Some include:. Feeling physical pain. Persistent fatigue. Frequently getting sick. Emotional exhaustion. Poor quality of sleep even after trying to improve it.

Tran says. If adjustments are required, your care team can help customize a diet and exercise plan that suits your lifestyle, which Dr. Low energy levels can throw a wrench in your best-laid plans for an active, focused, productive, and rewarding day. By keeping the most common causes of low energy top of mind, you can choose the best energy boosters to help you recharge and feel ready to tackle the day ahead.

This content is for informational and educational purposes only and does not constitute individualized advice.

It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition.

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In this article Arrow What Gives You Energy? Arrow Why Are Your Energy Levels So Low? Arrow 7 Ways to Boost Your Energy Arrow Signs You Should Prioritize Rest Rather Than Pushing Through Arrow The Takeaway Arrow.

Inadequate Sleep. Anxiety, Depression, or Isolation. Energy or Nutrient Imbalance. Physical Inactivity. Social Commitments and Obligations. Alcohol Use. Certain Chronic Conditions.

Prioritize Sleep. Connect with Others. Consume a Balanced Diet. Move Your Body. Not only can stress take a serious toll on your physical and mental health, but it has also been closely linked to tiredness and fatigue 5 , 6.

Consider what is frequently causing you to feel stressed or drained and ask yourself whether you can remove it from your life. Potential causes of stress include 7 :. In many cases, it may not be possible to completely remove sources of stress from your life.

However, if you are able to reduce your stress levels , it could help bump up your energy. Strategies to increase your energy levels in the moment include taking some time for yourself to relax, reading, or going for a walk.

You could also try mindfulness or meditation techniques , which may reduce anxiety 8 , 9 , Read this article for more information on finding mental health care. High levels of stress can make you feel tired and drained.

Finding ways to minimize lifestyle-related stress can help keep up your energy levels. Regular exercise is important for reducing your risk of chronic diseases, including heart disease, type 2 diabetes, and obesity According to one small study, university students who participated in a low intensity running program 3 times per week for 6 weeks experienced significant improvements in fatigue and sleep quality, compared with a control group Another study in employees with high levels of work-related fatigue showed that participating in a 6-week exercise program improved the following factors 15 :.

To incorporate exercise into your day, try getting away from your desk and going for a walk on your lunch break, taking the stairs instead of the elevator, or walking to work or school instead of driving. If you live a sedentary lifestyle and feel low on energy, participating in regular exercises, like walking, running, or cycling, can boost your energy levels.

Smoking can negatively affect multiple health aspects and may increase the risk of numerous chronic conditions Over time, this can reduce the amount of oxygen transported throughout your body, making you feel tired If you regularly smoke, quitting may be associated with many health benefits, including increased energy levels Some people find it helpful to switch cigarettes for a nicotine replacement, like gum, patches, or lozenges They can point you in the direction of the support services that will suit you best.

Smoking can reduce the efficiency of your lungs and make you feel tired. Quitting smoking is great for both your energy levels and your overall health. Drinking alcohol can have a sedative effect and may make you feel drowsy and relaxed However, regularly drinking alcohol before bed can reduce the quality of your sleep 20 , Alcohol can also act as a diuretic, meaning that it increases the production of urine.

Therefore, if you have a few drinks right before bed, it could interrupt your sleep by causing you to wake up in the middle of the night The Centers for Disease Control and Prevention CDC defines moderation as one drink per day for women and two per day for men If you have a hard time limiting your intake of alcohol or would like additional support, consider reaching out to a healthcare professional for more guidance.

This article also provides detailed tips and resources. Alcohol can make you feel drowsy, but it can also interfere with the quality of your sleep. If you drink regularly, limiting the amount of alcohol you consume could help increase your energy levels.

Following a well-rounded diet can not only reduce your risk of several chronic conditions but also significantly affect your energy levels 24 , Choosing whole, nutritious foods can provide your body with the vitamins and minerals it needs to function at its best.

On the other hand, eating lots of processed foods that are high in sugar and fat can negatively affect both your energy levels and your overall health 26 , Additionally, some studies show that skipping meals may be linked to fatigue, anxiety, and poor attention 28 , 29 , This is because severe dietary restrictions can result in a lack of both calories and essential nutrients, such as iron, which could take a toll on your energy levels 31 , Following a healthy diet can benefit both your health and your energy levels.

When you feel tired, it can be easy to reach for a sweet, sugar-filled snack. However, although sugar can give you a short-term energy boost, it also wears off very quickly and can leave you feeling more tired than before. Advice to improve your movement, fitness, and overall health from the world 1 in orthopedics.

Imagine trying to drive your car around with an empty tank. That is how your body functions when it has no energy. Eventually, you will not be able to continue.

Eating foods you think of as being unhealthy can often lead to feelings of guilt. That means having a little chocolate or a couple of cookies, even daily, is okay. If your goal is to eat to maintain your energy throughout the day, Raphael offers a couple of guidelines to follow to keep your engine humming.

