In today’s fast-paced world, it’s common to feel tired and get low on energy levels. Feeling tired and exhausted is also known as fatigue, and it occurs due to several lifestyle factors. Lack of sleep, an unhealthy diet, and excessive workouts are the primary factors that cause fatigue in both men and women.
Here are some of the common causes of fatigue in men:
- Depression and anxiety
- Excess weight
- Unhealthy diet
- Heart diseases
- Sleep apnea, etc.
However, if you feel fatigued after getting plenty of rest and sleep, you may have an underlying medical condition. Medical conditions, such as low testosterone levels, can trigger the symptoms of fatigue.
Feeling tired and exhausted all day is a common complaint among adults between the age of 40s and 50s. While fatigue is common, it shouldn’t take a toll on your physical and mental health. You will be glad to know that there are some ways in which you can combat fatigue and boost your energy levels. Some even can slow down the aging process.
Here’s how to beat fatigue and refill your energy tank:
1. Eat More To Beat Fatigue
Eating a well-balanced diet can work wonders for your energy levels and overall health. However, the experts recommend eating healthy snacks and meals every 3 to 4 hours. Also, try to eat different types of food to get a wide range of nutrients, such as minerals, vitamins, proteins, omega-3s, etc. Eating more doesn’t mean over-eating. Eat until your tummy feels full.
Ditch all the foods that lack essential nutrients, especially the ones that contain enough calories. It can cause low energy levels and fatigue. Some of the unhealthy foods include white bread, high caffeine drinks, potato chips, honey, etc.
Instead, eat a well-balanced diet that promotes healthy digestion and helps to clear and cleanse your body. Some foods that are easy to digest and help combat fatigue include chia seeds, bananas, oats, nuts, fish, etc.
2. Exercising Is The Key
The health benefits of regular exercising are widely recognized. Physical exercise can also increase hormone levels, resulting in boosting your energy levels. It can also improve your sleep quality and help you get more rest.
However, if you are just starting, go with the basics. Try gentle exercises, such as walking, jogging, cycling, yoga, etc. As a beginner, exercise daily for at least 15-20 minutes.
Over time, a regular exercise regimen can boost your energy levels and minimize fatigue. To make it easier, create an exercise plan and stick to it.
3. Undergo A Therapy
As said earlier, low testosterone levels can trigger the symptoms of fatigue. It can also cause sadness and depression. Your testosterone levels are more likely to decrease when you grow old. Besides affecting your mental health, it can have a major impact on your sex drive, muscle strength, and self-esteem.
Fortunately, undergoing testosterone replacement therapy solutions can work wonders for your energy levels. In your initial consultation with a professional doctor, he/she will diagnose your symptoms and offer the best treatment option to cure them.
Testosterone therapy comes in different forms, such as injections, gels, creams, pellets, patches, etc. Based on your symptoms, your practitioner will recommend the best treatment possible to boost your energy levels. This therapy is designed to offer maximum balance and rejuvenation back into your life.
4. Stay Hydrated
Staying hydrated all day can help your body work at its best. On the other hand, dehydration can lead to low energy levels. For adults, it’s easy for men to become dehydrated if they are older or very active adults.
According to medical experts, adults should drink at least 3.7 liters of water per day. However, if drinking water is not an option, you can eat fruits and vegetables which are high in water contents. Some of them include apples, cucumber, lettuce, watermelon, peaches, strawberries, papayas, etc.
Increasing your water intake levels can promote calmness, satisfaction, and positive emotions.
5. Get Plenty Of Sleep
With daily household work and workplace commitments, it can be hard for men to get good quality sleep. While managing day-to-day tasks is crucial, it doesn’t take a toll on your overall health. Devote some time for yourself to relax, unwind, and let go.
Lack of sleep can result in low energy levels and affect your overall health in several different ways. According to experts, getting a restful sleep of at least 8-9 hours can help you boost your energy levels and stay fit and active throughout the day.
It’s common to feel tired or have low energy levels occasionally. Low energy levels can affect a person’s daily life. However, you can follow the tips mentioned to keep fatigued at bay and stay active and healthy all day.