Do you often find yourself feeling exhausted and overwhelmed each day, even after sleeping throughout the night? It is often called low energy, and it is common among men. If left untreated, low energy levels can significantly impair your life, affecting your mood, productivity, and overall well-being. Fortunately, it is possible to combat it and get back to being your productive and happy self once more. In this guide, we shed light on the common causes and symptoms of low energy in men and what to do about it.
What Is Low Energy?
Low energy is a constant feeling of exhaustion, fatigue, or burnout that makes it incredibly difficult to focus and work on any task. It often affects mood and your ability to perform day-to-day tasks, resulting in decreased productivity.
While low energy levels can affect any male, it is more prevalent among aging men. Every year, more and more men see their doctors, reporting excessive fatigue. Although it is often mistaken for regular tiredness, it is quite different. While tiredness can be resolved by taking a nap or having a few nights of good sleep, low energy often requires extra lifestyle changes and sometimes a doctor’s intervention [1].
Recurring low energy levels could be a sign of the presence of an underlying health condition. It is important to detect it and seek medical attention early. Understanding the symptoms and causes of the condition can help find a suitable remedy or treatment to combat it.
Symptoms of Low Energy in Men
The symptoms of low energy in men can be physical, mental, or a combination of both. The most common ones include [2]:
- headache;
- dizziness;
- excessive tiredness and sleepiness;
- muscle weakness;
- aching muscles;
- loss of appetite;
- hallucinations;
- poor reflexes;
- low motivation;
- difficulty concentrating on tasks;
- short-term memory loss.
Feeling exhausted even after just waking up from sleep is also a symptom of low energy or fatigue. If you show one or more of these symptoms, it could be an indication that you’re experiencing it. If that’s the case, trying out some of the tips we’ve shared in the following section might help you. Read on.
What Causes Low Energy and Fatigue in Men: Medical Causes and Lifestyle Factors
There are many factors that can make a man experience low energy levels and fatigue. Below are some of the most common ones.
Low Testosterone
Low testosterone levels can bring about decreased energy levels, reduced muscle mass, and fatigue. It is often caused by age and certain underlying medical conditions, including chronic kidney diseases and obesity, among others [3].
Hypothyroidism
This is a condition in which the thyroid gland does not produce enough thyroid hormone. This hormone plays an important role in regulating metabolism and how the body uses energy throughout the day. A dip in its levels can slow down the metabolic rate, which may lead to weight gain due to the body’s inability to burn calories as required. This, combined with the body’s reduced energy expenditure, then contributes to feelings of sluggishness and fatigue.
Chronic Fatigue Syndrome
This is a disorder characterized by fatigue that does not improve even after periods of rest. Besides the overwhelming tiredness, people suffering from it may also experience muscle pain, impaired memory, and a range of certain other distressing symptoms. Scientists do not know the exact cause of this condition, making diagnosing and treating it quite challenging. Consequently, treating it typically requires an approach that may vary from individual to individual based on their unique condition.
Poor Sleep or Lack of Sleep
Sleep helps the body save energy. Not getting enough of it or disrupting the normal sleep-wake cycle (by traveling to a different time zone or working odd shifts) can lead to fatigue [4]. Sleep also plays an important role in various bodily functions including mood regulation and the functioning of the immune system. Beyond tiredness, going for long without getting adequate sleep may increase the risk of obesity, cardiovascular diseases, muscle weakness, poor reflexes, memory problems, and other health conditions that show up as symptoms of lack of energy or fatigue.
Stress
Stress can affect sleep quality which may in turn lead to low energy levels in males. It can also lead to burnout and affect your physical and mental well-being. And if it persists, it can reduce testosterone levels, leading to a decline in sex drive and even erectile dysfunction (ED) [5]. The situation may be worse in individuals with other health issues such as attention deficit hyperactivity disorder. Fortunately, medications such as Vyvanse and Cialis treat the conditions effectively.
Unbalanced Diet
Eating unhealthy meals such as pizza crust, sandwich bread, hamburgers, and the like can lead to low energy in men, and here’s how. Because they’re basically refined carbs, they digest quickly, leading to a spike in blood sugar levels. Consequently, when blood sugar crashes, it takes energy along [6]. Skipping meals and not drinking enough water can also lead to low energy.
How Men Can Boost Their Energy Levels
Fatigue in males can lead to low productivity; fortunately, there are several ways to boost energy levels. Here are some of the best ones that may provide fast results.
Maintain a Healthy Weight
Weight loss and weight gain have a corresponding relationship with energy gain and loss, respectively. Achieving and maintaining a healthy weight through eating healthily and exercising can help achieve higher energy levels throughout the day [7].