It also helps you choose healthier foods throughout the day. Eggs are a great option, made even better in an omelet with vegetables, which adds fiber to keep you fuller longer. Even dinner leftovers like grilled chicken made into a sandwich or vegetables with brown rice can be a healthy first meal.

Eating regular meals and snacks helps keep your energy at an even level, without highs and lows. Make them well balanced, and include complex carbs, proteins, and fats.

For a snack, the Instagram-famous avocado toast is actually an ideal option, if you use a slice of whole wheat bread and half an avocado. You can also add an egg to make it a meal.

Prioritize whole plant-based foods, including nuts, seeds, fruits, vegetables, and whole grains. These all provide the essential building blocks necessary for energy production, help lower chronic inflammation levels, and stoke the body with energy-supporting polyphenols, Dr.

Saunders and Dr. Li agree. Excess amounts of added sugar, alcohol, caffeine, and starches are common energy offenders, Bannan says.

Exercise does require energy, and it can feel draining at first, Bannan says. Cycling, walking, yoga, hiking, or whatever movement you prefer all count. The best workouts are the ones you actually enjoy doing. Li swears by going for a minute walk every day to stimulate blood flow and hormones that invigorate muscles and activate his brain in ways that provide more energy.

Meanwhile, Dr. Tran is a big fan of resistance training. Dehydration is one of the more subtle causes of fatigue, Dr. Li says. Stress is a major source of fatigue for modern-day adults, Dr.

Tran continues. This often is related to feeling overloaded by professional, family, or social obligations. It's often challenging to tell if adding one or more of the energy boosters above will move the needle, Dr.

Saunders admits. Our natural inclination tends to lean towards the belief that more is better—rather than taking time to rest say, with a power nap or short meditation session. Some include:. Feeling physical pain. Persistent fatigue. Frequently getting sick. Emotional exhaustion. Poor quality of sleep even after trying to improve it.

Tran says. If adjustments are required, your care team can help customize a diet and exercise plan that suits your lifestyle, which Dr. Low energy levels can throw a wrench in your best-laid plans for an active, focused, productive, and rewarding day. By keeping the most common causes of low energy top of mind, you can choose the best energy boosters to help you recharge and feel ready to tackle the day ahead.

This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition.

If you are having a medical emergency, call your physician or immediately. Subscribe for a weekly dose of fitness, plus the latest promos, launches, and events. For more about how we use your information, see our Privacy Policy. Peloton The Output Logo.

Eat breakfast — food boosts your metabolism and gives the body energy to burn. The brain relies on glucose for fuel, so choose carbohydrate-rich breakfast foods such as cereals or wholegrain bread.

Try to eat regularly to maintain your energy levels throughout the day. Eat a healthy diet — increase the amount of fruit, vegetables, wholegrain foods, low fat dairy products and lean meats in your diet.

Reduce the amount of high fat, high sugar and high salt foods. Instead of eating three big meals per day, try eating six mini-meals to spread your kilojoule intake more evenly.

This will result in more constant blood sugar and insulin levels. Eat iron rich foods — women, in particular, are prone to iron-deficiency anaemia , which can lead to feeling fatigued. Make sure your diet includes iron-rich foods such as lean red meat. Sleep suggestions for fighting fatigue A common cause of fatigue is not enough sleep, or poor quality sleep.

Limit caffeine — too much caffeine, particularly in the evening, can cause insomnia. Limit caffeinated drinks to five or less per day, and avoid these types of drinks after dinner. Learn how to relax — a common cause of insomnia is fretting about problems while lying in bed.

Experiment with different relaxation techniques until you find one or two that work for you — for example, you could think of a restful scene, focus on your breathing, or silently repeat a calming mantra or phrase.

There are many reasons why smokers typically have lower energy levels than non-smokers — for example, for the body to make energy it needs to combine glucose with oxygen, but the carbon monoxide in cigarette smoke reduces the amount of oxygen available in the blood.

Increase physical activity — physical activity boosts energy levels, while a sedentary lifestyle is a known cause of fatigue. Physical activity has many good effects on the body and mind. A good bout of exercise also helps you sleep better at night. Move more, sit less — reduce sedentary behaviours such as watching television and using computers, and break up long bouts of sitting.

Seek treatment for substance abuse — excessive alcohol consumption or recreational drug use contribute to fatigue, and are unhealthy and potentially dangerous.

Workplace issues — demanding jobs, conflicts at work and burnout are common causes of fatigue. Take steps to address your work problems. A good place to start is to talk with your human resources officer.

Psychological issues and fatigue Studies suggest that between 50 and 80 per cent of fatigue cases are mainly due to psychological factors.

Reduce stress — Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be working out at the gym, or a gentler option such as meditation, yoga, listening to music, reading or spending time with friends.

Whatever relaxes you will improve your energy. Assess your lifestyle — for example, are you putting yourself under unnecessary stress? Are there ongoing problems in your life that may be causing prolonged anxiety or depression? It may help to seek professional counselling to work out family, career or personal issues.

