Work can be such hard work, literally! And often it may seem harder and harder to get the energy and motivation for the next week’s…….the next day’s work. And there is actually a medical reason for this.
As we get older, we lose mitochondria which are what produces energy in our cells. We also produce less ATP (adenosine triphosphate) which is the molecule that delivers energy to the cells throughout our body. Additionally, we may be having some medication that also creates fatigue as part of its side effects. And there may be other reasons why we are feeling tired and sluggish - such as chronic illnesses, including heart disease or depression.
But our lifestyle habits may also be to blame for our lethargy and weariness.
There are a number of energy zappers in our lifestyle that we can easily change with some thought and effort.
Are you continuously under stress?
When you are under stress, your body produces a hormone called cortisol – cortisol is nature’s built-in alarm system. However, if you are under chronic stress, that means that this “alarm button” stays on. Cortisol shuts down certain functions in the body to allow the body to deal with stress, it reduces the production of ATP which we said delivers energy to the cell, and it also causes inflammation.
We may find it difficult to get away from the stress, but there are various techniques that can help us cope and reduce our stress and so, lower our cortisol levels. You can try yoga, mindfulness meditation, tai chi, breathing exercises. Even 10 minutes per day can be of help and there are now a number of apps that you can download on your phone that can help you get the discipline to do this regularly and guide you – here are some of the best-rated apps that can help you on your way!
Your Drink Choices
If you are dehydrated you are likely to get headaches, making you more tired and sluggish. Sugary soft drinks on the other hand will cause a spike in your blood sugar which is then followed by a drop that makes you feel fatigued and lethargic.
You need 6 to 8 cups of fluid a day for proper hydration – and more if you are exercising, and water is by far the best hydration. Jazz it up with a squeeze of lemon and maybe some mint leaves if you find water on its own boring.
Do avoid drinking alcohol or caffeine close to bedtime as these will interrupt your sleep in the middle of the night.
Which leads to the next energy zapper…
Do you sleep enough?
If you do not sleep enough, your body’s cortisol levels will increase and lack of sleep also promotes inflammation.
If you have underlying problems that are robbing you of sleep, such as health conditions (a need to go the bathroom frequently or sleep apnea) or side effects to medication you may be taking, do speak to your doctor to see how you can address this.
And you can take simple steps to help improve your sleep habits: go to bed and wake up at the same time each day, and keep your room at a comfortable temperature. And do try and make the bedroom an electronics-free zone, as these stimulate your brain and are very likely to disrupt your sleep.
Inactivity
As we grow older, our body naturally loses muscle mass and less muscle mass means that we have fewer mitochondria and less ATP. If we have a sedentary lifestyle, this compounds the problem as our muscles weaken and shrink, causing them to use energy inefficiently.
It is so easy to get into the “I don’t have time” cycle. But we do not need hours and hours of exercise to reverse this cycle.
The 30 minutes exercise per day that is often given as a recommendation may seem intimidating, but this can be broken up over the day into a number of shorter periods. For example, you can walk up and down the stairs at work instead of grabbing the lift, or you can park on the opposite end of the carpark or in the next road rather then circling to find that parking space just outside the door!
Whatever exercise you do helps and you don’t even need to break into a sweat!
What are you eating?
Your body needs the right nourishment. Think of this as fuel. If you do not put the right fuel into your car it will stop and if you put the wrong type of fuel in you will seriously damage it. The same is the case with us humans – if we eat too much processed food or not enough vitamins and minerals, our body will be unable to produce enough ATP, and you’ll feel more tired. On the flip side, if you’re eating too much food at one time, your blood sugar will spike, leading to fatigue.
How can you fix this: eat vegetables and fruits, wholegrains, and lean proteins such as chicken, fish, nuts, and seeds. And try to plan a number of smaller meals and healthy snacks throughout the day as this will help provide a steady stream of “fuel” to your body rather than one huge meal at a certain time during the day that will create a spike in blood sugars.
Social interaction
We are social animals and interaction is essential for our mental health. And Covid-19 has NOT been our best friend in this regard.
When we do not have regular social interaction, depression is very likely to result and this leads to listlessness and fatigue.
Make an effort to get out and meet people, whether it is your neighbour, a friend or family, as this type of connection energises us and gives meaning to our life.
When should you address your low energy?
If you are regularly so tired during the day that you find it is affecting your performance and your mood, you may need to see your doctor to try and find the underlying cause. This is especially the cause if your fatigue is also accompanied by other symptoms such as muscle or joint pains, headaches, fever or stomach problems.
So get your energy back and start looking forward to life again!
We recommend annual medical and blood screening to ensure that you can maintain your quality of life.
Clinipath Medical Laboratories can provide your organisation with a Company Health Program that can gauge the function of major organs and can identify some risks at an early stage. This will ensure that your employee’s health is safeguarded, and if needs be monitored regularly.
If you would like information contact us today on +356 21221355, 9985 2404 or send an email on info@clinipath.com.mt for more information.
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