Low energy in young men is something I hear quite a lot from men these days. As I address their health issues, I mainly talk about how these young men can stop feeling listless because they feel tired most of the time. I decided to read up just to make sure I wasn’t missing anything, and then found that the common causes of low energy levels matched well with what I heard in my consultations.
Also read: Men’s Health: 5 simple tips to help men deal with stress
Common reasons for low energy levels in men:
1. Bad Eating Habits: Most did not eat enough and made poor choices, leaving their meals nutritionally incomplete. Most of them ate highly refined carbohydrates, low in protein, and their snacks were high in fat and salt with little nutritional value. Pre-workout and post-workout meals were not appropriate due to fear of weight gain.
2nd exercise absent from most men; Lack of time was cited as the main reason.
3. Dehydration is one of the main causes of fatigue. Working in temperature-controlled environments can suppress thirst. Even a slightly dehydrated state – 1-3% – has a huge impact on energy levels. Dehydration, in turn, also affects mood and the ability to think clearly and concentrate.
4. Poor Sleep: Both the quality and quantity of sleep are cornerstones of staying energetic. A good night’s sleep means you’re giving your body time to repair and rejuvenate. 7-8 hours of nighttime sleep is essential for overall health. Sleep has a major impact on our metabolism and needs to be taken seriously.
Other causes can be medical in nature such as anemia, thyroid disease, low testosterone levels, etc. These can be treated by your doctor through medication, but you still need to work on your overall lifestyle to support treatment.
So how do you make the right decisions? My suggestions:
- Eat more whole grains. The dietary fibers ensure delayed digestion and keep the energy flow going for longer. It also provides magnesium, zinc, B vitamins, iron, and antioxidants that help add nutrients, not just calories.
- Eat enough food. Losing weight does not mean losing health. Calorie restriction should be done logically and with the guidance of a nutritionist. Crash dieting makes you tired and may not help you achieve your health goals.
- Fruits add vitamins, minerals, fiber and natural sugars to your meals. They’re a great on-the-go snack. Citrus fruits are high in vitamin C, a powerful antioxidant, and potassium, which helps prevent muscle cramps. Bananas are another fruit packed with energy nutrients like B6, potassium, and carbohydrates.
- Vegetables provide energy by providing many minerals such as sodium, potassium, iron, folic acid, magnesium, zinc and vitamins A, B and C. Packed with antioxidants, they keep the body in peak condition and oxidative stress under control.
- Nuts and Seeds: Walnuts are rich sources of omega-3 — a powerful anti-inflammatory nutrient. It helps keep inflammation under control and therefore keep feelings of exhaustion at bay. Almonds provide protein, fiber, and heart-healthy monounsaturated fats that work well to prevent energy dips between meals. An ounce a day is a must.
- Exercise improves hormones like testosterone and adrenaline, which are natural energy boosters. Even a brisk walk can help release more energy. Exercise increases heart rate for better oxygenation of cells for more energy production, which fuels the body.
- Choose a nut-and-fruit mix or a honey-lemon drink with nuts or peanut butter with whole-wheat bread as a pre-workout snack. A combination of carbohydrates and low protein will help you train more efficiently. Walnuts are a rich source of L-arginine, an amino acid that helps increase energy, strength and muscle building.
- Start with a post-workout protein and eat a balanced meal within 2 hours. Don’t overload protein in one meal, but studies have shown that dividing it up over 24 hours helps increase muscle mass.
- 35 to 45 ml/kg body weight is sufficient.
- Water is the best hydration liquid. It helps keep metabolism in tip-top shape and also provides electrolytes.
- During exercise, simple drinks like fresh lemon water with salt, fresh coconut water, and diluted fresh juices will suffice. Drinking beverages can contain a large amount of carbohydrates and sugar.
- Flavoring your water with fruit slices or spices adds health and flavor.
- Chaas, green tea, freshly brewed iced tea, fresh vegetable juices and soups are also hydrating.
- Chamomile tea and ashwagandha contain flavonoids that improve sleep quality by calming the brain and nerves.
- Milk is high in tryptophan — an amino acid that increases melatonin, which helps you fall asleep.
- Walnuts contain melatonin along with zinc and magnesium, a combination that researchers have found improves sleep.
If you’re feeling down and having trouble concentrating or exercising, take a step back, get your diet, sleep, and hydration on track, keep the exercise mild for a week, and then start again . There are no shortcuts; Every day that we don’t listen to our body’s basic needs is another extra mile to an energized body.
Disclaimer: This content, including advice, provides general information only. It in no way replaces a qualified medical opinion. Always consult a specialist or your GP for more information. NDTV takes no responsibility for this information.