Why do I have low energy?

When figuring out how to increase your energy levels, it’s important to acknowledge what may be contributing towards your low energy. Some common factors include:

It's important that you eat enough throughout the day, including high-scoring foods from each food group, to give you sustained energy and keep you feeling full. Think high-quality fat, protein, carbs and fibre. You can read more about this here.

Carbs in particular are important as they’re a source of energy for your brain, so please don’t shy away from eating them. Instead, focus on the quality and context.

A sedentary lifestyle can contribute to low energy levels, whereas exercise can help boost energy by increasing oxygen circulation in the body and releasing endorphins.

Try to get some regular movement in, incorporating aerobic and weight-bearing exercise. Every little helps, even your household chores like hoovering. You can read more about this here.

Inadequate water intake can cause fatigue and reduced mental and physical performance. While hydration recommendations can vary depending on a number of factors, at least 8 cups a day is a good place to start.

A lack of essential nutrients, such as iron, vitamin B12, and magnesium, can lead to low energy. If you are concerned about this, try to include some high-quality food sources, and check in with your doctor to make sure you get the support you need.

Excessive alcohol or caffeine intake can impact your sleep-wake cycle, hydration levels, and energy levels the following day. Try to balance your intake with non-alcoholic and non-caffeinated drinks, for example, water, cold or hot herbal tea, sparkling water or kombucha.

Disrupted daily routines or an inconsistent sleep-wake schedule can lead to fluctuations in energy. Try to establish a daily routine that works for you.

Chronic stress can lead to mental and physical exhaustion through the reduction of serotonin and dopamine, causing a drop in energy levels. Again, your doctor would be the best person to speak to for stress management techniques, but you may also find this article helpful.

Prioritise good sleep hygiene to boost energy levels. You can read more about this in our article.

Poor blood sugar control can lead to tiredness, lightheadedness, irritability, and frequent headaches. On the other hand, stable blood sugar levels can leave you feeling energised and more satisfied in the hours after eating.

Including a source of protein, high-quality fat and fibre in your meal can slow down the digestion and absorption of carbohydrates into your bloodstream. A meal balanced in this way can provide a gradual source of energy, keeping you satisfied for longer, rather than a quick burst of energy followed by a dip.

Do you struggle with any of these factors?

Please note, if you experience prolonged or unexplained fatigue or low energy levels, you should consult a healthcare professional to determine the cause and receive further guidance.