Having sufficient energy is vital to living the way we want and accomplishing everyday activities. However, most of us do not think about our energy levels until we find ourselves unable to complete all the tasks required for day‑to‑day living. When you feel lethargic or depressed, that could mean your body is not producing the energy it needs anymore.
How do you know if your energy levels are too low?
Chronic fatigue syndrome (CFS) is a condition that makes you feel so tired that you are unable to perform all of your daily activities. Although being extremely tired for at least six months is the main symptom to look for in CFS, additional warning signs include:
- Having problems sleeping, or waking and still feeling tired
- Difficulty thinking clearly, including an inability to concentrate and remember things
- Headaches, joint and muscle pain, sore throat, and tender neck or armpit glands
- Trouble with mental or physical activity that used to be easy for you
Unfortunately, there are no tests for CFS. Doctors can only diagnose it by ruling out other possible causes of your fatigue. If you think you may have CFS, talk to your doctor and follow this guide to getting your energy levels back to normal.
Let's start with water
Many people discount the role water plays in how energetic we feel, despite the fact that a majority of our body is made of water. It is no surprise that insufficient water intake is one of the leading causes of fatigue, since your most vital organs require water to function properly. For example, your brain is about 90% water. Water removes toxins, revitalizes your body, transports nutrients and oxygen into cells, assists metabolism, and allows your organs to absorb more nutrients.
So how much water should you drink? The old “eight 8‑ounce glasses a day” rule has been replaced with a more individualized approach. In general, aim for about half an ounce of water for each pound you weigh. A simple way to check hydration is to look at the color of your urine—dark and strong‑smelling urine is a sign of dehydration.
How does food impact energy levels?
The size of your meals can impact your daily energy level. Switching from a few large meals to several smaller portions throughout the day can boost energy levels and help you avoid the dreaded “food coma” after a large meal. Eating small amounts of food throughout the day provides your body with a steady dose of energy. To prevent hunger between meals, snack on nuts, fruit, or natural yogurt.
Eating smarter also goes a long way toward giving your body the energy it needs. Carbohydrates are your body’s preferred source of energy, but you need a combination of complex carbs (whole grains, starchy vegetables) and simple carbs (fruit, honey) to maximize energy production. Be sure to include protein and healthy fats to give your body well‑rounded nutrition.
Energize with exercise
One of the most common excuses for not exercising is a lack of energy. While there can be genuine reasons for being unable to exercise regularly, occasional fatigue or laziness should not get in your way. Exercise actually increases your energy levels by increasing lung capacity, which pumps more oxygen‑filled blood to the brain.
Exercise also boosts the production of endorphins—mood‑boosting hormones that help fight depression sometimes associated with chronic fatigue. This creates a positive cycle: the more you exercise, the stronger, happier, and more energetic you feel. If the treadmill sounds boring, try a team sport, yoga, or Pilates. If you can’t play a sport you once enjoyed, try a new one better suited to your current abilities. The key is to have fun and keep your routine fresh.
Charge your body and boost your sleep
Sleep is absolutely critical to keeping energy levels high. The way you feel and perform tasks while awake depends heavily on what happens while you sleep. The National Highway Traffic Safety Administration estimates that fatigue contributes to 100,000 auto crashes and 1,550 crash‑related deaths each year in the U.S. Drowsiness slows reaction time as much as intoxication.
To improve sleep, allow yourself enough time to get a full 7–8 hours. Go to bed and wake up at the same time every day—even on weekends—to establish a healthy sleep rhythm. Make the hour before bed a quiet one: avoid TV and computers, as the light from screens signals your brain to stay awake.
What if you're still tired after taking these steps?
For some people with chronic fatigue syndrome, basic steps to increase wellness are not enough. Even with proper exercise, nutrition, and sleep, energy levels may remain low. In these cases, supplementation can be helpful. One of the best ways to support energy production is with Coenzyme Q10 (CoQ10).
CoQ10 is a vitamin‑like compound found naturally in the mitochondria and plays a key role in energy production. It is involved in the production of ATP, which fuels your muscles. Supplementing with CoQ10 may support your body’s ability to produce ATP and increase energy.
CoQ10: Your natural “battery‑booster”
Not all supplements are created equal, so you will want to find an effective CoQ10 product that delivers the energy support you’re looking for. Several professional‑grade CoQ10 products are available from excellent companies such as Integrative Therapeutics, Allergy Research Group, and Pure Encapsulations.
Also, try to eliminate smoking and excessive alcohol consumption, as these habits counteract other positive steps you may be taking for your health.
Until next time, stay healthy!
Yours in health,
Dr. Gregg Gittins
