How to boost your constant low energy

WE’VE all experienced bouts of fatigue that we can’t seem to get rid of — listlessness, inability to get up and do the things that we love because we simply can’t find the energy to approach our work with the vitality we once had. And while it may be a one-off thing for some people, others struggle constantly with low energy.

But nutritionist and dietician Jenelle Solomon says you don’t have to suffer through this; in fact, she prescribes lifestyle changes and a change in the foods we consume as the most effective elements of a change in energy levels.

“One of the most important sources of energy in the body comes from the food that we eat. Sometimes the food we eat can also cause us to experience lethargy because of the free radicals they release in our system. Nevertheless, it is important to understand the reason for the way you are feeling so that you can know what plan of action to take,” Solomon said.

She explained that as part of this investigation you should ask yourself certain questions. For example, do you have any existing medical complaints such as diabetes or hypertension, or are you taking medications that could cause you to feel drained?

Regardless of what may be sapping your energy, Solomon said there are a number of standard changes that could see your energy tanks remaining full for much longer periods.

Drink plenty of water

Dehydration can cause you to feel very tired. In this state you feel not only physically incapable, but your mind is also affected. You are unable to concentrate or remain focused. Solomon said that the colour of your urine can indicate that your body needs water. A pale yellow close to white is okay, but anything darker means that your body is not getting enough water. When your body is hydrated you get the opposite of this, so you should aim to drink a few bottles every day.

Eat more fish

Fish is great for your muscles because it is rich in omega-3 fatty acids and protein which can help you maintain those high energy levels. Also, studies have shown that omega-3 brings increased alertness.

Stop skipping meals

Instead of skipping a meal entirely, you should eat smaller portions throughout the day. When you starve your body of food you also rob your body of its source of energy. If you don’t want to gain weight, which contributes to constant low energy, then watch your portions and the types of food that you eat as well, because certain foods are energy zappers. For example, coffee, pastry and fatty foods should be ingested as little as possible or not at all.

Have a power snack

We all sometimes experience a little hunger between meals, and we can fill this gap with healthy snack choices. So you can have a vegetable or fruit smoothie which is rich in energy-boosting vitamins and minerals, or you can take whole grain snacks — a mixture of oats or granola with dry foods or grains and seeds, for example chia, which also hydrates the body thereby boosting your energy levels. They are also rich in protein, fats and fibre to give your body an energy boost.

Fitness trainer at Express Fitness Liguanea, Gisel Harrow, stressed the importance of exercise to ensure a high, steady flow of energy. Her recommendations:

•Try to incorporate exercise into your everyday life. It doesn’t have to be a case where you have to go into a gym. Instead, go for brisk walks or a light jog, and when you can, hit the gym for a quick workout. This can help to release endorphins and boost energy levels. Also, when you exercise you should drink more than your normal daily intake of water.

•Check to make sure your thyroid is not out of whack. For women in particular, your thyroid can contribute to low energy and other issues. Women can develop dysfunctional thyroids after giving birth or just before menopause, but this can be fixed with medication, which can bring your body up to speed. Anaemia can also cause low energy, but this too can be addressed with medication.

•Avoid processed sugars. Your body metabolises processed sugars differently than natural sugars found in plants. The way refined sugar is metabolised causes a quick release of glucose into your bloodstream. This creates a lot of stress on your body, and with the spike in blood sugar, the body has to use up its energy to control the sugar levels.