How to improve my energy levels?

[AlexaShutUp]

I really lack energy - I have been like this for as long as I can remember. Sometimes I think I'm just lazy, but people who know me well say that they don't think this is the problem. Sometimes I think I have adhd, because I really struggle with executive function, but I don't think that explains the general feeling of lethargy that I have. Sometimes I think I might be depressed, but actually, I am not unhappy.

I have seen my doctor. I am anaemic so am trying to address that at the moment, but what else can I do? I'm trying to eat well, sleep well, exercise regularly etc, but it's so hard to keep on the right track. I'm quite stressed at the moment too (work challenges) and that definitely saps my energy quite a lot. Ironically, though, that makes it even harder to find the energy to tackle the challenges that are making me stressed.

What strategies do you have in place to manage your energy levels? Has anyone else experienced this problem and managed to overcome it in any way?

@leavesthataregreen

What do you take for anaemia? I strongly recommend Floradix liquid iron or tablets as they are far gentler on the body than the ones prescribed by NHS and don't have side effects of constipation which in itself can lead to lethargy.

Vitamin D Spray not tablets as it is absorbed properly if you use the spray.

I find keeping sugar, yeast and wheat to a minimum and drinking lots of water also helps. Also cut down on alcohol if you drink regularly.

Once you start to feel a bit more energetic, start exercising. This helps a lot but only when you have enough energy to get going.

Thank you. Currently taking ferrous sulphate tablets for the anaemia. Will look into alternatives. Will also look into the vitamin d spray instead of tablets.

I do need to sort out my sugar intake. And refined carbs in general. Don't really want to hear that as eating crap is so comforting, but I know you're all absolutely right. [sigh]

I barely drink alcohol - rarely have more than one drink in a week - so I'm doing OK on that front at least. And I do force myself to exercise, just wish it wasn't such a struggle to make myself do it!!!

Thanks @DoItAfraid. I need to really focus on the anaemia as a priority, I think. I don't think I have taken it seriously enough to date.

@IncessantNameChanger - The only thing I've seen combined with iron is Vitamin C as that helps the absorption, the brand I remember was called Ferrograd C

I dont know yet what is causing my fatigue but I have felt like this for years and it gets worse and worse. I almost fell asleep at the wheel and in a ball pt at soft play about three years ago. After much persuasion over the years I final got a sleep study and I have sleep apnea which cpap is controlling nicely.

I do wonder if I have been tired for so long I have lost condition which is contributing to my fatigue but it's at a all time low right now. I'm to exhausted to do anything and with four kids it's very hard

I take a vit b complex supplement (I see you've ordered b12) and a triple magnesium complex supplement too. These really help me with dreadful peri meno exhaustion/fatigue. I take a vit d + vit k tablet too, not sure if this helps with fatigue though.

Sorry to hear you're feeling like this. I'd also recommend Magnesium and use "Better You Magnesium Sleep" spray. It's lavender scented so helps relax for bed too. It's ironic that often total exhaustion leaves you unable to actually nod off.

Try and get a higher strength Vit D from a pharmacy, or again, "Better You" do a Vit D spray. They also do Vit B12 spray which I think has made a big difference to me (I have an underactive thyroid, fibromyalgia and chronic fatigue, so am always fucking knackered lacking energy ).

When you take your iron supplement avoid tea for thirty minutes each side as tannin affects the absorption. As mentioned, taking it with orange juice increases absorption.

And try to pace your activity. It's hard to do, as when you have energy you really want to make the most of it and get loads done. I try and set a timer on my phone so if I'm doing chores/gardening/de-cluttering I only do it for 20 minutes and then have a rest - not really a sit down, just a change of scene, more to stop me losing track of time as otherwise I'd go at it all for ages and over exert.

Again, like PPs I've found that a low carb, low gluten and low sugar diet REALLY help and I've increased my protein intake by having more eggs at breakfast.

For years I always tried to have forty winks at about 4pm too. Even when my now adult children were younger we'd have "quiet time" when they got home from school. Literally a forty minute lie down with my eyes shut. This gave me enough of a boost to last the evening. Sometimes I'd nod off, most times just being able to close my eyes was brilliant.

