Energy shortage, how do you get more energy?

Many people nowadays lack energy. A working day seems to last twice as long and once home they don’t feel like doing anything anymore. Partly this is because we are always busy and lead fast-paced lives. Too much stress that lasts for a long time can cause physical and mental fatigue. Another cause is the deficiency of certain nutrients. The cause of this may be stress, illness, lack of exercise or an unhealthy diet.

Normal fatigue

When we come home after a hard day of work, during which we have done physical or mental work, it is very normal to be tired. A good night’s sleep usually resolves that fatigue, the energy level is replenished by sleeping. However, if we use more energy than we replenish, there is a good chance that we will become chronically tired. When we feel persistent fatigue even though we haven’t put in any major effort, chances are there is an underlying reason for it.

Prevention is better than cure

There are various causes that cause fatigue. There are causes that you cannot do anything about, so it is advisable to see your doctor. Just don’t be too quick to say that you can’t do anything about it, take a closer look at your life. Do you live healthy? Do you take enough care of yourself? Are you getting all the vitamins your body needs? Below are a number of tips to help you on your way to a healthy life full of energy.


The road to more energy leads through the maze of your own life. We often don’t live very healthily. We drink too little water and too much alcohol, we diet too often and when a heavy dose of stress and tension is added, chronic fatigue is not such a strange result. Keep a diary for a while in which you write down your lifestyle and diet. After a month it will be clear where the points that can be improved are.

Enough sleep

With some exceptions, the average person needs between seven and eight hours of sleep. If it is less than five or six hours, you will easily miss one or two nights of sleep per week. It turns out that worrying is the biggest cause of sleep deprivation. We simply cannot solve all the problems when we lie in bed and that causes stress that makes us worry. Do not drink caffeine before going to sleep, but rather take a natural supplement such as Valerian that has a calming effect. Put a pen and paper next to your bed and literally move the problems from your head onto paper.

Coenzyme Q10

Nowadays we see a lot of Q10 on jars of facial cream, but I don’t know whether it helps to apply Q10 to your face. When we get it through food, it plays an important role in how energy is stored in our cells. It is an antioxidant and protects us against heart disease. As we age, our body produces less and less Q10. Q10 is found in herring and mackerel and is also available as a dietary supplement.


Rhodiola or Roseroot is a plant from the succulent family. Research has shown that this plant ensures that the adrenal glands recognize stress and the body system adapts accordingly. Rhodiola is good to take for a not too long period of time, irritation may occur with prolonged use. The following effects would be attributed to Rhodiola :

  • It improves mood
  • It relieves depression
  • It improves physical performance
  • It improves mental performance
  • It reduces fatigue
  • It gives more mental energy
  • It has a soothing and relaxing influence


Iron deficiency

In women, one of the causes of fatigue is often anemia. The hemoglobin and protein content in the red blood cells decreases during menstruation. Hemoglobin is a protein found in the blood that ensures the transport of oxygen and carbon dioxide through the blood. Your doctor can see whether you have anemia through a blood test. Iron-rich foods often help to replenish the deficiency. Iron is found in dark green vegetables, hazelnuts, red meat and sardines. There are also nutritional supplements for sale that promote the absorption of iron production. Folic acid and vitamin B12 are examples of this. Drinking fresh orange juice with food also promotes iron absorption into the blood. Drinking milk, tea or coffee during a meal reduces the absorption of iron in the blood. If you have anemia you can often tell by:

  • Heavy bleeding during menstruation
  • Looking pale
  • Shortness of breath
  • Bad cuticles



This is a chemical in the brain that makes you feel happy. The absorption of serotonin is promoted by a supplement such as 5-htp. By absorbing serotonin, feelings of depression are suppressed and you feel happier. It also helps against restless nights. Serotonin even appears to help against excessive cravings for carbohydrate-rich foods.

Just move

Sitting at a desk all day can make you tired and lethargic. A short walk can sometimes help. A change of scenery, a walk down the hall can even make a difference. Getting some exercise can help you feel alive again.


It is important to get enough fluid every day. Of course, we don’t mean alcohol by this, because it removes water from our brains. Coffee ensures that we expel water from our body a little faster. Drink a glass of cold water or a cup of green tea to give you a short but powerful energy boost.

Fresh air

It is often stuffy at work and the windows are usually closed. Try to get a breath of fresh air every now and then and open a window. It can also sometimes help to freshen the air with essential lemon oil. Inhaling the scent of citrus fruits immediately has the desired effect.

The effect of caffeine

People often drink coffee because they think it will keep them awake and give them an energy boost. However, too much caffeine causes it to mimic the body’s stress responses, making them stronger. Lack of vitamin B causes fatigue. Drinking too much caffeine causes the vitamin B level in the blood to decrease. Drinking coffee is no problem, but drinking too much is harmful. Three cups of coffee a day won’t hurt.


Sugar gives energy, many people know that, but what most people don’t know is that too much sugar actually lowers energy levels.

Biological clock

Research has shown that our body temperature drops slightly after lunch and in the early evening. During these periods the body produces Melatonin . The Melatonin sends a signal to our brain to tell us that it is time to sleep.

Sleep disorders

Sleep disorder means that there is a disturbance in a person’s sleep patterns. There are many different sleep disorders, all of which have their own patterns. Most sleep disorders have the annoying habit of depriving a person of the quality sleep that is so important. You often wake up still tired the next morning. Sleep apnea syndrome is a disorder in which breathing is constantly interrupted during sleep. As a result, people regularly wake up lightly and do not feel well rested in the morning. If you suspect that you suffer from a sleep disorder, be sure to see your doctor. Below is a list of more sleep disorders:

  • Bruxism , that is, grinding of teeth
  • DSPS , also called delayed sleep phase syndrome
  • Insommia or insomnia
  • Jet lag
  • Narcolepsy , this is a neurological disorder. One can just fall asleep.
  • Sleepwalking
  • Sleep paralysis , a normal paralysis of all muscles except the heart and eye muscles.
  • Nightmares
  • Parasomnia , this is talking during sleep
  • Snoring
  • Hypersomnia , which is excessive daytime sleepiness
  • Periodic leg movements , that is, the legs move every twenty to forty seconds.
  • Sleeping sickness , this is a disease and not a disorder. This is caused by a parasite transmitted by the tsetse fly.


Outside of the night’s sleep, get extra sleep

It is not very wise to just go to sleep for a while outside of your night’s sleep. This can disrupt your sleep rhythm. A power nap in the morning or just after lunch is fine to take a rest, but it should not last longer than twenty minutes. Eating a heavy lunch and drinking alcohol can make you very sleepy. If this is the case, get up and wash your hands with cold water or do something active, such as vacuuming or walking.


Energy shortages are not something we should take lightly. It has a huge influence on your entire life. When you have kept that diary for a month and you have the feeling that it cannot be due to your lifestyle and your diet. Or you actually already know that the feeling of lacking energy cannot be due to your lifestyle and diet. Then don’t hesitate and consult your doctor.

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  • Rest is important, take your time