I have no energy ever

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Sometimes we get to the gym and we’re tired or sleepy. It happens to everyone once in a while, which is completely normal. However, if you constantly have low energy levels at the gym and it’s starting to affect your training, then you may need to look deeper into the possible reasons why this may be the case. This way, you can fix it and get back to training hard.

Why You Have Low Energy Levels at the Gym

One of the most obvious culprits of your tiredness is not getting enough sleep. While we all may have bad nights, if you are consistently getting fewer hours of sleep than you should be, then this will start to greatly affect you in your day-to-day life, including the gym.

Not only will this mean that you will be too fatigued to lift as heavy as you should be, or be running as long or as fast as you could, but you won’t be recovering properly. Your muscles break down during training, and it is actually when you are resting that it begins to repair itself. Without adequate sleep, you are not giving your body the chance to heal. Not only will this stall your progress but you will also increase the risk of injury.

2. You’re not eating enough

You need food to fuel yourself for the gym. With the exception of those who train fasted*, most people need healthy food to help give them the energy for training. If you are too tired at the gym, then you may need to up your food intake, or adjust what you eat for better results.

For example, if you are training within a few hours, then a bigger meal with slow-releasing carbohydrates is best. If you are training within an hour or less, then go for a quick snack with fast-releasing carbs so that you can get energy faster.

Just think of your body like a car. Without fuel, the car won’t be able to drive for long. Once it runs out, it will splutter and eventually run out of steam. This is exactly the same with your body. Without the nutrients from food it needs, you will also eventually run out of energy. And when you’re in the gym, this will become painfully obvious.

*If you do train fasted as well, make sure that you eat a well-balanced dinner with plenty of protein that will sustain you until after your workout.

3. You’re overtraining

One common mistake that people make is overtraining. This is when you train too much at the gym, to the point that it begins to be detrimental to your physical progress as well as your mental state.

Some warning signs that you are overtraining include:

  • You can’t sleep at night
  • You’ve lost the motivation to go to the gym
  • Your performance dramatically drops
  • Your immunity levels decrease
  • You’re constantly sore and aching

If you find that you have experienced some of these signs, then give your body the rest that it desperately needs. Take a day or two off from the gym, and see how your energy levels fare when you come back. You should feel much more energized, motivated, and ready to tackle training.

Just be sure that you include rest/recovery days into your normal gym schedule. This can make sure that you are consistently working out hard, without risking your body to do so.

4. You’re dehydrated

We all know that water is so, so important. You need to be constantly replenishing your fluids so that you stay hydrated. Losing water means that you’ll also be losing electrolytes, which is essential to your muscles during a workout.

If you start to become dehydrated, this could be one of the reasons why you have such low energy levels at the gym. So make sure that you keep drinking water not only throughout your workout but also before and after it.

You know if you’re dehydrated if your urine is more yellow than clear. If that’s the case, then drink up!

Have you found that your energy levels are constantly low when you’re at the gym? Make sure that you look after yourself, and that you’re resting and sleeping enough. Also, focus on your diet and ensure you’re eating what you should be most of the time (but don’t forget to treat yourself in moderation!). Making these changes can really help amp up your energy levels at the gym and make sure that every training session is a great one.

Workout with Jefit

Jefit is a fitness app that comes equipped with a customizable workout planner, training log, as well as a members-only Facebook group. Connect with like-minded people, share tips, advice, and wins, to get you closer to your fitness goals today.

Have you ever had low energy levels at the gym? Why is that so? What helped you fix this? We would love to know! Let us know in the comments below!

15 Tricks to Have More Energy and Motivation to Exercise

Kentaroo Tryman/Getty Images

If you’re having trouble getting yourself to the gym because you’re so. damn. tired.—or, you make it there, just to fight the urge to fall asleep on the decline bench—you’re far from alone. There are days when workout motivation and energy is totally MIA. What’s a lady to do??

Turns out, talk isn’t cheap. Mantras, rewards, and other little tricks of the mind can be the perfect way to jump-start your motivation on days your energy is lagging and you’re seeking solutions for how to get energy to work out, says sports psychologist JoAnn Dahlkoetter, Ph.D., the author of Your Performing Edge. “If you find a ritual that works for you and repeat it over time, your body will instantly respond when you need that extra push,” she says.

Keep reading for all the tips you need to get energy to work out and build your own get-motivated ritual.

How to Get Energy to Work Out

So we asked a few world-class athletes, trainers, psychologists, and readers how they how to get energy to workout—yes, even (and especially) when they don’t quite feel like it.

Get mojo from your mini-me.

“When I used to swim, it was always for external goals, like scholarships or world records,” ex­plains Janet Evans, who won four gold medals at the 1988 and 1992 Olympic Games. As a 40-plus mother of two, she returned to the pool to attempt to qualify for another Olympics. “Now it’s more personal. I remind myself that I’m showing my daughter that if you set a goal and work hard for it, you can achieve anything. Yesterday she said to me, ‘Mommy, you smell like chlorine.’ And I said, ‘Get used to it, girl!'” (Related: Why You Should Add a Mother-Daughter Trip to Your Travel Bucket List)

Go for instant gratification.

Sure, exercise can help lower your risk for cancer, heart disease, and a slew of other scary illnesses. But those long-term benefits seem awfully abstract when you’re trying to tear yourself away from The Good Place to go to the gym. “Our research found that the women who stick with exercise programs are the ones who do it for benefits they can experience immediately, such as having more energy or feeling less stress,” says Michelle Segar, Ph.D., the associate director of the University of Michigan Sport, Health and Activity Research and Policy Center for Women and Girls and the author of No Sweat: How the Simple Science of Motivation Can Bring you a Lifetime of Fitness. She suggests starting a journal to jot down reasons to exercise that will pay off today—to be more alert for an afternoon meeting, to snap less at your kids—and reviewing it when you need a push. So long, Kristen Bell (although we still love you, girl!); hello, treadmill.

Star in a mental movie.

“Visualization is a great tool: I see myself at my healthiest, fittest, and strongest, doing different athletic endeavors. This motivates me to go the extra mile and skip the junk food,” says Jennifer Cassetta, a celebrity trainer and holistic nutritionist in Los Angeles. “Picturing yourself accomplishing something may create a neural pathway in your brain in almost the same way as actually com­pleting the feat would,” explains Kathleen Martin Ginis, Ph.D., a professor of health and exercise psychology at The University of British Columbia in Canada. “It also gives you a burst of confidence that you can succeed, which makes you more likely to continue your training.” Here’s how to get energy to work out using all five senses: See the clock at the finish line, hear the roar of the crowd as you turn the final corner of the race, and feel your arms pumping as you stride across those last few yards.

Use mint over matter.

