) can leave you fatigued. Making sure to eat smaller healthy meals more frequently can provide energy throughout the day.
7. Not getting enough protein. Studies show that eating protein boosts your metabolism, and scientists believe this may help prevent tiredness.
8. Not being Hydrated. Studies show that being even a little dehydrated can make it harder to stay focused and leave you feeling drained. Lack of water can cause you to experience periods of fatigue and low energy as your body tries to function without enough water. If you’re constantly feeling sluggish and tired despite getting a quality night’s sleep, you may need to boost your water intake. Make sure you are drinking a minimum of 8-8 oz glasses of water daily to stay hydrated.
9. Caffeine. Like refined carbs and sugars, these can send your energy up before crashing back down. Not only that but caffeine can take up to 8 hours to clear your system, making it harder to get a good night of sleep, adding to the energy drain. If you keep reaching for caffeine instead of focusing on a good night’s sleep you could be throwing off your natural sleep cycle.
10. Stress. Feeling constantly stressed can definitely deflate your energy, both mentally and emotionally. Just another reason it’s important to have (and follow!) a plan for managing stress.
11. Being in a negative environment. It’s possible to “catch” the moods of the people around you, but being aware of it can help lower your susceptibility, as can finding things that make you feel positive! (3)
12. Underlying Health Problem. (4) Your fatigue feeling could be more than just tiredness. If you are having constant fatigue, extreme lack of energy, or even falling asleep a lot during the day. Make sure to always check in with your physician first as you might have an underlying health problem you are unaware of or might be under the weather.
Bottomline, make sure to move your body, eat healthy whole food balanced diet, stay hydrated, watch your sugar-caffeine-processed foods, get quality sleep, and surround yourself with a positive environment. Your energy should quickly return. If it doesn’t, make sure to see your physician to rule out any underlying health problems or issues.
At Erin Wheless Wellness, I believe that your results are all connected – sleep, stress, nutrition, fitness, mindset, and more.
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Make it a great day!