So why... why are you so tired? The following energy zappers are common culprits. Luckily you change these habits.
INACTIVITY
We naturally lose muscle mass as we age. "If you have less muscle mass, you have fewer mitochondria and less ATP," a statement from Dr. Marcelo Campos, a primary care physician with Harvard Vanguard Medical Associates in Boston. Being sedentary compounds the problemof fatigue by weakening and shrinking muscles and causing them to use energy inefficiently.
Physical activity strengthens muscles, helps them become more efficient and conserve ATP, and increases the production of ENERGY-producing brain chemicals.
Don't be intimidated by the recommendation of 30 minutes per day, at least five days per week, of moderate-intensity exercise. The 30 minutes can be spread out into several shorter periods. We have implemented squat challenges, burpee challenges, ect to do throughout the day. The goal isn't to do 175 squats at one time but spread them through out the
day.
TOO MUCH STRESS
Chronic stress can increase levels of cortisol, a hormone produced by the adrenal glands. "Cortisol reduces production of ATP and it increases inflammation, which also reduces ATP production," explains Dr. Campos. Employ stress-reduction techniques associated with lower cortisol levels. Try yoga, mindfulness meditation, tai chi, breathing exercises, or guided imagery. Even 10 minutes per day
can help.
A POOR DIET
If you're not nourishing your body, you won't have the vitamins and minerals necessary to produce enough ATP, and you'll feel more tired. "Eating too much processed food can increase inflammation, which impairs the production of ATP and energy. Or, if you're older and your appetite isn't what it used to be, you .may not give your body the calories and fuel it needs to function," Dr. Campos
explains. On the flip side, if you're eating too much food at one time, that can cause blood sugar spikes and lead to fatigue.
The fix: eat whole foods, including vegetables, fruits, whole grains, and lean proteins like fish, chicken, nuts, and seeds. The fatty acids in protein-rich foods also help boost ATP. And aim for smaller meals with snacks in between to provide your body with a steady supply of nutrients and fewer blood sugar spikes.
WHEN IS LOW ENERGY A PROBLEM?
"If fatigue is affecting your day," says Dr. Campos, "or if fatigue is accompanied by any other symptoms like headache, muscle or joint pain, fever, or stomach or urinary problems, it's time to see your doctor."
How are YOUR daily energy levels? Is fatigue a daily issue for you? If so, let's talk and set a plan in place to correct this issue. Every one deserves a vibrant life full of energy!