If you need an extra kick to get yourself out of that desk chair and onto the stationary bike, pop a stick of peppermint gum into your mouth. “The peppermint scent activates the area of our brain that puts us to sleep at night and wakes us up in the morning,” explains researcher Bryan Raudenbush, Ph.D., a professor of psychology at Wheeling Jesuit University. “More stimulation in this area of the brain leads to more energy and motivation to perform your athletic tasks.” (Speaking of motivation, check out how to get energy to work out after taking a break from the gym.)

Check your meds.

Although drowsiness and fatigue are common side effects of many over-the-counter (OTC) and prescription medications, some are more likely than others to make you sluggish, says Zara Risoldi Cochrane, Pharm.D., assistant professor of pharmacy practice at Creighton University in Omaha, Nebraska. Antihistamines, commonly used for allergies and in cold medicine, can cause fatigue, even if they say “non-drowsy” on the box. “These medications work by blocking histamines, which help promote wakefulness,” Risoldi says. Drugs for anxiety, antidepressants, and some pain medications may also lead to lethargy. If you think your pills are to blame, talk to your pharmacist, who can help you find an alternative medication that won’t leave you wanting to curl up in bed instead of go out for a run.

Repeat yourself.

Feeling discouraged? Do a workout you know you can rock. Research has proven that those who were confident they can keep up an exercise routine are the ones who do it regularly. “It’s a self-fulfilling prophecy,” says sports psychologist Kathryn Wilder, Ph.D.. “The more you believe you can complete the workout program, the more you’ll actually follow through with it.” Let’s say you dream of running a marathon, but the longest race you’ve done is a half, and the full 26.2 miles gives you the heebie-jeebies. Build up your confidence by registering for one more half before you move on to a longer distance.

Get it over with.

Researchers in Australia have figured out a possible reason morning exercisers tend to keep at their fitness routine. In a study published in the Journal of Sport & Exercise Physiology, subjects were able to complete a 3,000 meter run faster with fresh brains than after completing a taxing mental task. Why? All that thinking makes you feel tired before you’ve actually exhausted your muscles. So the worst time to go to the gym is when you’re mentally kaput after a stressful day at work. Trouble is, bouncing out of bed and into your sneaks is easier said than done, and it can feel nearly impossible to figure out how to get more energy to work out before work. One trick? Good old bribery—of the caffeinated variety. If you make it to that morning class, reward yourself with a java on the way home. (Need more motivation? Check out eight incredible health benefits of a.m. exercise.)

Pump iron.

Your body uses iron to transport oxygen throughout your body so your heart and muscles can give you the energy you need-so if you’re lacking oomph, you may be lacking iron and have anemia. The risk is greater if you have heavy periods or do not eat red meat since heme iron is the most readily absorbed form of iron and is only found in animal sources, says Mitzi Dulan, R.D., co-author of The All Pro-Diet. Even mild deficiencies can cause fatigue during your workout, but talk to your doctor before self-diagnosing because iron overload can also be harmful. If you don’t eat meat, try these nine iron-rich vegetarian eats.

Let go of your inner geek.

A study from the University of Alberta in Canada found that humiliation in gym class (dodgeball, anyone?) can turn people off from fitness for good. Amy Hanna of New York City can relate. “I was a klutzy kid who hated PE,” she says. “But when I started working out as an adult, I realized that it’s about meeting my own goals, like running 10 miles or squatting my body weight. When a couple of women I know recently asked me to help them get in shape, I knew that the horrors of junior high gym were behind me.” Reminding yourself that you’re not being judged or graded can help you shake off the PE-class blues, says Billy Strean, Ph.D., a professor of physical education at the University of Alberta. “Going to the gym isn’t about performing for someone else,” he explains. “The only person you have to impress is yourself.” (Related: 7 Ways to Make Your Post-Workout High Last Longer)

Engage in friendly competition.

Hop on a stationary bike next to someone who’s superfit and you’ll be motivated to work even harder, according to a study from Santa Clara University, which found that college students who exercised with a fitter partner exerted themselves more. Ask a friend whose abs you admire if you can tag along on her next workout (here’s how to choose the best workout buddy for your fitness squad), or introduce yourself to that superstar in your Spinning class and make sure always to grab a bike next to hers.

Read about it.

When world-champion indoor track star Lolo Jones needs a little extra oomph, she heads to the bookstore. “If you’re in a lull, the best thing to do is to pick up a book about your sport,” Jones says. “Go read about running or biking or whatever your passion is. You’ll be eager to try out the tips you learn.” We love getting lost in the life stories of amazing athletes. Two titles to check out: Solo: A Memoir of Hope, about Hope Solo’s rise to superstardom as the U.S. women’s soccer team goalkeeper and an Olympic gold medalist, and Road to Valor, a must-read for history buffs about two-time Tour de France winner Gino Bartali, who helped Italian Jews escape persecution during World War II. (Build your library even more with these five best running books.)

Join the club.

“When I talk to my nonrunning friends about my workouts, their eyes tend to glaze over, so I joined a local track club,” says Lisa Smith, of Brooklyn. “It’s great to share stories with them, and the social aspect keeps me com­ing back and working harder.” In addition to the camaraderie and support, group training fosters a healthy sense of guilt when you’re searching for how to get more energy to work out, Martin Ginis says. You don’t want to let down the team by blowing off a workout, right? “Talking to your friends can also distract you when you’re exhausted and tempted to quit,” Smith says. Find a gang to pass the miles with at the Road Runners Club of America’s website, or if you have kids, check out seemommyrun.com, which has more than 5,400 jogging groups throughout the United States.

Tuck in early.

Could your pillow hold the solution for how to get more energy to work out? Getting more zzz’s can put a little extra pep in your step, science says. In one Stanford University study, when basketball players logged 10 hours or more in bed a night for five to seven weeks, they sprinted faster, made more accurate shots, and felt less fatigued. Con­sistently going to bed 30 or 45 minutes earlier instead of watching TV or scrolling through Insta may pay off at the gym.

Fine-tune your workout.

Lindsey Vonn, the Olympic champion downhill skier, psychs herself up with boom­ing bass and rocking rhymes. “Listening to rap—Lil Wayne, Drake, Jay-Z—in the morning before my races gets me fired up to go 90 miles per hour,” she explains. She’s onto something. According to research at Brunel University in England, listening to music can increase your endurance by 15 percent because your brain gets distracted by the songs and may miss the “I’m tired” signal. Plus the emotional connection to beloved tunes can give you a sense of euphoria that keeps you going. Try these tricks to DJ your way to the ultimate dance party workout playlist.

Give yourself permission to take an active rest day.

We’re all for hitting it hard during your workouts, but since exercise breaks down your muscles, constantly pushing yourself and training on back-to-back days can break you down. “Your body grows stronger to prepare you for the next workout when you give it time to recover,” says Leslie Wakefield, director of women’s health programs at Clear Passage Physical Therapy in Miami, Florida. If you also have insomnia or develop chronic injuries, you may be overtraining. While the ideal amount of rest varies for each person, plan at least one day of rest and one day of cross-training into your weekly fitness schedule, Wakefield recommends. And if you can’t stand to do nothing, gentle, restorative yoga also counts as “rest.”