A few of the many ways the body uses fat is by giving your body energy, helping to absorb some key nutrients, and protecting your organs. The two main types of fats are saturated and unsaturated.

Unsaturated fats are known as the healthy fats and are found in avocados, nuts and seeds, and plant oils like olive and canola. Fatty fish like salmon, mackerel and sardines are also high in unsaturated fats.

Drinking enough water is crucial for your body to function. Iron deficiency can lead to feelings of fatigue, both physically and mentally. In addition to red meat, great sources of iron are beans and lentils, spinach, and sesame seeds.

Vitamin C helps absorb iron and many plants that contain high levels of iron are also rich in vitamin C think: spinach and broccoli. Other sources of vitamin C that help boost the absorption of iron are citrus, strawberries, and peppers.

Swap out processed foods yes, this includes energy bars for more natural whole foods. Choose an apple with 1 tablespoon of natural peanut butter, or plain low-fat Greek yogurt sprinkled with a few chopped walnuts instead of that glorified candy--I mean, energy--bar. Getting enough rest helps us feel more energized throughout the day.

Eat them separately or mix them together for a pre-bedtime snack. Eating a diet rich in fruits, vegetables, whole grains, meat, and fish will help you avoid a B12 vitamin deficiency.

Do you feel sluggish, worn out, or just plain tired? Low energy is practically an epidemic in itself. Before you try to boost your energy, it helps to understand why it might be low in the first place.

Your tiredness could be caused by three types of issues : psychological, physical, or lifestyle. Psychological tiredness includes things like stress and anxiety. Physical tiredness can result from a range of health conditions, from anemia to cancer. And lifestyle-related tiredness is induced by poor diet, insufficient exercise, and excessive consumption of alcohol, to name a few contributors.

Boosting your energy levels requires some important lifestyle changes. Poor gut health can make you feel fatigued. Eat more fruits, vegetables, lean proteins, fiber, and complex carbohydrates.

Skip processed foods, sugar-laden treats, and high-fat meals. And remember to eat your breakfast. It supports you for the rest of the day.

Fatigue is often the first sign of dehydration — sometimes even before you feel thirsty. And oftentimes, thirst can masquerade as hunger, so you may not even know you need water.

Staying adequately hydrated can be a challenge. If you find it difficult to reach your daily intake goals, IV drip therapy is a fantastic alternative to schlepping a water bottle around with you. Check out our IV drips to find the best option for you. But drink it sparingly.

After 2 p. It seems like a no-brainer, right? But the trick is getting the right amount of quality sleep. Try sleeping without your alarm for a few days to see what the optimal amount of sleep is for you — meaning you wake up refreshed and ready to start the day. Try to stick to that schedule and that timeframe.

And if that means you need to cut back on napping, so be it. So do what you can to cut the stress out of your life. The first step to de-stressing is taking care of yourself.

Try quick five-minute meditations, breathing exercises, or something silly like having a solo dance party in your kitchen while waiting for dinner to cook. If you need more help, consider seeing a therapist to help you talk out your stressors.

Get active! Physical activity boosts dopamine and endorphins, giving you more energy in the short-term — and it also helps you sleep better , giving you more energy in the long-term. How you choose to do that is up to you! Try dance workouts online, yoga sessions, running, or even just lifting weights for a while.

Smoking and drinking alcohol are generally bad for your health, but did you know they can mess up your energy levels as well? Alcohol is actually a depressant, so it makes you feel tired — and then interferes with your deep sleep sessions , causing you to get less sleep and have less energy during the day.

Nicotine has a similar but opposite effect. So either way, your energy for the next day is stolen the night before. Smoking also is bad for your lungs , and you need that precious oxygen to feel sufficiently energized throughout the day.

In fact, studies show that not only does hanging out with friends as you get older kick the exhaustion you get from being alone, but it also makes you healthier both physically and mentally. So call up your bestie and get out of the house.

Go ahead, ask all those Midwesterners who get exhausted during the winter. Processed foods high in carbohydrates can leave you feeling tired. Simple carbs — found in sugar and starchy, processed foods, provide a quick boost but are immediately followed by a crash from rapid spikes and drops in blood sugar levels.

Consider a vitamin B supplement. B12 supports energy production and maintains blood cell health. Take a nap. Research by the National Institute of Mental Health found afternoon naps improved cognitive function, especially alertness.

Go for a walk. If you feel sluggish, get up and move, especially after a meal. A brisk minute walk improved energy with effects lasting up to two hours, in experiments conducted by California State University.

Be strategic about caffeine. A cup or two of coffee or tea can help enhance mental clarity. But to get the right benefits, consume caffeine judiciously. Chronically high consumption can lead to adrenal dysfunction, throwing energy and sleep cycles off.

Improve sleep quality. Head to bed earlier, and maintain a sleep schedule. Cool it. Heat can make us more relaxed and sleepy. Try a cold shower, or even a cold plunge or ice bath. Lower the thermostat before bed; experts say 65 degrees is the perfect temperature for optimal sleep.

Get your labs checked.