We've all been there. You wake up feeling exhausted and low on energy. Maybe you're not sure why – it could be stress, anxiety, or just a demanding day. But no matter what the cause, these days can be tough to get through. Here are some tips for dealing with those low-energy days and ways to boost your mood and outlook.
How are your energy levels?
A lot of our patients come in because they are feeling run down and just looking for an energy boost. They will often wonder: “How am I so tired?” Oftentimes they can't pin down what's causing their fatigue. They've maybe tried some different things but ultimately they don’t have the energy to figure it all out by themselves.
The other thing we often see is people giving a lot of “justifications”. We will ask them if they are tired and sometimes will answer, ”Well, yes, everybody's tired. We're all busy, and a little stressed. But I'm not really that tired.” There could be a lot going on that adds up to affect your energy levels.
What we want to know is how you typically deal with a decreased level of energy. Perhaps it's just been going on for a couple of days or maybe it's been happening for months, even years. How do you deal with those days when you don't have a lot of energy?
Acknowledging the problem
A lot of times we see people trying to make strides in energy once they acknowledge that they do have a problem.
Lisa is a patient of ours and graciously allowed us to talk about her a little bit. She came in complaining of fatigue. She’s 51 years old and has four kids. She does homeschooling and is active in her church and community. She loves serving others and is optimistic in everything she does. Lisa certainly is the least likely person you would ever think to complain about anything.
She was starting to have some issues with fatigue. It was affecting her ability to get out of bed in the morning. She suspected that it might be due to thyroid problems, so she went to her doctor for some blood work. Unfortunately, the tests came back negative and Lisa was left with no answers as to why she felt so drained. This was how she ended up presenting to us when she came in.
She was taking a lot of multivitamin supplements including B vitamins. Lisa is normally pretty healthy, but she had started to drink at least one can of soda every day for the caffeine. One of her kids suggested she take energy drinks too. At first, she was hesitant but eventually, she tried it, liked it, and found herself drinking energy drinks at least a couple of times a week. She was trying to do everything she could because she felt miserable. A lot of her decisions were a little out of character because she just needed to function.
Key Factors affecting Energy Levels
Hydration
The number one cause of fatigue Is dehydration. You don't have to be parched to be dehydrated. We understand we need to drink at least eight 8 oz. glasses of water a day.
Have you heard of Krebs Cycle? It’s how our bodies make energy in the form of ATP. If you don't have enough water throughout your body's basic systems, then it won’t be possible for any cells to generate crucial nutrients it needs.
If you're thirsty, it might be a sign that you're dehydrated. Dehydration is the number one cause of fatigue, so it's vital to stay hydrated throughout the day. This is something you have a lot of control over.
Sleep and slumbers
We're gradually becoming a less sleep-centered society. This shift away from valuing sleep may have started with the industrial era when workers had to be available for long hours at odd times. Or it could be a result of the 24/7 culture we live in, where technology and work demand never turn off. Whatever the reason, we see more and more people trade in their nightly seven to eight hours for less shut-eye. Bedtimes are later, and mornings are earlier. There's not enough downtime or rest in the middle of the day. Sleep is the second most common reason we're fatigued.
We can test to see if you have low levels of B12, chromium, and other nutrients that are important for your body to work correctly. However, if sleep along with water intake is not adequate, we won't reach the levels of energy you're probably looking for.
Good old thyroid
If your fatigue is also accompanied by weight change, skin and hair issues, and overall energy, it might be time to get your thyroid checked. Your doctor will likely run some tests to check your TSH, Free T3, Free T4, and thyroid antibody levels. Running all of these tests will give your doctor a better picture of what's going on and if you may have an autoimmune issue. And if you do have an autoimmune issue, there are treatments that can help you manage the condition and feel your best. So if you're feeling fatigued, make sure to get an in-depth thyroid test done for an accurate diagnosis.
Stress and cortisol issues
Imagine someone who is always on the go, juggling multiple deadlines and commitments. While it is true that stress can cause problems with your body, it is important to remember that everyone reacts to stress differently. Some people may be able to deal with it well and rebound quickly, while others may experience fatigue, low energy levels, and other stress-related issues. Over time, this can lead to cortisol issues and other health problems.
Perimenopausal hormone changes
Fatigue is also one of the most common perimenopausal symptoms and is caused by energy level dips due to hormone shifts. It's something most women deal with on a day-to-day basis, and it can be tough to manage.
Remember Lisa. She is 51 years old. Her cycles are still normal, but they are changing a little bit. We know that hormones cause some crazy things to happen in our bodies. Therefore, we must have a good understanding of how to manage those hormonal changes.
Micronutrient deficiencies
You might be surprised to know that fatigue is also one of the first signs of a micronutrient deficiency. Micronutrients are essential vitamins and minerals that support our cellular function. They help to convert food into energy, promote healthy growth and development, and protect our cells from damage. While we only need small amounts of micronutrients, they play a vital role in keeping our bodies functioning properly. Unfortunately, micronutrient deficiencies are all too common.
If you don't have the right nutrients, your cells will not work right. It is somehow similar to trying to drive a V8 engine car when you only have four cylinders firing. In other words, you need to have in your body what it takes to function well.
Here's what we would recommend
Get enough sleep. It may sound overrated, but it's essential for maintaining your energy levels throughout the day.
Drink enough water. You should drink at least eight ounces of water, eight times a day. A lot of people use big jugs or water drinking alert apps which is a great practice. Fill your jugs up frequently and drink good water.
Analyze your day and try to see how many times a day you feel a higher level of stress. Try to get a sense of how often you're feeling stressed throughout the day. If journaling is something that helps, take note and make sure it's worth your time. You might also want to include notes about sleep quality or hydration practices for us to see what we need support with most - and then focus on those areas first when working towards wellness.
If you don't see any change after making some adjustments, it might be time to get checked out. Making small changes, like how much you sleep and drink water, can make a big difference very quickly. You will probably feel different within a day or two. If you're not noticing differences, then make sure you just give somebody a cal who can help you.
Despite our best intentions, there are days when we just don’t have the energy we need to get things done. Maybe you stayed up too late last night, maybe you didn’t drink enough water or maybe your stress levels are through the roof. Whatever the reason, it can be tough to try and power through a day when you’re feeling low on energy. But don’t worry, we’ve got your back.
Do any of these tips resonate with you? If so, why not schedule a discovery call with us today? We would love to help support and encourage you as you work towards reaching your goals.
If you’re experiencing overwhelming fatigue and debilitating low energy levels on most of your days and would like help getting to the bottom of it, we’d be happy to schedule a discovery call with you. During this call, we can discuss your symptoms in more detail and come up with a plan tailored specifically for you.
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DISCLAIMER: The information in this email is not intended nor implied to be a substitute for professional medical advice, diagnosis, or treatment. All content is for general informational purposes only and does not replace a consultation with your own doctor/health professional