  • By Marisa Cohen

These Are The Best Workouts for When You’re Tired

When you’re feeling exhausted, working out is usually the last thing on your mind. Although it might sound daunting, getting in some movement can actually help you feel better.

Just because you’re tired doesn’t mean that you necessarily have to skip out on your fitness routine, especially if you opt for the right type of exercise. If you’re feeling sleepy, you won’t want to engage in anything with too much intensity, but there are plenty of appropriate workouts for when you are tired.

“It is sometimes good to work out even when you are tired, because, depending on how tired you are, exercise can give you the needed energy boost to help get you through your day or evening,” says health coach Shawna Norton, CPT. “Prior to starting any workouts, ask yourself why you are tired, and then determine which routine to choose.”

If you are tired from poor sleep, fatigue, depression and/or anxiety, or jet lag, you might want to consider fitting in some light exercise, suggests Norton.

However, if you’re tired because of sickness or overtraining, take some time to rest.

Rather than diving into some rigorous exercise routine, you’ll want to opt for something energizing, but easy on the body – Aaptiv has the perfect workouts for however your body is feeling.

If you’re feeling low on energy, try one of these workouts for a much-needed boost.

Yoga

Yoga is one of the best workouts for when you are tired. It’s movement-heavy, but still relatively low-intensity. “Yoga can help alleviate stress, and focusing on breathing really can change your energy,” says Pam Sherman, CPT.

Research also shows that just 25 minutes of yoga can boost brain function and energy, which is perfect for those days when you’re feeling lethargic and slow.

Start a yoga workout with Aaptiv today!

Pilates

Since most of pilates involves lying on your back, it makes for a great workout on those low-energy days. Like yoga, pilates consists of controlled breathing, which can help release stress, relieve tension in your body, and improve your energy.

Plus, building core strength can help improve your workouts.

Light Weight Lifting

Lifting weights is a good option when it comes to workouts for when you are tired. “If you lift weights, go lighter than you normally lift, to start,” says Sherman. “If your energy seems to climb, go to your normal routine. Mix it up with exercises you may not normally do with less weight.” View our strength training workouts in app today.

Bodyweight Plyometric Workouts

“Bodyweight plyometric workouts are designed to get your heart rate up and stimulate your central nervous system,” says Norton. “They will have you awake and feeling refreshed by the end.” These require no equipment, so you can even do them at home if you’re too tired to make it to the gym. Bodyweight plyometrics include moves such as jumping lunges, push-ups, burpees, bicycle crunches, etc.

Walking

If no other workout sounds attainable, at the very least, take a brisk walk. “Grab a friend or your dog and get outside,” says Sherman. “Breathing in the fresh air is amazing and is a really great natural pick me up.” Taking a ten-minute walk can even be a more effective way to boost your energy than consuming 50 milligrams of caffeine.

Zumba or Dancing

Dancing can help improve your energy, boost your mood, and lower stress in ways similar to aerobic exercise. Plus, it can feel much more attainable than going on a run or hitting the treadmill when you’re groggy. “If you like Zumba or dance, go to YouTube and search for a quick dance workout or hit your favorite class,” says Sherman. “If that doesn’t appeal to you, put on your favorite music and dance your heart out.”

Even if you’re feeling fatigued, there are plenty of workouts for when you are tired.

You might be surprised to find that getting active can actually help you feel better

Have No Energy? Here Are the Possible Reasons Why

Do you constantly feel sluggish no matter how much caffeine you have? Do you feel like your internal combustion engine is just not working no matter how much gas you put in? One of these six reasons could be to blame.

1. You’re not getting enough sleep

Make sure you’re getting enough sleep. | iStock.com

OK, this one may be a given, but there’s more to it than meets the (shut) eye. There’s a good reason why the National Sleep Foundation recommends that adults ages 26 to 64 (as well as young adults ages 18 to 25) need between seven to nine hours of sleep each night. It is hard to stick to a sleep schedule like that with our busy lives, but it’s important to try. There is a lot going on internally while you sleep at night, including secretion of the human growth hormone, a protein made by the pituitary gland, which plays a role in keeping muscles healthy and bones strong.

It also affects how our bodies collect fat (especially in the stomach area), helps to balance out the ratio of good to bad cholesterol, and is essential for brain function. Human growth hormone is primarily secreted while you sleep, and not enough HGH leads to fatigue, decreased strength and stamina, as well as symptoms of depression. So make it a point to get some sleep and try to stick to a sleep schedule.

2. You’re eating junk

Step away from this bacon burger. | iStock.com/Arijuhani

Sugar will temporarily boost your energy, but you’ll crash not too long afterward. All of these types of sugar — glucose, dextrose, maltose, and sucrose — will leave you feeling sluggish. The only way you’re going to be productive and not want to crawl back into bed is if you’re eating foods that give you energy. Stick to this motto during the work week: Eat for energy.

3. You’re not drinking enough water

Water is essential. | iStock.com/puhhha

Make sure you’re hydrated; drinking water is one of the most important ways to combat fatigue. Many people don’t realize that their fatigue may be due to dehydration, and water may be just the jolt you need. The best way to know if you’re hydrated is if your urine ranges from light yellow to clear. If it’s any other color, drink up.

4. You need to move it, move it

Taking the stairs is a good option. | iStock.com

Putting ’90s references aside, getting your body moving can be the difference between having high and low energy. Once you get moving, nitric oxide is released from the artery linings to allow blood to move freely throughout your blood vessels, helping to get more nutrients to your cells. Interestingly, to encourage movement (mind over matter over body), simply tell your body that you need to go for a brisk walk or run in the morning. It then responds by giving you the energy you need to do it, whereas, if you plan on settling in for a Netflix movie-marathon, your body will downshift energy production.

5. Your hormones are out of whack

Your hormones may need an adjustment. | iStock.com/AntonioGuillem

Several hormones are responsible for your energy levels. The two primary sources of troubled hormones are a slow-functioning thyroid and adrenal glands. How do you know if your hormones are wacky? Try this great little test for your adrenal hormones: When you’re hungry, do you quickly find yourself getting so irritated and ravenous that if you don’t eat you’re likely to kill someone (not literally)? This is a huge indicator that your adrenal glands may not be working properly.

6. You’re insulin resistant

Insulin resistance can cause tiredness. | iStock.com

This is unfortunately a precursor to diabetes. When you’re insulin resistant it makes it hard to get sugar, which our body uses as fuel. Instead, the sugar gets distributed to our fat storage rather than storing it in cells and using it to produce energy. Always consult your doctor if you feel that something is off.

