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Common causes of low energy levels in men:
1. Bad Diet Choices: Most of them were not eating enough, and were making poor choices due to the incompleteness of their diets. Most of them ate high-purity carbohydrates, low amounts of protein, and their snacks were high in fats and salts of low nutritional value. The pre- and post-workout meals were not enough due to the fear of gaining weight.
2. exercise He lacked most men; The scarcity of time was the main reason given.
3. Dehydration is a major cause of fatigue. Working in temperature-controlled environments can tire your thirst thirst thirst thirst thruster. Even a slight dehydration – 1-3%, has a huge impact on energy levels. Dehydration, in turn, affects mood and the ability to think clearly and focus.
4. Lack of sleep: Both the quality and quantity of sleep are the cornerstones of staying active. Getting restful sleep means you give your body time to repair and rejuvenate. A night’s sleep of 7-8 hours is essential for overall good health. Sleep has a huge impact on our metabolism and should be taken seriously.
Other causes may be medical, such as anemia, thyroid disorders, low testosterone levels etc. Your doctor can treat it with medication but you still need to work on a general lifestyle to support treatment.
So how do you make the right choices? My suggestions:
- Eat more whole grains. The fiber ensures that digestion is delayed, maintaining a steady flow of energy 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 restrictions should be followed logically and under the supervision of a nutritionist. Fast diets will leave you tired and may not help you achieve your health goals.
- Fruits add vitamins, minerals, fiber and natural sugars to your meals. They make a great mid-meal snack. Citrus fruits are rich in vitamin C, a powerful antioxidant and potassium that keeps muscles from cramping. Bananas are another fruit that is packed with energy nutrients like vitamin B6, potassium, and carbohydrates.
- Vegetables revitalize by providing plenty of minerals like sodium, potassium, iron, folic acid, magnesium, zinc and vitamins A, B and C. They are loaded with antioxidants and keep the body in top condition and control oxidative stress.
- Nuts and seeds: Nuts are rich sources of omega-3 – a powerful anti-inflammatory nutrient. It helps keep inflammation under control and thus fatigue. Almonds provide protein, fiber, and healthy monounsaturated fats that work well for keeping energy from dunking 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 the heart rate to better supply the cells with oxygen to increase energy production and revitalize the body.
- Choose a mix of nuts and fruits, honey-lemon syrup with nuts, or peanut butter with whole-grain bread as a pre-workout snack. The combination of carbohydrates and a little bit of protein will help you exercise more efficiently. Walnuts are a rich source of L Arginine, an amino acid that helps boost energy, strength, and build muscle.
- After your workout, start with a protein and eat a balanced meal within two hours. Don’t overindulge in protein in one meal, but studies have shown that spreading it out over a 24-hour period will help increase muscle mass.
- 35 to 45 ml/kg body weight is sufficient.
- Water is the best moisturizing fluid. It helps keep the metabolism at its best and also provides electrolytes.
- During exercise, simple drinks such as fresh lemon water with salt, fresh coconut water, and freshly diluted juices will suffice, and hydration drinks may contain a large amount of carbohydrates and sugar.
- Adds the flavor of water with sliced fruit or spices to health and flavour.
- Chase, green tea, fresh iced tea, fresh vegetable juices, and soups are also hydrating.
- Chamomile and ashwagandha tea contain flavonoids that improve sleep quality by calming the brain and nerves.
- Milk is rich in tryptophan – an amino acid that increases sleep-aiding melatonin.
- Walnuts contain melatonin along with zinc and magnesium, a combination that researchers have found improves sleep.
If you’re feeling low and having trouble concentrating or exercising, back off, get your food, sleep and hydration, and keep your exercise moderate for a week and then restart. There are no shortcuts; Every day that we don’t listen to our body’s basic needs is an extra mile for an energetic body.
Disclaimer: This content including tips provides general information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.