8 REASONS WHY YOU DON'T HAVE ENERGY

​The lifestyles of many people are getting busier and busier. So many of us have serval tasks to perform a day that we find it hard even to eat let alone take a second for ourselves. Having a lot on your plate can be daunting and draining, so we must have enough energy to get through everything. You may be suffering from a lack of it and asking yourself why you are always tired? The worse part if waking up tired before the day even begins knowing that we have a long day ahead. This thing we call "ENERGY' is significant to our well being, and we need it whether we like it or not. Since this is so substantial, let us take a look into what it is? 

​Energy is the strength and vitality required for sustained physical or mental activity. Everything you can think of involves energy from going up the stairs to something simple, like thinking and digesting food. We must supply our bodies with proper care so that we get as much energy as possible to perform our daily duties.

If you are reading this, then there's a chance that you or someone you know is suffering from low or no energy and needs some answers on how to fix it. You should be aware that if what I am about to recommend does not help that you should consult your primary physician as soon as possible because there may be more of a significant reason for your consistent fatigue.

• YOU'RE EATING TOO MUCH SUGAR

If you're no stranger to starchy refined carbohydrates like candy, white bread, rice, chips, and soda, then it may be time for a switch. These items are a significant source of sugar and are known to make people crash and feel like they can't get through the day. I like to consider this type of foods empty calories. Remember, food provides calories, which is energy that we should receive once we consume them, not the other way around. The process that takes place when you have food like this is after these simple sugars enter your body, and quickly, they lead to a dip in blood sugar levels that leaves you feeling fatigued. Now I'm not saying carbs are bad but instead aim for the complex and brown carbs such as whole-wheat bread, oatmeal, barley, and Quinoa.

• YOU AREN'T EXERCISING ENOUGH

Believe it or not, exerting energy through physical fitness can increase your energy. Engaging in a weekly routine and cardio and strength training can not only keep you from feeling lethargic but improve your quality of sleep and your mood. Even if you participated in yoga and or pilates, basically anything that allows you to focus on how you feel and relieves any stress that might have been built up over time. People who workout report being in a very uplifting and positive mood afterward. The endorphins that are release puts you in good spirits and helps clear your mind when everything becomes overwhelming.

• YOU'RE SKIPPING BREAKFAST

You've probably heard the saying that "breakfast is the most important meal of the day" whether you believe this to be true or not, it may just be what you need to get an excellent start to your day. Think about it for a second, when you go to bed your going without food for several hours. When you wake, its time to be active and go about your day, but your body needs energy for that to happen. Skipping breakfast leaves you with no energy entering your body to get you through your morning or until the next meal. If you haven't already, try having a small breakfast, nothing too heavy, or you'll feel bloated and possible sleepy from all the food. The goal should be to consume just enough food to give you fuel for what's ahead.

• YOU'RE DRINKING TOO MUCH COFFEE

Are you one of those people who run to the stove soon as you get out of bed to make their coffee because you know you can't start your day without it? Well, I have news for you, my friends, waking up in the morning should be a natural bodily function, there's shouldn't be any substance that makes you feel awake because you've just given your body hopefully 7-8 hours of sleep. If you drink soda im talking to you as well, see the thing with drinks like the this is that they are filled with caffeine. Caffeine is a stimulant that supplies you with a quick jolt of energy but unfortunately leaves you crashing later and coming back for more, never really giving the full source of energy you need. This situation frequently occurs when an individual ingests too much coffee, never really allowing your body to take over as the real reason why you can function. Also, continuing this behavior into the afternoon may affect your sleep and make it difficult to hit the haystack earlier. Now I'm not saying you should never drink coffee, but you should try waking without it sometimes to get your body off of the stimulant caffeine so you can avoid the consistent crash and need for it.

• YOU'RE DEHYDRATED

How much water do you drink a day? As you may know, water is essential for our health and well being. The human body is made up of 60% in adults, and infants hold the most at 78%. That number drops after one year of age to about 65%. According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart hold 73% of water, and the lunges are around 83% of water. The skin contains 64%, and the muscles and kidneys at 79%. Our bones contain less water than the rest of our body at 31 %. I think you would agree that that's a lot of water required by our body. When you are dehydrated, even mildly, it can affect your energy levels, mood, and concentration because our body runs off of so much of it. Think it this process like fueling your car with less gas, less the gas the less efficient it is. The more gas you supply it with being at it's maxed to what it can hold than you now have a fully functioning and possible well-operating car. Generally, an adult male requires around 3 liters (3.2 quarts) per day, and an adult female needs about 2.2 liters (2.3 quarts) per day. Remember, water doesn't just come from drinking liquids, but it's also in some of the food we eat.

• YOU'RE SITTING TOO MUCH

Sitting for an extended period isn't good for your health. One hour of sitting affects your heart, and what's worse is that you aren't getting proper blood circulation through your body, which will increase the oxygen in your blood and sends more oxygen to your brain, creating alertness. Standing up is an excellent energy zapper for your body to stay up. Sometimes just standing up stretching and moving your legs does the trick to get out of that sleepful feeling. Do you ever realize that when you sit, lay down, and or stop moving that you start to get sleepy? That's a signal to your body that it's time to shut down, especially after you've been very active. For anyone who works at a desk for serval hours, try walking around your work area every 30 mins or so if possible and aim for one glass of water per hour. Drinking water that often will not only keep you hydrated but also have you going to the restroom frequently, giving you a reason to get up and walk around. ​

• YOU'RE EATING HABITS IS POOR

Earlier, we discuss what happens when having refined carbohydrates and how simple sugars can play a role in lower energy from dips in blood sugar levels. This event doesn't just come from having too much sugar at the moment but also what you put in your body daily, weekly, monthly, and just over time. What kind of food do you have for breakfast, lunch, and dinner? Previously, we discuss how skipping breakfast can leave you with no energy, but you can still put yourself in a situation from lower to no energy by having the wrong foods for breakfast. The food you eat throughout the day is what keeps you going, and it's best to ensure that you are having food contained with protein, like chicken, eggs, and greek yogurt. You'll also want fruits like apples, oranges, and strawberries. Vegetables like broccoli, asparagus, and carrots. Lastly, you'll want to ensure your healthy unsaturated fats such as avocados, nuts, and cheese like Mozzarella Cheese. ​

​In conclusion, energy is a part of our daily living and is an essential factor in our health and well being. We receive power from foods that allow us to be active. We need proper rest to heal and recharge as well as fuel to continue not just to live life but for growth and healthier and stronger versions of ourselves as we age. I hope that after reading this article, you implement strategies and ways of increasing your energy levels for a better and more enjoyable lifestyle.

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Talk Soon,
​
Chris Gilbert
​
​NASM CERTIFIED PERSONAL TRAINER
NASM FITNESS NUTRITION SPECIALIST
NASM FAT LOSS SPECIALIST