Tired of Feeling Tired? 8 Reasons You Have No Energy to Do Anything

If you dread the sound of your alarm clock every morning, you’re not alone. More than half of us feel the same way.

But while being BFF’s with your snooze button is one thing, being constantly tired is quite another. And it has nothing to do with being lazy.

Having a lack of energy makes it hard to get up, to do our everyday tasks, and to stay involved in activities we love and enjoy.

If you find yourself having no energy to do anything, stay tuned. We’re going to look at 8 reasons you may be feeling tired all the time.

1. Lack of Sleep

It may seem like an obvious answer, but the CDC says 1 in 3 adults don’t get enough sleep. And when a third of the population is walking around tired, that means it’s a bigger problem than you might realize.

Stress, anxiety, and the pressures of everyday life keep many people awake at night. Even if you are laying in bed, your mind could be churning with many thoughts. That makes it almost impossible to relax and get the proper 7-8 hours of sleep we need every night.

Finding ways to reduce stress and practice self-care can have a huge effect on your ability to get a full night’s rest. This helpful resource can guide you on how to take better care of yourself and your sleep habits.

2. Anemia

Oxygen is an important ingredient in helping us feel awake and energized. But when our bodies don’t get the oxygen supply we need, it can leave us feeling sluggish.

Anemia could be the culprit. It occurs when your body doesn’t produce enough red blood cells or hemoglobin. And your red blood cells and hemoglobin are what delivers oxygen to the rest of your body.

When there’s too little of these oxygen transporters around, your body is going to feel run down. You may also experience dizziness, headaches, shortness of breath, and pale skin. A simple blood test can determine if you could be suffering from anemia.

3. Sleep Apnea

Sleep apnea is a condition that involves pauses in your breathing, or shallow breathing, while you sleep. These pauses can last anywhere from a couple of seconds to a minute. And every time your breathing returns to normal, you often choke or snort.

These disruptions can make it very hard to maintain the deep sleep needed to feel rested. It may even wake you up each time your breathing returns to normal.

If your doctor suspects sleep apnea may be the cause of your exhaustion, they may recommend a sleep study. And it’s important to treat the condition if you do suffer from it. Sleep apnea is also known to lead to stroke, heart disease, and sudden death.

4. Depression

Depression can leave you feeling unmotivated, sad, and without any energy to do anything. Even if you sleep too long, you may feel the need to sleep even more.

It’s caused by abnormalities in the brain’s neurotransmitters, which are mood-regulating chemicals. When these are off balance, your energy levels can drop, along with your everyday mood.

If you’re also feeling empty, have changes in your appetite, lose interest in activities you once loved, feel worthless, and even have thoughts of death, it’s time to seek help. Your doctor can tailor a treatment that’s right for you.

And it can give you back the energy you once enjoyed.

5. Hypothyroidism

Thyroid hormones are important in the control of your metabolism. But when your thyroid isn’t producing enough of the hormone, known as hypothyroidism, you can experience constant fatigue.

Hypothyroidism is a very common condition that also leaves people feeling cold and experiencing weight gain. All these symptoms also mimic depression, which can make it harder to diagnosis. In fact, up to 60 percent of the population doesn’t know they have a thyroid condition.

Luckily, a simple blood test is all your doctor needs to determine if you need treatment.

6. Heart Disease

When your heart isn’t functioning properly, it is unable to pump needed oxygen throughout your body. This can not only leave you feeling tired, but it also makes your everyday activities such as walking and carrying groceries very difficult.

In fact, fatigue is a more common symptom of heart disease in women than in men. And it’s because of this subtle symptom that could be the reason more women die of the condition.

It’s important to see your doctor. Especially if you also have symptoms of palpitations, dizziness, shortness of breath, fainting, and chest pains. You could even be suffering from heart failure.

7. Diabetes

We’re familiar with the concept of too much sugar creating hyper children… and the sugar crash afterward. Well, the same can be true of adults.

Insulin is a hormone that helps glucose (sugar) get into your body’s cells for energy production. When there’s enough of it, your energy levels stay up. But if you have diabetes, your body doesn’t make enough insulin, or it doesn’t use it in the way it should.

Not enough insulin will make you feel tired all the time. You may also experience extreme thirst, extreme hunger, unexplained weight loss, tingling or numbness in hands or feet, and wounds that are slow to heal.

8. Chronic Fatigue Syndrome

If you feel overwhelmed with fatigue no matter how much you rest, you could be experiencing chronic fatigue syndrome.

Doctors don’t know what causes this condition, and there are no diagnostic tests to determine it. It’s only diagnosed after there is no other explanation for the patient’s exhaustion.

Other signs that may point to the condition are cognitive impairment, such as lack of concentration and memory loss. Joint and muscle pain, tender lymph nodes, sore throats, and headaches are also warning signs.

Put an End to Having No Energy to Do Anything

When you don’t have the energy to do the things you want to do, it can be frustrating. But you don’t have to continue living that way.

Get to the bottom of whatever may be causing it. Ask questions, and see your doctor. Only then will you be able to put an end to having no energy to do anything.

And when that energy does come back, it’s time to start moving again. Check out these tips for finding the best gym for you!

Ask the experts

It’s hard to motivate myself to exercise, because I always feel tired. I’ve tried eating a banana before working out, but it doesn’t help. How can I boost my energy levels before exercising?

Doctor’s response

There are many reasons for fatigue. If your energy levels don’t improve, with or without a change in your diet or exercise, then you ought to consult with your physician.

If you rule out medical conditions for your fatigue, then the first thing you ought to look at is how much sleep you get. If you wake up after three to four hours of sleep and expect to exercise hard first thing in the morning, then you may be in trouble. Make sure to get plenty of rest when you are on a structured exercise plan.

The next factor to look at is the timing of your meals and snacks in relation to working out. If it has been more than four hours since you’ve had anything to eat, then even a banana beforehand might not do it. You may need to experiment with timing of your meals and snacks by bringing them closer to workout time, perhaps 45-90 minutes beforehand. Some people try coffee (for the caffeine), fruit juice, or other sugary drinks for energy before a workout, but on an empty stomach, these can upset the gut during hard workouts and the energy effect is generally short-term. Complex carbohydrates (carbs) are usually a better choice, and protein can help, too (see below for suggestions).

Interestingly, complex carbs and protein may not only help with energy, but they may also speed up your post-workout recovery time. Research shows that eating carbs and protein after you work out, but within 30 minutes of completion of a workout, helps speed up recovery time by replenishing glycogen stores and possibly increasing protein synthesis. Glycogen is the stored glucose in your muscles and liver. Although it has not been proven, you could conceivably have more energy for the next workout if you recover faster from the previous one. There is also some evidence that eating protein and carbs before your workout helps with protein synthesis and recovery time, but less is known about this.

