If maintaining our health were as simple as making a shopping list, many of us would desire similar goals: staying healthy, getting quality sleep, keeping a proper weight, and enjoying a long, sharp-minded life.

One common wish among us would be for increased energy. Without the necessary energy, accomplishing our goals becomes a challenge, and the frustration of feeling drained throughout the day can be overwhelming.

Let’s examine the common culprits behind low energy levels, effective methods for replenishing energy, and when a decrease in energy should concern you.

What causes energy loss?

It’s essential to recognize that several factors can drain our energy, often acting in combination to leave us feeling fatigued.

Temperature plays a significant role, with heat and sun primarily contributing to fatigue. This is linked to thermoregulation, which is how our bodies maintain their core temperature by adjusting blood flow and using energy reserves. Dr. Anthony Beutler, a sports medicine medical director at Intermountain Health in Salt Lake City, explains, “In the heat, we have to use more energy for the same physical activity compared to cooler conditions.”

Another crucial factor is insufficient sleep. Quality sleep serves as a vital source of energy for our waking hours. According to Beutler, without adequate energy reserves, we lack the vigor needed for daily activities.

Poor nutrition can further drain our energy. Dr. Denise Millstine, a health expert and director of the Mayo Clinic integrative medicine clinic in Arizona, emphasizes that “Our bodies require proper nourishment, particularly through whole foods in appropriate amounts. A diet rich in processed sugars is a guaranteed way to deplete your energy.”

Stress and anxiety are additional drainers of our energy reserves. Millstine points out that overwhelming stress can lead to fatigue, and ongoing stress can negatively affect your overall well-being and your sleep quality, further contributing to exhaustion.

Certain medications may cause drowsiness as side effects, while alcohol intake and caffeine crashes from overconsumption of coffee, cola, or energy drinks can also lower energy. Additionally, being overweight can make you feel more lethargic. “It’s akin to carrying a heavy bag of groceries all day,” Millstine notes.

When should I be concerned about low energy?

Occasionally, feeling low on energy may indicate an underlying medical issue. Anemia, associated with iron deficiency, hampers the body’s ability to transport oxygen to cells. Heart conditions can also lead to energy deficits. Beutler mentions that other common issues tied to low energy include thyroid disorders, depression, anxiety, and autoimmune disorders like lupus and rheumatoid arthritis.

Diabetes and subsequent blood sugar regulation challenges, sleep disorders, cancer, and chronic fatigue syndrome are recognized for their role in reducing energy levels.

If you experience unexplained energy loss, particularly after feeling healthy, it’s smart to consult your doctor. Beutler believes that a sports medicine physician can be particularly useful in identifying metabolic conditions that might result in low energy.

Ways to boost energy

If medical reasons have been excluded, sluggishness can often be improved by avoiding energy-draining habits and embracing energizing activities.

Spending more time outdoors, especially in cooler spring and fall weather, can be beneficial. Regular aerobic exercise is known to enhance energy levels throughout the day. Beutler states, “For most individuals, it also heightens mental alertness for several hours afterward, likely due to improved blood flow to the brain.”

According to Millstine, breathing exercises can elevate energy too. She notes that many people find breathwork helpful for stress relief, and specific techniques, like bellows breathing, can invigorate you when needed. This involves rapid inhalation and exhalation through the nose in a certain manner.

Sleep is essential for optimal energy, and Millstine emphasizes creating a sleep environment that is cool, dark, and quiet. Additionally, try to arrange your life to consistently allow for enough sleep — typically at least 8 hours a night for most people, according to Beutler.

It’s also vital to reduce stress, connect with uplifting friends and family, and stay hydrated. “Dehydration can make anyone feel unwell,” Millstine advises.

A balanced diet is one of the quickest ways to enhance energy. “Eating regular meals that include a mix of carbs, fats, proteins, and fiber is crucial for sustaining energy throughout your day,” Beutler concludes.