Pete RohlederLet’s face it- most of us are exhausted. We all have long, hard days that seem to compound upon each other, leaving us dependent on a caffeine boost to attempt to fix our low energy.
Is it just me, or does the word energy bring to mind something that comes in an aluminum can, with the promise to “give you wings” or “unleash the beast”?
This lack of energy epidemic is on the rise, but are our crazy busy lives solely to blame? I would venture to say that our daily choices and habits have a more significant part to play in our physical energy crisis.
Some of you may suffer from chronic fatigue. If that’s the case, I suggest you schedule a check-up with your Primary Care Physician because that could be a sign of a more serious issue.
However, if you are reasonably healthy but always feel like you have low energy, then this post is for you.
Many possible components contribute to our low energy. I am going to focus on four that make a huge impact but can be improved (relatively) easily. These are the “Unseen Stamina Stealers” because they are plain as day, yet, are widely and consistently overlooked.
LOW ENERGY CULPRIT: NUTRIENT-EMPTY FOOD
It seems so obvious, but foods packed with processed, refined sugar and loads of saturated fat devastate your energy levels. The refined sugar will give you a jolt, but in many cases, you will come crashing down, with that sugar being shuttled away to store as body fat.
Further, fat blocks leptin receptors (the hormone that tells you’re full), usually leading to overeating. Additionally, those foods are calorie-dense but nutrient-empty, prompting the body to crave the nutrients it needs. It’s one of the reasons we always seem to be hungry, regardless of when we ate last.
Nutrient-dense foods, packed with vitamins, minerals, and antioxidants, boost the metabolism and provide more sustained energy throughout the day. These are your plants, whole foods, and proteins, and they are the knight in shining armor for energy.
THE FIX:
#1. Add several small snacks during the day consisting of plant-based whole foods or proteins.
#2. Try to swap one of your usual sugary/fat bites with fruit, vegetables, nuts, or seeds. Eat an apple and peanut butter instead of a cupcake or a bag of chips.
LOW ENERGY CULPRIT: DEHYDRATION
When we think of dehydration, most of us picture a dry-mouthed person wandering the desert for a sip of water to quench his thirst.
The truth is, dehydration does not need extremes to be present. According to the CDC, most Americans do not consume enough water1, and you’d be surprised just how easily this can cause low energy.
We have heard that insufficient water intake can be harmful to your liver, kidneys, and skin. Many are shocked to learn that it can wreak havoc on your energy levels as well.
According to a study, less than adequate intake of water can impair thinking, affect the ability to concentrate and stay alert, and can increase fatigue and headaches.2
Drinking plenty of water keeps the body operating at optimal levels and can prevent your energy levels from dropping. Keep in mind, although all fluids you drink count towards your fluid intake, pure water is what matters. The kidneys must filter everything we drink, and many drinks have added sugars that add to your calorie intake.
THE FIX:
#3. You don’t have to guzzle gallons of water a day to remain hydrated. A great start is to drink half your body weight in ounces. So, if you weigh 150 pounds, aim to drink 75 ounces a water day.
#4. Try to spread it out during the day to keep hydration (and energy) levels high, as well as to prevent several trips to the restroom from downing too much water in a short amount of time.
LOW ENERGY CULPRIT: HIGH-STRESS LEVELS
Stress is synonymous with the American lifestyle- we have too much to do and not enough time to manage it, so we “live” with it. Those high-stress levels can be a significant contributor to low energy. Furthermore, most of us continually add stress, without even realizing it.
Most of us are aware of the main stressors in our lives- finances, deadlines, and relationships, to name just a few. But you’d be surprised that much of the stress we have is from our response to everyday life events.
It’s time for a quick physiology lesson.
Imagine you are walking down the street, and suddenly, a lion walks out in front of you about 20 feet away. The lion lets out a blood-startling roar and looks in your direction. He is staring at you with an intense glare and crouches down as if he is preparing to pounce.
How do you feel?
Your heart rate skyrockets, your rate of breathing and blood pressure increases, you feel a rush of adrenaline, and in an instant, you decide to either fight or run away. This primal response is due to our sympathetic nervous system, and it is designed for situations just like this. This involuntary response primes the body for action.
Which is excellent, in the event we come across a life-threatening situation. However, if we react to daily situations with this intensity, the same system kicks in to help.
Ever get cut off while driving? What do you do? Probably yell, curse, or speed up out of frustration.
When we react in that matter, the sympathetic nervous system does its job. It doesn’t know the difference between a lion and a lousy driver. All it knows is stress.
So, what does this have to do with energy?
Here’s the kicker- when the body undergoes stress, and adrenaline (epinephrine) is released, a hormone called cortisol is released as well. It works as a “balancing act” to the adrenaline, so when the crisis is over, it can help re-establish a balance in the body. Works great for high-stress situations, but not so much for continual exposure to daily stress.
As cortisol builds up in the body, it can lead to anxiety, depression, concentration impairment, and weight gain.3
THE FIX:
#5. Managing or decreasing stress can prevent increases in cortisol levels. Exercise is a great way to manage stress and has shown to improve energy levels in as little as 20 minutes a day.
#6. Give stress-relieving practices a shot, such a yoga or meditation.
LOW ENERGY CULPRIT: NOT ENOUGH SLEEP
This one seems obvious- you don’t get much sleep, and you have low energy the next day. And in today’s culture of late-night Netflix binging, it’s a collective experience for most. But sleep deprivation destroys your energy, along with a whole host of other issues.
Studies show a correlation between sleep deprivation, weight gain, and diabetes. Sleep deprivation alters how we use the sugar in our bodies for energy, increases our appetites, and decreases how efficiently we burn calories.4
Sleep reduces cortisol levels in the body, but consistent sleep deprivation can keep those levels high in the body.
Find a way to get your zzz’s. In addition to decreasing cortisol levels, sleep promotes healing and recovery for the body, leading to more energy.
THE FIX:
#7. Focus on managing your time.
#8. Set up a schedule to make sure you can get to bed at a decent hour.
#9. If your evening activities keep you up, limit how long you partake in them. It takes some discipline, but isn’t your health worth it?
Improving these four energy-zappers can be the catalyst to your enhanced energy levels, providing you the opportunity to invest in your health and fitness goals. I encourage you to work through your limitations, so you can truly reach your potential. As Rikki Rogers said, “strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.”
[1] National Center for Health Statistics. (2016, April 26). https://www.cdc.gov/nchs/products/databriefs/db242.htm
[2] Maughan, R. J. (2003). Impact of mild dehydration on wellness and on exercise performance. European Journal of Clinical Nutrition,57. DOI:10.1038/sj.ejcn.1601897
[3] Chronic stress puts your health at risk. (2016, April 21). http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
[4] Knutson, Kristen L. et al. (2007). The metabolic consequences of sleep deprivation. Sleep Medicine Reviews. Volume 11, Issue 3, 163 – 178. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1991337/
Pete Rohleder