The guideline for carb consumption after your workout (within 30 minutes of completion) is to have 0.7-1.2 grams of carbohydrate per kilogram of body weight (0.3-0.6 grams per pound). A large banana has 30 grams of carbohydrate. The guideline for protein is one gram for every three to four grams of carbohydrate. Peanut butter has nine grams of protein per two tablespoons. Yogurt is another good source of carbs and protein, and you can also check the labels on commercially available energy bars. The guidelines for quantity before exercise are not as clear as after exercise, but carbs and protein are part of the equation, so you might want to experiment with the guidelines for after the workout that I just posted.

One other possible cause of fatigue (if it’s not medical) is overtraining. Symptoms of overtraining are loss of strength, speed, endurance, or other elements of performance, loss of appetite, inability to sleep well, chronic aches and pains or soreness, chronic colds or respiratory infections, overuse injuries like tendinitis, unusual fatigue, occasional increase in resting heart rate, irritability, or you just don’t feel like exercising anymore. If you’ve been pushing hard without any rest days, then your fatigue could be due to overtraining and you will need to take a break. Most people come back refreshed and stronger after a one to two week break if they have been overtraining.

Find the energy to exercise after work

Stay hydrated

Drinking plenty of plain, still water is the first step to improving your energy levels after work. Dehydration can contribute to low energy levels as it causes a drop in blood pressure. This means that the amount of blood being directed to the brain is reduced, thus resulting in tiredness, fatigue and low energy, as well as issues such as poor concentration.

We generally need to drink around 1.5-2 litres of water daily, but if you are planning to do any exercise then you’ll need a little more. I’d recommend keeping a big bottle with you throughout the day. This will remind you to keep drinking, plus it will allow you to track just how much you’ve consumed.

Try Balance Mineral Drink

If we experience an afternoon slump at work then we are most likely to turn to coffee and biscuits for a little ‘pick-me-up’. Caffeine can, after all, increase adrenaline levels which makes the body feel more alert.

That being said, caffeine is not the best drink of choice at this time as it can linger in the body for 4-6 hours. This means that, if you have a coffee around 4pm, it will still be in your system when you head to bed at 10pm which could disrupt sleep. On top of this, caffeine is a diuretic meaning it’ll cause more frequent trips to the loo. This may lead to dehydration – a problem that we now know contributes to low energy levels.

To up your energy levels, and thus encourage a more productive exercise session after work, a natural energy drink may prove more beneficial than coffee. Energy drinks are often seen as being sugar-loaded and caffeine-rich but, with the rise of natural options, this doesn’t necessarily have to be the case.

Balance Mineral Drink, for example, contains a combination of vitamin D, calcium, zinc, potassium and magnesium to help reduce tiredness and fatigue. The presence of magnesium is, in part, what causes the drink to have this effect. Magnesium breaks down glucose from the food we eat into energy. This means that, if magnesium levels are low or deficient, then energy levels can suffer.

So, try Balance Mineral Drink in the afternoon so that you leave work feeling energised!

My Top Tip:

Pour one sachet of Balance Mineral Drink into a glass containing 150ml of water or milk and then stir well. The drink has a natural strawberry flavour so is both refreshing and tasty!

“This is just what I needed after the gym, I find those shakes too thick but this was very refreshing.”

Read what other people are saying about Balance Mineral Drink.

Eat a well-balanced lunch

With a hectic workload of meetings and deadlines, sometimes we end up snacking to get through the day, or we miss lunch altogether. Just as breakfast can see us through the morning, though, lunch can provide enough energy to keep us going until dinner time. This means it is very important to set aside some time to eat a proper meal.

Once you’ve established a good time to take your lunch, what you eat can help raise your energy levels further. Include plenty of carbohydrates such as wholegrain bread, brown rice, potatoes and pasta in your meal as these are a good source of energy.

High fibre, starchy carbohydrates are particularly helpful in fuelling activities such as running as they are swiftly broken down into glucose, which provides energy, and then absorbed into the blood stream.

Lunch box options:

  • Avocado, lettuce and tomato sandwich – an easy meal to prepare in the work canteen or, if you are organised, the night before.
  • Mexican Beanie Rice – this one can be made the night before and eaten cold. It goes nicely with tofu or cold chicken too.
  • Bombay Potato and Leek Soup – this is quite filling and a good one for the colder days. Pair with some big chunks of wholemeal bread or a sandwich of your choice.

Snack well

If you want to improve your energy levels it is best to avoid the temptation of biscuits and chocolate. These things cause energy levels to spike and then drop rapidly, meaning it’s unlikely you’ll be ready and raring to face a bit of exercise after work.

Foods that have a low glycaemic index such as oatcakes, fruit, homemade oat bars (watch the sugar content!) and vegetables make a much better snack at this time. The sugars from each are absorbed slowly, thus avoiding the peak and then crash in energy levels.

Avoid smoking

Smoking is known to affect energy levels because it reduces the amount of oxygen in the blood. It also restricts blood vessels, meaning that any oxygen that is present is unable to circulate efficiently.

As well as this, smoking can reduce sleep quality. This is because it is a stimulant, meaning it raises blood pressure and heart rate, thereby making you feel more alert. Also, cravings make you more likely to wake up at night, thus disrupting sleep further.

Therefore, if you are a smoker (this includes e-cigarettes and vaporisers), then your energy levels are likely to improve by giving up the habit. You can find advice about this from your GP, or take a look at the NHS website.

Get more iron

Iron deficiency can contribute to low energy levels and feelings of fatigue. This problem is particularly common amongst menstruating women as the mineral is lost through blood. Other groups that may be at risk of iron deficiency include pregnant women, those with a restricted diet and those on non-steroidal anti-inflammatory drugs.

If you are worried about iron deficiency, then there are lots of foods that contain iron such as wholegrains, beans, green leafy vegetables, nuts and dried fruits. Try to incorporate more of these into your diet and see if you energy levels improve.

Get to bed earlier

Finally, if you are struggling to exercise after work then you may benefit from getting to bed a little earlier. Adults need between 7-9 hours of sleep, so it may simply be the case that you are staying up too late!

If you struggle with sleep problems, or have a query relating to the topic, I’d recommend exploring our Sleep Hub. Here you will find information about the causes of sleep issues and how you can address them. With this information, and all of the tips listed above, you’ll soon have the energy to exercise after work!

The Best Pre-Workout Foods

Ready to feel the burn? These foods will fuel you up the right way.

We all want to get the most out of a workout – to train harder, spin faster, run quicker, jump higher. And, while many of us prepare mentally for a challenging workout, we sometimes forget to fuel the engine or to do it properly.

There are certain best foods to eat before working out that will help our bodies prepare, and which can maximize your efforts in the gym. While we all have different nutritional requirements, these known foods – which are the perfect balance of fats, carbs, and protein – can fuel your body, stave off hunger, fight fatigue, and even aid recovery. So, are you ready to munch your way to success?

