Many people have this feeling of lacking energy, whether they’re spending a quiet day at home, or toiling away at the office. This feeling of weariness seems to follow them wherever they go, even if they’ve only just started their day. However, it’s possible to feel peachy at any time. That way, you’ll always be able to keep your cool, even in the midst of a fast-paced life.

To do this, adopting a healthy lifestyle and a good mental attitude will enable you to maintain your maximum potential every day.

Why do we sometimes lack energy?

Low energy can result from a number of factors, including lifestyle, external factors or an internal state of the body.

POOR DIET IMPACTS ALERTNESS
Food is the mainstay of energy and the basis of vitality. Eating enables us to fill up on vitamins, minerals and nutrients, and thus always stay in top form. So if diet is neglected, it’s entirely automatic that a person will run out of energy.

Poor nutrition is represented by :

An unhealthy, unbalanced diet (low in nutritional intake or too high in fat), which will lead to difficult digestion, resulting in fatigue during the day.
Irregular mealtimes. Sometimes you eat 3 meals a day, sometimes you skip breakfast or dinner. Sometimes you eat lunch at midday, sometimes at 2pm. The body, unable to find the right rhythm of adaptation, is easily fatigued by this inconstant rhythm.

LACK OF PHYSICAL ACTIVITY ALSO MEANS LACK OF ENERGY
Many people believe that sport or any other form of physical activity is the main reason for fatigue during the day. As a result, you’ll do anything to save energy: driving all the time, sitting in front of the sofa all day long, having your lunch delivered, etc.

Paradoxically, however, the opposite is true. In fact, not moving enough makes you feel tired. The lack of endorphins and serotonin released in the body as a result of physical activity explains the lack of energy.

INSUFFICIENT SLEEP AND LOW ENERGY LEVELS
Poor bedding and irregular bedtimes affect sleep quality. And since sleep is supposed to be relaxing and restful, don’t be surprised if you feel down the next day when your sleep is corrupted. Fatigue during the day is due to insufficient and irregular sleep.

BEWARE OF BAD COMPANY!
The moods and attitudes of those around you have an impact on your own. In fact, if you associate with negative people, don’t be surprised if you lack energy.

Other reasons for low energy
Lack of natural light.
Lack of water.
Alcohol abuse.
Stress and anxiety.
Illness (colds, gastroenteritis, etc.).

LOW ENERGY LEVELS: THE IMPACT ON EVERYDAY LIFE
At home or in the office, the repercussions of low energy can be really serious if you let it go on for too long. Here are the main consequences.

Drowsiness: you may find yourself half-asleep or suddenly dozing off.
Lack of reactivity: your gestures and reflexes are altered and slowed down.
Stress and irritability: lack of energy leads to demotivation, which in turn causes hypersensitivity to negative emotions.
Small blemishes on the body: acne, dark circles, blackheads, excess sebum, chapped lips, pale complexion… So many imperfections, particularly on the face, will appear as a result of low energy.
Weight gain: reduced energy leads to a sedentary lifestyle and the consumption of fast food, which requires little preparation time. The result is weight gain due to poor nutrition.

A HEALTHY LIFESTYLE IS THE KEY TO OVERCOMING ENERGY SHORTAGES
It goes without saying that a healthy, balanced lifestyle is absolutely essential if you want to stay in top form all day long.

A HEALTHY, BALANCED DIET
Start with a breakfast combining cereals, fruit and sources of protein and fat. This will fuel you throughout the morning, and help you avoid the 11 a.m. slump. For lunch, opt for a meal consisting of meat or fish, starchy foods and vegetables. For dinner, choose light, non-fat foods.

A short tea break and a healthy snack will also help you avoid running out of energy.

In all cases:

Avoid skipping meals
Don’t eat too quickly
Avoid snacking
Don’t consume too much caffeine or other stimulants

Here are some anti-fatigue foods: eggs, spinach, fish, bananas, dark chocolate, yoghurt, lemons, tomatoes, almonds…

QUALITY SLEEP FOR TOP ENERGY
Get quality sleep to stay in top form every day. On average, you need between 6 and 8 hours’ sleep a day to stay energized for the following day. To avoid running out of energy, plan to go to bed and wake up at set times, even at weekends. Avoid working or reading on a screen before going to sleep, as blue light is a powerful stimulant that makes it difficult to fall asleep.

Having trouble falling into Morpheus’ arms? A little slow breathing will help. You can also prepare an infusion of chamomile or verbena before going to bed.

At the office, take 10-20 minute micro-naps to recharge your batteries.

DON’T RUN OUT OF ENERGY WITH PHYSICAL ACTIVITY
We can’t stress this enough, but regular physical activity enables the body to eliminate all accumulated toxins. It also activates the body’s energy-boosting hormones.

Depending on your mood, you can take part in an intense activity such as soccer or boxing, or a more gentle one such as swimming or cycling. The important thing is to get moving and enjoy yourself. And remember: a sedentary lifestyle is one of the worst enemies of good health.

STOP LACKING ENERGY BY ACTING ON THE MIND
To maintain a good level of energy throughout the day, you need to combine mental and physical conditions. So look after your mind.

COMBAT STRESS AND ANXIETY
Stress and anxiety take a lot of energy and often leave us feeling flat. To stay on top of your game, you need to do everything you can to reduce stress and anxiety.

Organize your daily routine and take regular breaks to get some fresh air, drink some water, listen to some music, read, and so on.

STOP RUNNING OUT OF ENERGY BY ADOPTING A POSITIVE MINDSET
When you’re around lively, radiant people, their energy rubs off on you. Believe it or not, it’s true! So, for your part, to stay energized, invest in people who are dynamic and positive. They’ll carry you along in their wake.

And don’t forget this essential rule: you are the average of the 5 people you associate with most often.

DEVELOP YOUR PASSIONS
A passion is a powerful driving force that boosts your drive. In fact, when you feel like you’re running out of energy, your passion will help you relax and refuel.

If you haven’t already done so, consider identifying your passion, the source of all lasting change. A passion could be singing, dancing, cooking, painting, reading, hiking, watching movies…

OTHER TIPS TO COMBAT FATIGUE

Tidy up: clutter can contribute to low energy levels. So make sure your home or office is always neat and tidy.
Expose yourself to the sun: to avoid running out of energy, make sure you get out into the daylight and fill up on vitamin D. Ideally, you should spend some time in the sun between 11 a.m. and 2 p.m.
Go on vacation: take a few days off and go on vacation. Who knows, maybe it’s the monotony and routine that’s making you tired?

“Would you like to wake up and feel full of energy? No longer feeling tired in the middle of the day?”

As you can see, if you don’t want to run out of energy, it’s essential to act on a range of physical and mental parameters. So don’t favour one at the expense of the others, because it really is a whole. The elements presented are simple when taken separately. But your role now is to integrate all these strategies into your life in a concrete way, so that you can keep your energy up. Be persistent in applying all these tips. Make them a natural part of your life.

So, do you ever feel sluggish, and when? What actions have you put in place to stop you running out of energy?