Physical Activity
Living a sedentary life can make you feel fatigued for most of the day. While it seems like the reverse should be the case, it is true. Exercising regularly can help increase energy levels, as it improves blood circulation and triggers the release of endorphins and other hormones that reduce stress, relieve pain, and improve the overall sense of well-being [8].
Improve Sleep Quality
Improve your sleep hygiene and try to maintain a consistent sleep schedule. Before going to bed, ensure the room is dark, comfortable, and free of noise and other sources of disturbance. It is a great idea to stay away from your TV and mobile phone screen about an hour before bedtime.
Drink Alcohol in Moderation
Alcohol is known to stimulate the heart and body, as well as lead to an increase in the adrenaline level. High adrenaline levels can disrupt nighttime sleep, which has a direct impact on energy levels [9]. If you must drink, do so in moderation, and be sure to do so long before your bedtime.
Eat a Healthy Diet
Eating a balanced diet rich in fruits, vegetables, whole grains, and healthy fats from fish, avocados, and nuts can help provide enough energy to take you through day-to-day activities. Adding lean proteins such as tofu, beans, and poultry supports muscle health and promotes satiety, which prevents energy crashes often associated with eating processed foods. Nutrient-dense foods not only provide a steady stream of energy but also contribute to overall vitality and well-being.
Take Oral Medications
In cases in which low energy may be caused by underlying medical conditions such as hypothyroidism and low testosterone, among others, taking doctor-recommended medications can help maintain energy levels. These drugs work to treat the root causes, ultimately restoring energy levels to meet daily requirements.
Reduce Stress
Stress is one of the major factors that cause low energy in men. Thus, reducing it can bring about an increase in energy levels. Engaging in stress-relieving techniques such as meditation, yoga, and deep breathing from time to time will go a long way.
When to Talk to a Doctor?
People often mistake tiredness for low energy or chronic fatigue. If you often feel exhausted but regain your strength right after taking a nap, you may just be exhausted. However, if taking naps and a good night’s sleep don’t bring about any improvement in your energy levels during the day, it might be an indication that you have chronic fatigue. If that turns out to be the case, try to be more active (exercise frequently), eat healthily, avoid excessive alcohol consumption, and cut off stressors.
If after doing these things, you still don’t notice any improvements in your energy levels, then it may be time to talk to your doctor. This is especially important if fatigue interferes with your daily life and comes with other serious symptoms such as mood swings, unexplained weight loss, or changes in appetite.
In Closing
Low energy or chronic fatigue can have an impact on your day-to-day activities, leading to low productivity. Fortunately, it is possible to treat it and even achieve increased energy levels throughout the day. This can be achieved by making positive lifestyle changes, such as reducing alcohol consumption, getting better sleep, and taking oral medications to treat causative underlying medical conditions, among others.
It is important to recognize and address this condition on time to maintain optimal physical and mental health. Watch out for the symptoms we’ve shared in this guide and be sure to seek urgent medical attention if they affect your overall quality of life.
References
- Fatigue: Causes, Diagnosis, Treatment & More. Written by Krista O’Connell. Medically reviewed by Elaine K. Luo, M.D. Retrieved: August 19, 2023. Healthline.com.
- Fatigue – Better Health Channel. Retrieved: August 19, 2023. Betterhealth.vic.gov.au.
- What Is the Main Cause of Low Testosterone? Retrieved: August 19, 2023. Anti-agingdocs.com.
- The Effects of Sleep Loss on Capacity and Effort. By Mindy Engle-Friedman. Retrieved: August 19, 2023. Ncbi.nlm.nih.gov.
- Stress Effects on the Body. Retrieved: August 19, 2023. Apa.org.
- Always Sleepy? These 6 Common Foods Might Be to Blame. By Samantha Cassetty, RD. Retrieved: August 19, 2023. Today.com.
- Changes in Energy Expenditure with Weight Gain and Weight Loss in Humans. By Manfred J. Müller, Janna Enderle, and Anja Bosy-Westphal. Retrieved: August 19, 2023. Ncbi.nlm.nih.gov.
- Endorphins: What They Are and How to Boost Them. Retrieved: August 19, 2023. My.clevelandclinic.org.
- Acute Effects of Moderate Alcohol Consumption on Blood Pressure and Plasma Catecholamines. By M. A. Ireland, R. Vandongen, L. Davidson, L. J. Beilin, and I. L. Rouse. Retrieved: August 19, 2023. Pubmed.ncbi.nlm.nih.gov.