General Pre-Workout Foods:

1. Bananas

Known as nature’s power bar, bananas are packed with carbohydrates and potassium, which supports nerve and muscle function.

2. Oats

Because they are full of fiber, oats release carbohydrates gradually. Due to this slow release, energy levels are kept consistent throughout your workout, meaning you can train harder for longer. They also contain Vitamin B, which helps convert carbohydrates into energy. Irish oats are often considered the best, as they are the least processed type and boast a lower glycemic load than quick-cooking and instant oats. So, keep a look out the next time you go shopping.

3. Grilled Chicken, Broccoli, And Sweet Potato

If you are working on building muscle mass or plan to hit circuit training hard, then this combo is a must-try. Although it is more of a meal than a snack, there’s a reason pro-athletes chow down on this regularly – and we think it’s time you gave it a go.

4. Dried Fruit

For a quick, easy and good pre-workout food, fix yourself some dried berries, apricots, figs, and pineapple. Dried fruits are a good source of simple carbohydrates that are easily digestible – so grab a handful.

5. Whole Grain Bread

One slice of whole grain bread is an excellent source of carbs. Add some hard-boiled eggs for a protein-packed snack, or some low-fat turkey.

5. Fruit And Greek Yogurt

This is a killer combo. The fruit is full of carbohydrates while Greek yogurt packs a protein-filled punch. Compared to regular yogurt, Greek yogurt has almost double the protein, fewer carbs, and half the sodium. Why do they go together? The carbs in the fruit break down quickly and are used as fuel during your workout, while the protein is stored a little longer and is used to prevent muscle damage, so it really is a perfect pairing.

6. Trail Mix

Nuts do have a high-fat content, but they provide the protein and calories required if you are trying to gain muscle mass. For those whose goal is weight loss, steer clear. If you want to buy pre-prepared trail mix from supermarkets, skip the ones containing chocolate or yogurt -coated nuts.

Top Tip:

Make sure you eat your meal and snack 30-90 minutes before you work out, so you don’t feel bloated. If eating a larger meal, wait the full 90 minutes, but if you’re sticking with a snack, 30 minutes should be fine.

Bonus: feel free to save and share this infographic.

Pre-Workout Meals For Specific Goals

1. For Bodybuilding

As a bodybuilder, you’re trying to stay lean and build plenty of muscle. Consuming a small meal about an hour before your workout–not a heavy one that will sit lean in your stomach–will help you see the muscle growth you’re looking for. Your small meal should be made up of equal parts lean protein and carbs. Some great ideas include:

  • Egg whites
  • Whey protein isolate
  • Fruit, including oranges, strawberries, or apples
  • Brown rice or long-grain white rice
  • Oatmeal
  • Wheat pasta
  • Chicken or turkey

Note that timing and portion control are critical in this pre-workout meal. You want to eat enough to give you energy and fuel your muscles throughout your workout, but you also want to be sure that you’re eating early enough and light enough that your food won’t sit heavy in your stomach, slowing you down throughout your workout. Combining some of the sources of lean protein mentioned above with the quicker-digesting carbohydrates about an hour before your workout will ensure that you get the nutrition punch you need to keep building muscle.

2. For Weight Loss

Exercising for weight loss means maintaining a tricky balance. You want to eat enough to keep fueling your body and give you plenty of energy to complete those demanding workouts, but you don’t want to pack on calories that could prevent you from losing the weight you want to lose. Eating lightly around half an hour before your workout will allow you to head in with maximum energy–and combining a complex carbohydrate with a lean protein is the best way to fuel your body.

Some ideas:

  • A banana with nut butter, especially almond butter
  • Multigrain crackers with hummus
  • An apple with peanut butter or a small handful of nuts
  • 1/2 cup pasta or rice, preferably whole grain
  • Any whole piece of fruit
  • 1/2 cup oatmeal with raisins or berries

Keep in mind that your goal is to fuel your body through your workout. Fasting cardio won’t have nearly the same results as a properly fueled workout that will drive your success up.

3. For Energy

Going into a workout, you want to be sure that your energy levels are high. After all, you’re going to push your body hard! If you want to avoid that wall that makes you feel as though you’re not going to be able to accomplish your goals, make sure you’re providing your body with complex carbohydrates that will help fuel your workout.

These great ideas of the best pre-workout foods will give you plenty of energy for your training session:

  • Fruit smoothies
  • Yogurt parfaits with granola and fruit
  • Bananas
  • Oats
  • Whole grain bread with a couple of slices of lean meat
  • Chicken with rice and vegetables
  • Apples with peanut butter and raisins
  • Greek yogurt

4. For Women’s Health

Women have unique health concerns. They typically don’t burn as many calories per day as men, nor do they have the same workout goals. As a woman, you want to make sure that you’re keeping your calories low while still fueling your workout. You need that same great balance of carbs and protein, but, depending on your workout, you also need to keep the calories low.

Some great pre-workout treats include:

  • Fruit smoothies, especially those made with almond milk or another low-calorie option
  • Greek yogurt
  • Whole fruit
  • Lean meat on top of whole grain bread
  • 1/2 cup oatmeal sweetened with honey or agave
  • 1/2 sweet potato

Finding the right pre-workout combination can be challenging. Once you do, however, you’ll discover that you have more energy and can meet your goals faster.

And here’s a handy Before & After workout meals guide that will help you stay on top of your game!

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I Have No Motivation To Do Anything: Am I Depressed?

Frequently Asked Questions (FAQs)

How do you fix a lack of motivation?

To fix a lack of motivation, first, you need to determine what it is what’s causing you to be stagnant. Maybe, you’re depressed and are feeling numb. Emotional numbness and lack of emotion are commonly experienced in those with depressive disorders and other conditions. If this is the case for you, it is okay, and it isn’t your fault; many people have experienced emotional numbness or other symptoms and have done out on the other side. It could also be something as simple as that you’re not enjoying your job or need to change directions in your career. If you feel numb or unmotivated, there has to be a reason, so to fix it, you need to figure out why you don’t want to do anything. One way you can work on feeling motivated is by writing down what drives you. Think about what excites you, and then, you can talk about that with your friends and loved ones, and also, with a therapist who will support you in becoming more motivated.

How can I restore my motivation?

Your motivation isn’t gone forever. To restore it, you need to get refreshed and think about what you’re passionate about so that you can work towards the goal of being motivated. If emotional numbness or clinical depression is the cause, seeking mental health treatment is an important part of getting to the root of the problem. Experiencing emotional pain or not feeling anything at all are both very difficult issues to cope with, but you don’t have to do it alone. If you feel numb, emotionally, and physically drained, or if you can’t seem to restore your motivation and don’t know why you can talk to a therapist who will help you get to the bottom of it.

