No Energy to Exercise
It is so ironic that the more you exercise, the more energy you will have; however, I cannot manage to get energized or motivated to even begin to exercise. Do any of you have those days? The days where all you want to do is sit at your desk and work or lay around on the couch or just sleep. I am determined to beat this lethargy.
Fatigue is not normal. Sure we all will feel tired sometimes, but fatigue that keeps occurring and leaves you feeling tired constantly is definitely not normal. If you are experiencing low energy, here are some possible culprits that are stealing your energy:
Not Consuming Enough Fat. You read that correctly; you are not eating enough healthy fats. Your body needs fat to survive. A lot of “diets” out there tell you to avoid fat, eat fat-free foods only, etc. One of the most common nutrient deficiencies in the world is fat. Your brain is made up of 60% fat and 25% cholesterol, therefore you must nourish your most vital organ. Without healthy fats, you become irritable and very tired as well as have weight loss resistance. Start Eating: mono- and poly- unsaturated fats; eggs, avocados, flaxseed, nuts, nut butters, olives, tofu, wild caught salmon, and grass fed beef.
You Need the Three Energy Nutrients. There are three essential vitamins that keep your body energized; iron, Vitamin B, and Vitamin D. If these vitamins/nutrients are low, you will experience fatigue. If you have a deficiency, then you will experience chronic fatigue. If you are concerned, be sure to have your blood tested for the three components that help keep your body energized.
- Vitamin D: You need to get outside and get some sunshine. Your body will naturally create Vitamin D through the sunshine. Also, take a Vitamin D supplement. The Institute of Medicine recommends 600 IUs of Vitamin D a day (for the average person aged 9 – 70 years) but no more than 4,000 IUs per day. Start Eating: Soy milk, wild caught salmon, mushrooms, and start taking an Omega-3 supplement. *Please Note* Vitamin D is oil soluble, so you will need to eat fats in order for your body to absorb any Vitamin D you eat or in the form of a supplement. This is why salmon or an Omega-3 supplement is perfect by itself or with a Vitamin D supplement.
- Vitamin B: B-Vitamins are responsible for converting the foods you eat into energy for your body. Clearly very important in combating fatigue. There are eight B-Vitamins (B1-thiamine, B2-riboflavin, B3-niacin, B5-pantothenic acid, B6, B7-biotin, B12, and folic acid). Take a B-Vitamin Complex that has the 100% Daily Value of each B-Vitamin. Start Eating: Whole grains, almonds, lentils, dark green leafy vegetables, asparagus, chicken, wild caught salmon, tuna (canned), sweet potatoes, broccoli. Vitamin B12 is only found in animals (beef and shellfish particularly).
- Iron: Iron is responsible for creating red blood cells, which carry oxygen throughout the body, keeping your body energized. Start Eating: Red meat, turkey, pork chops, broccoli, tofu, dark green leafy vegetables, shellfish, wild caught salmon, dried apricots.
Unhealthy GI Tract. A little known fact: Your gut is your “second brain”. Your gut and brain work together to keep your body functioning; this includes hormones, vitamins, minerals, and so much more. If your GI tract is unhealthy, nothing is going to work right. Probiotics are great at keeping your gut healthy. In conjunction with a probiotic supplement, Start Eating: yogurt, kefir, apple cider vinegar, pickles, sauerkraut, and other fermented vegetables.
Sleep. Your body needs to rest in order for your organs to relax and rejuvenate. Not only having 7-8 hours of sleep every night, but “quality” sleep for 7-8 hours every night. Be sure your bed and are comfortable for you. Avoid light, noise, and an uncomfortable room temperature. Use a sound machine if you like “white noise” and it aids in you falling asleep.
Not only will these steps help you in regaining your energy but they will increase your body’s ability to lose weight and stay healthy.