Low Energy in Men: Why Fatigue Holds You Back
Low energy in men is a common occurrence. Approximately 14.6% men experience low energy at some time or another. It is more prevalent in men ages 18-44, which is frustrating because that is when men are supposed to be in their prime. In older men low energy is predominantly caused due to ageing. Temporary low energy can be caused by a long workout, a day spent working hard in the backyard or an arduous hike. But chronic low energy and fatigue is different. Day-to-day tasks can feel like a burden, stimulants like tea or coffee don’t reverse it. This means that our body is trying to tell us something. The causes can be broadly classified into two categories: Lifestyle and Medical
Lifestyle Causes of Low Energy
Poor Sleep Quality And Duration
Sleep is essential for good mental and physical health. Surprisingly, sleep is one of the things that gets sacrificed easily in favor of working late, socializing on the weekends or while traveling. On an average, 7-8 hours of deep restful sleep are necessary. Our body repairs itself when we are sleeping. Growth hormone is secreted during sleep. But if you take more than 30 minutes to fall asleep, wake up frequently or feel tired when you wake up, then you have poor quality sleep. Research has also shown that sleep quality is more important than sleep duration. So if you want to wake up energized and refreshed, make sure you get a good night’s sleep. Maintain a sleep routine. Try sleeping at the same time every night. Make sure the temperature in the room is comfortable. Stop looking at devices and watching TV an hour before you want to sleep. Eat dinner at least 2-3 hours before sleeping. Stress can also affect your sleep. Do stress management techniques like yoga or meditation or stretch before you go to sleep.
Poor Diet
Sleep is essential for good mental and physical health. Surprisingly, sleep is one of the things that gets sacrificed easily in favor of working late, socializing on the weekends or while traveling. On an average, 7-8 hours of deep restful sleep are necessary. Our body repairs itself when we are sleeping. Growth hormone is secreted during sleep. But if you take more than 30 minutes to fall asleep, wake up frequently or feel tired when you wake up, then you have poor quality sleep. Research has also shown that sleep quality is more important than sleep duration. So if you want to wake up energized and refreshed, make sure you get a good night’s sleep. Maintain a sleep routine. Try sleeping at the same time every night. Make sure the temperature in the room is comfortable. Stop looking at devices and watching TV an hour before you want to sleep. Eat dinner at least 2-3 hours before sleeping. Stress can also affect your sleep. Do stress management techniques like yoga or meditation or stretch before you go to sleep.
Poor Work-Life Balance and Low Physical Activity
If you are spending a lot of time at work or there is work related stress, it can cause low energy. Covid forced us to work virtually. So, in today’s environment, a lot of people are working remotely, they tend to spend most of their time sitting in one place looking at a screen. Studies have shown that sitting is worse than smoking. There is a tendency to be “Always On” and push for constant productivity. Make sure you take scheduled breaks during your work day. Some employers are now making it mandatory for employees to come to work 2-3 days a week. A lot of employees are spending time in a car on a long commute or sitting in traffic. But fear not there are easy fixes for this. At the end of the work day, spend time with friends or family or just go for a walk or read a book. I personally find that cooking relaxes me.
Moderate to Heavy Alcohol Consumption
Alcohol is the most abused drug in America. It is socially acceptable. Moderate alcohol consumption is 2 drinks per day, while heavy alcohol consumption is 3-5 drinks per day. I like to drink alcohol once or twice a week. Sometimes, over the weekend, I might drink a little more than I should, and I feel it the next day. I feel lethargic, not interested in doing things and lack motivation. Alcohol dehydrates you and interferes with your sleep cycle. Make sure you drink alcohol in smaller quantity, drink lots of water and pace yourself. If you are a moderate or heavy drinker try and cut back on the number of drinks. If you are not a drinker, don’t start. Alcohol consumption can cause liver problems and lead to certain types of cancer.
Recreational and prescription drugs
Recreational drugs are those that are used to alter your mood or perception and not for medical use. Common recreational drugs are marijuana, alcohol, caffeine, CBD. Certain prescription drugs can result in low energy as a side effect. Talk to a medical professional about adjusting your dose or substituting another drug with less side effects.
Medical Causes of Low Energy
Sleep Apnea
Sleep apnea is a common but serious medical condition characterized by temporary pauses in breathing during sleep. It can result in poor oxygen levels, daytime fatigue, irritability and inability to concentrate. Sleep apnea can be treated with lifestyle changes, weight loss, oxygen machines and implanted devices.
Anemia
Anemia is a medical condition in which there are reduced red blood cells or reduced hemoglobin. Hemoglobin is a protein that carries oxygen into your cells. If your cells do not get enough oxygen, your body cannot function properly. It can cause low energy and fatigue. Severe anemia can cause heart failure, organ damage and death. Anemia is caused by iron deficiency, vitamin B deficiency or folate deficiency. Other causes are blood loss, bone marrow disorders, kidney disease and cancer. Anemia can be treated with iron supplements, vitamin B and folate supplements. Diet rich in iron like red meat, green leafy vegetables can treat anemia.
Mental Disorder, depression and anxiety
Certain medical conditions like depression, anxiety can cause low energy and fatigue. They can also cause sleep disruption. People suffering from these conditions find it difficult to function during the day. They can be treated pharmaceutically, but non-pharmaceutical approach like therapy can sometimes work wonders.
Low Testosterone
After age 30, men start losing testosterone at the rate of 1% per year. But other factors such as obesity, high blood sugar and exposure to environmental pollutants can also cause low testosterone. Testosterone is responsible for muscle gain, energy expenditure and maintaining lean body mass. It has an effect on the endocrine, reproductive, cardiovascular and central nervous systems. In addition, it has an effect on other systems as well. When you have low testosterone, your body cannot unlock power and energy needed to do your daily tasks which results in low energy and fatigue. In fact low energy is a symptom of low testosterone. Low testosterone also results in lack of interest, motivation, longer recovery from physical activity and fat gain typically around your abdomen. A blood test can tell you if you have low testosterone. Treatment consists of Testosterone Replacement Therapy, but testosterone levels can also be increased naturally.
hypothyroidism
Thyroid hormones are responsible for regulating your heart rate, breathing, metabolism and fat breakdown. When your body does not have enough thyroid hormones, it cannot carry out these functions resulting in low energy. Hypothyroidism can cause weight gain, lack of concentration, depression and dry skin. Hypothyroidism can also be detected by measuring the levels of thyroid hormones in your blood.
Fatigue holds you back because it leads to reduced physical and mental activity which in turn results in lack of concentration, inability to make decisions and perform day-to-day tasks. It can also result in decreased motivation and productivity.
Our body can heal itself, but we have to help. Some of the ways you can overcome low energy and fatigue are in your hands. Changing your diet and lifestyle can have a dramatic effect on your energy. Stress relief methods like exercise, yoga, meditation and getting a good night’s sleep can also improve your energy. Start small, change one or two things like incorporating exercise, changing your diet, see what happens and then slowly build upon your progress. Be consistent. Get into a routine of sleeping and waking up at the same time every day. Plan your meals and mealtimes. Also consult your doctor or medical professional to deal with medical issues causing low energy and fatigue.