How do I increase my motivation?

Part of the motivation is about having goals, so you can write down what your goals are and how you plan to get to them. If you don’t have a plan, it can be difficult or daunting, so you can increase your motivation by having a concrete plan to achieve your goals.

What are the symptoms of poor motivation?

Some of the symptoms of poor motivation are a lacking sense of interest in things, experiencing Depression, emotional numbness, feeling stagnant, or like you’re stuck in one place, when you don’t feel like you need to do anything, and giving up on things that you intend to complete.

What is the meaning of a lack of motivation?

Lack of motivation means the absence of a drive to achieve goals. It’s a lack of action. When you lack motivation, you don’t want to act. You might not understand what’s going on in your mind, but if you explore it, you can realize why you feel unmotivated. It’s important to investigate why you feel a lack of motivation so that you can change your behavior and start to accomplish goals.

How do you motivate an unmotivated person?

You can only do so much. If you find that you’re dealing with a friend or loved one who is not motivated, try to remind them of their positive qualities. Talk to them about what they love so that they can remember their skills. They might not be aware that they’re stagnant, but pointing out the things they excel at can make them feel more confident. Sometimes, if mental health issues cause a lack of motivation, a person needs someone who will listen. Maybe, they’ll open up to you about emotional numbness or anxiety. In that case, it might be the most helpful to be there for them and support them in getting help.

How can I get more energy and motivation?

One way to get more energy and start feeling motivated is to take a moment to yourself and breathe. Think about what you want in life. If you can identify one thing that you want, then you will start to see hope. Having an objective in mind will help you begin to feel a burst of energy and want to achieve your goal. Some people find it helpful to give themselves a pep talk, whether it’s internally or verbally, in front of the mirror. It’s important to treat emotional numbness and other mental health symptoms if you want to be more motivated as these are common causes of lack of energy or drive to do things. Your emotional and physical well-being is important, and therapy can help. There is treatment out there for emotional numbness and any other concern you might be experiencing.

How do I stop being so lazy?

First of all, stop labeling yourself as lazy. That’s a negative term, and it’s going to make you feel more stagnant and like you can’t accomplish anything. It could be that you’re down or depressed. It could be that you’re overwhelmed or are experiencing an overall sense of emotional numbness that makes it hard to want to do anything. Sometimes, people call other people lazy when they’re anxious and feel too frozen to pursue their goals, but what that person needs isn’t a judgement; it’s emotional support. It can be as simple as doing the dishes, but if you’re feeling depressed, everything seems impossible. If you don’t want to be “lazy,” it’s time to take a proactive role in your mental health and start working to understand what’s stopping you so that you can push forward and start feeling motivated. One of the ways you can do that is to talk to a mental health professional. A therapist can support you in understanding why you’re stuck and getting you out of that funk.

Conclusion

When the voice in your head tells you that you can’t achieve your goals, and when you feel completely lost with a lack of motivation, it may be the sign of a mental disorder, a common mental snag, or another life situation.

Everyone has their reason as to why it’s so hard to stay motivated. For some, it’s because of abuse and mental health issues. If their childhood was filled with abuse and mental health problems, it could lower their motivation. Same if their adulthood has had abuse and mental health concerns. When you have toxic family members or even well-intentioned family members who enable your problems, it’s time to change that.

It’s time also to realize that not everyone who can’t stay motivated is not lazy. Someone can be ambitious, but also can’t stay motivated.

Your motivation problem, if it’s something you’re comfortable talking about, be it to a family member or a professional, can be fixed. It doesn’t matter if your lack of motivation is caused by depression, depression, and lack of sleep, or you don’t have any motivation for seemingly no reason. A professional can help.

By finding the strong reason you feel this way, you can improve your motivation the entire time. When you feel comfortable talking about your problems, you can see a result. If you can’t find a reason to talk about your problems or mental health and you don’t see the point, wait a little bit. Sometimes, when you don’t see the point today, you may tomorrow.

We hope this article helped you figure out why you have lost motivation, or why you can’t find a reason to continue. Even people who always raise the stakes can still have problems. Some of the biggest names out there have gone through periods where they can’t find the motivation or can’t find a reason to continue.

But they did. They continued to persevere days at a time. Days at a time turned to months at a time, then months at a time years. You can do it.

By the way, if you love this article, spread it around. Follow our affiliate links or click on the affiliate links. Share the love.

Why don’t I have the energy to do anything?

You are constantly tired and lack the energy to go about your daily business? You undertake your activities without enthusiasm and wake up thinking, “why do I have no energy to do anything, even at the beginning of the day?” This is a fairly complex question, since there are many potential causes of fatigue.

What are the reasons why I have no energy to do anything?

Fatigue can be a symptom of several diseases, but it can also be a side effect of your lifestyle. So before you rush off to the doctor’s office, take some time to consider the following factors.

Lifestyle

  • Stress

Stress alone could explain your constant fatigue. When you’re stressed, your heart beats faster and you breathe faster. When stressful situations persist, your body lacks an outlet for the stress hormones that are activated; depression and fatigue can result. A solution to this kind of exhaustion is to get regular exercise, take time to relax, and eat healthy foods.

  • Breathing

Because the body needs oxygen to function, improper breathing can also be responsible for your lack of energy. Sitting to meditate, doing yoga, or simply stopping and taking time to breathe deeply on a regular basis could help you improve your condition.

  • Power

Your lack of energy could be caused by your diet. Skipping meals, eating at irregular hours and eating high-sugar or high-fat snacks can deplete your body’s reserves. Be sure to make healthy choices when it comes time to eat. Between meals, choose snacks such as veggies, cheese and nuts rather than sugary treats.

  • Inactivity

A sedentary lifestyle could explain why you have no energy to do anything. It’s paradoxical, but lack of exercise actually causes fatigue, so get moving. You don’t need to wear yourself out; you can start by taking a walk every day.

A symptom of disease

If lifestyle doesn’t seem to account for your lack of energy, then you should see a healthcare professional in case your fatigue is being caused by a medical condition. Some diseases are characterized by extreme exhaustion. That is the case with the following diseases:

  • Anemia
  • Mononucleosis
  • Hypothyroidism
  • Depression
  • Type 2 diabetes
  • Fibromyalgia
  • Chronic fatigue syndrome
  • Heart conditions

Do you sleep soundly?

Of course, taking a look at your sleep habits is a good idea if you’re always feeling tired. Before concluding that you might be sick with a serious illness, analyze your sleep patterns. If your sleep is constantly disrupted with breathing problems, you could have sleep apnea. Insomnia can also cause accumulated fatigue. In either case, a doctor can give you advice or prescribe testing and treatments to solve the problem.

