Low energy levels in young men is something I hear quite steadily from men today. While addressing their health issues, I’m mostly conversing in regards to the ways these young men can stop feeling an absence of drive because they feel drained more often than not. I made a decision to read up, simply to be sure that I wasn’t missing something after which realised that the common reasons tabulated for low energy levels mapped well with what I heard in my consults.

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Common reasons for low energy levels in men:

1. Poor eating regimen decisions: Most weren’t eating adequately, making poor decisions due to which their meals were nutritionally not complete. Most of them were eating highly refined carbs, low amount of proteins and their snacks were high in fat and salt with low dietary value. Pre and post exercise meals weren’t adequate due to a scare of putting on weight.

2. Exercise was lacking in most men; time paucity was the most important reason given.

3. Dehydration is a number one reason behind fatigue. Working in temperature-controlled environments may supress the thirst drive. Even a slight dehydrated status – 1-3%, has a huge effect on energy levels. Dehydration in turn also effects the mood, and skill to think clearly and concentrate.

4. Poor Sleep: Each the standard and quantity of sleep are cornerstones for staying energised. Getting a restful sleep means you’re giving your body time for repair and rejuvenation. 7-8 hours of night sleep is important for overall good health. Sleep has a serious effect on our metabolism and desires to be taken seriously.

Other causes could also be medical, like anaemia, thyroid disorders, low testosterone levels etc. These will be addressed by your clinician through medication but you continue to have to work on overall lifestyle to support the treatment.

So how do you make the fitting decisions? My suggestions:

1. Diet:

• Eat more whole grains. The fibre ensures delayed digestion, keeping a gentle flow of energy for an extended time. It also provides magnesium, zinc, B vitamins, iron and antioxidants that help with adding nutrition not only calories.
• Eat adequate amount of food. Dropping pounds doesn’t mean losing health. Calorie restriction ought to be followed logically and under the guidance of a nutritionist. Crash diets will leave you fatigued and will not provide help to achieve health goals.
• Fruits add vitamins, minerals, fibre and natural sugars to your meals. They make for an excellent mid-meals snack. Citrus fruits are wealthy in Vitamin C, a potent antioxidant and potassium that keeps the muscles from cramping. Bananas are one other fruit stuffed with energy nutrients like B6, potassium, and carbs.
• Vegetables energise by providing a number of minerals like sodium potassium, iron, folate, magnesium, zinc, and vitamins A, B and C. They’re loaded with antioxidants and keep the body in top shape and the oxidative stress on top of things.
• Nuts and seeds: Walnuts are wealthy sources of omega-3 – a powerful anti-inflammatory nutrient. It helps keep the inflammation under control and hence the sensation of exhaustion at bay. Almonds provide proteins, fibre and heart healthy monounsaturated fats that work well to maintain the energy from dipping between meals. An oz a day is a must.

2. Exercise:

• Exercise improves hormones like testosterone and adrenaline, that are natural energy boosters. Even a brisk walk might help unleash more energy. Exercise increases the center rate for higher supply of oxygen to the cells for more energy production, energising the body.
• Select a nut and fruit mix, or honey and lemon drink with nuts, or peanut butter with whole grain bread as your pre workout snack. A mixture of carbs and little protein will provide help to exercise more efficiently. Walnuts are a wealthy source of L Arginine, an amino acid, which helps enhance energy, strength and muscle constructing.
• Post exercise, start with a protein and have a balanced meal inside 2 hours. Don’t overload the protein in a single meal but studies have shown that spreading it across 24 hours will help muscle mass more.

3. Hydration:

• 35 to 45 mls/ kg body weight is adequate.
• Water is the most effective hydration fluid. It helps with keeping the metabolism in top shape and provides electrolytes too.
• While exercising, easy drinks like fresh lemon water with salt, fresh coconut water and diluted fresh juices are enough, Hydration drinks may contain a considerable amount of carbs and sugar.
• Flavouring your water with fruit slices or spices adds health and taste.
• Chaas, green tea, freshly brewed ice tea, fresh vegetable juices and soups are also hydrating.

4. Sleep:

• Chamomile tea and ashwagandha have flavonoids that improve sleep quality by calming the brain and nerves.
• Milk is wealthy in tryptophan – an amino acid that increases melatonin, which helps with sleep.
• Walnuts contain melatonin together with zinc and magnesium, a mix that researchers have found to enhance sleep.

When you are feeling low and having an issue concentrating or exercising, step back , get your food, sleep and hydration on target, keep the exercise mild for per week after which restart. There aren’t any short cuts; each day that we don’t take heed to our body’s basic needs is one other added mile to an energised body.

Disclaimer: This content including advice provides generic information only. It’s by no means an alternative choice to qualified medical opinion. All the time seek the advice of a specialist or your personal doctor for more information. NDTV doesn’t claim responsibility for this information.