When it comes to experiencing a mid-afternoon energy dip or ending the day feeling drained, many of us can fully relate. When you're completely out of steam, all you want is to go into hibernation mode under lots and lots of covers, do absolutely nothing and call off any prearranged plans . You may find yourself perplexed about what led you to this state in the first place. We reached out for insights from Amy Goodson, MS, RD, CSSD, LD who's a certified dietitian specializing in sports dietary plan and serves on our panel of Medical Experts.
To power through your daily activities and operate at an optimal level requires energy. This means cutting down any habits that can leave your vitality depleted is essential. "A healthy balance between regular physical activity, proper eating pattern alongside maintaining productive sleep routines is key if high levels of vitality are desired," declared Goodson . She further recommends staying properly hydrated , limiting both sugar and caffeine consumption while also advised getting expert opinion for personalized guide on how best to improve one's overall life vigor.
If wanting insights on some unexpected practices responsible for draining one's energy sparks curiosity within you then keep reading our roundup below.
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Opting Out of Breakfast
It's understandable that we're all eternally hustling and bustling, resulting in breakfast being side-lined or even disregarded completely at times. However, it is not wise to omit this crucial daily meal.
"A significant number of individuals intentionally miss out on breakfast under the illusion that it aids in weight loss or time management," says Goodson. "Nonetheless, deliberately missing breakfast could result in reduced blood sugar levels and diminished energy as your day progresses. It may even incite people to crave sugary alternatives later during the day so as to boost their dwindling energy levels."
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Inadequate Water Consumption
Never downplay the significance of maintaining appropriate hydration levels. It's crucial to understand that your body requires a substantial amount of water daily for good reasons. Even slight dehydration can result in a feeling of exhaustion, lethargy, and could even induce headaches as pointed out by Goodson. To ensure proper hydration throughout the day, make it a habit to consume enough fluids. A practical guideline is to take your weight (in pounds), halve this number, and drink that quantity in ounces plus an additional five to ten ounces for every 20 minutes you spend exercising.
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Overindulgence in Sugar
Many people unknowingly ingest more sugar than they think. Items like pasta sauce, yogurt, granola bars, instant oatmeal and energy drinks often contain high amounts of hidden sugars.
Ingesting excess sugar can result in fluctuating energy levels termed as "energy spikes and crashes," Goodson explains. It's a factor contributing to weight gain and insulin resistance which leaves you feeling lethargic eventually. The temporary pleasure it brings is quickly replaced with exhaustion.
Excessive Relying on Caffeine
Caffeine can be a splendid kick starter in the morning and an energy booster for your lethargic afternoons. However, it's essential to monitor your consumption carefully and avoid becoming unduly dependent on your routine coffee intake.
"Caffeine has the potential to supply a short-term surge of energy, but overly depending on it may usher you into a cycle of dependence which can eventually disrupt your inherent energy balance," warns Goodson. "Moreover, it might induce headaches and provoke jitteriness. The aftermath of a caffeine crash could leave you feeling even more depleted than before its ingestion."
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Inadequate Intake of Protein
While dieting, it's typical to restrict oneself to salads, vegetables and smoothies. These are undoubtedly excellent inclusions into any health-oriented meal system., however, it's essential to possess a balanced range of food items. This includes sufficient protein quantity which is imperative for giving your body the energy it requires.
According to Goodson, "Protein is crucial for preserving muscle bulk as well as being a consistent source of power. Its consumption results in a sense of fullness that lasts long - skipping protein from your diet could likely lead you into experiencing fluctuations in blood sugar levels consequently causing inconsistent energy flow." Skipping sufficient protein intake can eventually result in an experience of exhaustion post-meal.
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Struggling with sound sleep
The consequences of not obtaining adequate restorative sleep are detrimental to your health. However, some people find it difficult to relax and fall asleep after an exhausting day. It's crucial to identify the root cause if you're struggling with uniform sleeping habits.
"Inadequate or poor-quality sleep on a regular basis can drastically affect your vitality," alerts Goodson. "Strive for a good seven to nine hours of quality shut-eye each night."
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Living an Inactive Life
Are you aware that a lack of regular exercise could result in reduced energy levels? Goodson underscores the point, claiming, "Frequent workouts enhance blood flow and oxygen distribution, which can subsequently elevate your vitality. Even if you might not be inclined to workout at present, doing so could improve your vigor later during the day."
Consuming Too Much or Too Little Food
These two contrasting behaviors can negatively impact your energy levels. Ingesting excessive amounts of food may result in a lack of vigor, while consuming too little may deprive your body of the critical nutrients and energy it needs to function optimally. This often leaves you constantly weary, as expressed by Goodson.