Tired all the time? It could be because of infections and inflammatory diseases

Feeling tired once in a way is fine. But if you are living with that feeling always, then it’s time to shake yourself up and ask what’s wrong. You are probably fatigued and that’s more than tiredness. Sometimes, even unknown to you, it could be affecting your performance at work, your family life and social relationships. Fatigue can be a potential hazard for those working in certain industries.
Tiredness is a common condition, felt by everyone at some point of time, but is usually resolved with a good night’s sleep. However, despite getting adequate sleep, good nutrition and exercising regularly, if you still find it hard to perform everyday activities, concentrate or be motivated at your normal levels, you may be experiencing fatigue that needs further investigation.
TATT SYNDROME
“Fatigue is often described as lack of energy and motivation, both physically and mentally. Fatigue kicks in when tiredness is not relieved by enough sleep or rest,” said Dr Jyothsna Krishnappa, senior consultant-internal medicine at Bengaluru’s Apollo Hospital. “There’s something called Tired All the Time syndrome. If a person is feeling tired for more than two weeks, even after consuming a good amount of nutritious food, getting enough sleep and not overworked, he/ she may be suffering from TATT syndrome.”
Tiredness is temporary but fatigue can last for six months or longer, she added.
Also, it can affect anyone, said Dr Manjeeta Nath Das, consultant-internal medicine at Columbia Asia Hospital, Gurgaon.
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WHY THE LOW ENERGY
Krishnappa said that there are numerous potential causes of fatigue. They range from those that cause poor blood supply to the body’s tissues to illnesses that affect metabolism, from infections and inflammatory diseases to those that cause sleep disturbances.
There are also other factors that induce fatigue such as:
– Not sleeping enough
– Depression
– Lack of good nutritious food
– Diabetes (if sugars are high, they remain in the bloodstream instead of being used for energy, which makes one feel fatigued. Low blood sugar or glucose means the person may not have enough fuel for energy, which can cause fatigue)
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– Anaemia (iron deficiency anaemia is a common cause of fatigue in women) In addition, according to Das, there could be medical causes due to an underlying illness, such as thyroid disorder or heart disease, too. Lifestylerelated causes involve ill-effects of alcohol or drugs or lack of regular exercise. Workplace stress can also lead to feelings of fatigue along with emotional causes arising out of mental health problems, such as depression.
Ushakiran Sisodia, head dietitian at Nanavati Super Speciality Hospital, Mumbai, said: “Working late at night and getting up late make you feel tired. If you are undernourished, you get tired easily due to lack of having breakfast or being deficient in one or the other nutrient. Having low levels of haemoglobin and vitamin D3 also have a negative impact on your health. Stress and thinking too much also add to the major causes.”
WATCH OUT FOR THESE
Fatigue can be physical or mental. Firstly, you look stressed out; in addition to low energy, you may have muscle pain, headache, dizziness, and recurrent cold and cough, at times. Irritable behaviour and mood swings are also present. Secondly, you are unable to do everyday chores, Sisodia said.
ThinkStock Photos
GO FOR A DIAGNOSIS
Fatigue has to be diagnosed as soon as possible because it could be a sign of major health problems such as hypothyroidism and heart disease.
If a person is feeling fatigued by doing simple activities like climbing stairs, cycling or cleaning, it could signal a heart problem. “When the heart is less able to pump blood to all of the body’s tissues, it conserves resources by diverting blood from the limbs and instead sends it to the vital organs. This can cause fatigue. So, beware and consult a doctor as early as possible,” advised Krishnappa.
Das said: “If one suffers from a constant lack of energy, it is time to check with a physician. If fatigue poses a series of negative effects on your quality of life, such as inability to perform daily tasks, lack of motivation or hallucinations, then consider speaking with a health professional. Your doctor might suggest certain medical tests if he/she feels the cause of fatigue may be an undiagnosed illness.”
“Untreated fatigue could have serious mental health effects. It may become difficult for you to concentrate and take decisions. You’ll start to feel depressed, and may fall asleep during the day at work. Chronic fatigue can affect your overall health and make you prone to serious medical conditions such as obesity, heart disease, high blood pressure and diabetes,” she added.
MANAGING FATIGUE
Doctors say that fatigue often is not a medical issue and can be easily reversed by change of lifestyle. By making slight modifications, you can save energy and feel less tired.
“Eliminate unnecessary tasks from your daily routine, use professional services for heavy cleaning, laundry, or physical tasks. Organise your work in such a manner that it does not cause you stress, store frequently used items within easy reach, work at a steady and moderate pace with frequent and short breaks rather than one long break, have a minimum of 7-8 hours of sleep, take care of your body, indulge in daily exercise, use good lifting methods: back straight, bend at the hips and knees rather than the waist, avoid straining, reaching and twisting, work at proper height to eliminate bending or stooping, use a cart, wagon or basket to gather and carry items, slide or push objects rather than carrying them,” Das said.

GET YOUR ENERGY BACK
“Fatigue can be prevented by having a good breakfast and eating on time,” said Sisodia. The good old “early to bed, early to rise…” applies well to tackle fatigue, she said.
Eating on time is important as it gives energy to your body; eat more of fruits and dry nuts in between meals; have drinks such as buttermilk, lime juices, fresh fruit juices and lots of water; have a balanced diet and always consult a clinical nutritionist if you feel unusually tired; include more moisture-containing fruits in your diet; avoid spicy and fast foods; avoid sweets, refined and deep fried foods.
Try to have natural, whole foods; unprocessed foods and greens are a must. Keep yourself hydrated throughout the day is the key; Tofu, oats, banana and complex carbs can give you instant energy.
Being mindful of what’s on your plate can be a healthy and effective way to keep your energy up. With regular exercise and good nutrition, you can maintain healthy levels of energy, said Krishnappa.
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Das said: “Diet can significantly affect how tired or energetic we feel. Try to eat small and frequent meals throughout the day. Eat snacks that are low in sugar and avoid junk food. Opt for a well-balanced diet comprising plenty of fresh fruits and vegetables. Always drink alcoholic and caffeinated beverages in moderation, or not at all. Avoid caffeine in the afternoon and evening.”
Dehydration is a common cause of fatigue during hot weather. Hot weather may also cause you to experience restless nights, which can result in extreme fatigue during the following day. To prevent fatigue caused by dehydration during hot weather, drink plenty of fluids regularly throughout the day.
IF YOU WORK IN SHIFTS…
Shift work can wreak havoc on your body’s 24-hour internal clock (circadian rhythm) and can cause fatigue. When you work nights, your body doesn’t know when to be awake and when to sleep, which causes fatigue. Daylight is often a cue to be awake. If you must sleep during the day, try to make your sleeping area as dark, cool, and quiet as possible. If you’re a latenight worker, keep your workplace brightly lit. Try to work night shifts all in a row and avoid frequently-rotating shifts. Stay away from caffeine, and stick to a regular sleep-wake schedule as much as possible, said Krishnappa.

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