It's so different to just being 'tired', when an early night sets you right, so I really sympathise and hope some of the suggestions we've made help you. See if you can get your thyroid levels tested, we are notorious in the UK for having a lot of 'borderline' results with a much wider range of acceptable levels than in other countries (so overseas we'd definitely be diagnosed with an underactive one and get treatment, here it's 'borderline' and not treated). You'll probably have to nag the GP. They don't like testing as if it's under (or over) you need medication for life and as a result qualify for free prescriptions for everything.

Wishing you all the best and I hope you find some relief. Also hope your family understand that you're not 'just a bit tired' but absolutely exhausted, as that makes a huge difference

@IncessantNameChanger

I dont know yet what is causing my fatigue but I have felt like this for years and it gets worse and worse. I almost fell asleep at the wheel and in a ball pt at soft play about three years ago. After much persuasion over the years I final got a sleep study and I have sleep apnea which cpap is controlling nicely.

I do wonder if I have been tired for so long I have lost condition which is contributing to my fatigue but it's at a all time low right now. I'm to exhausted to do anything and with four kids it's very hard

Sounds tough, @IncessantNameChanger. I hope you get to the bottom of it soon, so that you can get the treatment that you need.

@Twatterati

Sorry to hear you're feeling like this. I'd also recommend Magnesium and use "Better You Magnesium Sleep" spray. It's lavender scented so helps relax for bed too. It's ironic that often total exhaustion leaves you unable to actually nod off.

Try and get a higher strength Vit D from a pharmacy, or again, "Better You" do a Vit D spray. They also do Vit B12 spray which I think has made a big difference to me (I have an underactive thyroid, fibromyalgia and chronic fatigue, so am always fucking knackered lacking energy ).

When you take your iron supplement avoid tea for thirty minutes each side as tannin affects the absorption. As mentioned, taking it with orange juice increases absorption.

And try to pace your activity. It's hard to do, as when you have energy you really want to make the most of it and get loads done. I try and set a timer on my phone so if I'm doing chores/gardening/de-cluttering I only do it for 20 minutes and then have a rest - not really a sit down, just a change of scene, more to stop me losing track of time as otherwise I'd go at it all for ages and over exert.

Again, like PPs I've found that a low carb, low gluten and low sugar diet REALLY help and I've increased my protein intake by having more eggs at breakfast.

For years I always tried to have forty winks at about 4pm too. Even when my now adult children were younger we'd have "quiet time" when they got home from school. Literally a forty minute lie down with my eyes shut. This gave me enough of a boost to last the evening. Sometimes I'd nod off, most times just being able to close my eyes was brilliant.

It's so different to just being 'tired', when an early night sets you right, so I really sympathise and hope some of the suggestions we've made help you. See if you can get your thyroid levels tested, we are notorious in the UK for having a lot of 'borderline' results with a much wider range of acceptable levels than in other countries (so overseas we'd definitely be diagnosed with an underactive one and get treatment, here it's 'borderline' and not treated). You'll probably have to nag the GP. They don't like testing as if it's under (or over) you need medication for life and as a result qualify for free prescriptions for everything.

Wishing you all the best and I hope you find some relief. Also hope your family understand that you're not 'just a bit tired' but absolutely exhausted, as that makes a huge difference

Thank you for your post @Twatterati. I know a few people who suffer from cfs, so I know how incredibly debilitating it can be.

Thank you for the supplement tips. The lavender magnesium sounds like a good one for me, given that I often struggle to get off to sleep. I'm not really a big tea drinker, so at least I'm not blocking the iron absorption that way!

I definitely need to sort out what I'm eating. I tend to default to easy options when I'm tired and stressed, but they're probably just exacerbating the problem. I would love a 4pm nap but would struggle to do that in work! I could probably take a few mins out to meditate though, which might help with the stress if nothing else. And I'll ask the GP about getting my thyroid checked.

As for my family, dd is very patient and understanding, and she is very good at gently encouraging me to go to the gym etc. I suspect that DH secretly thinks I'm quite lazy, though he would never actually say it. He does pull his weight with stuff so no complaints there, but if I say that I'm tired, the only response he can think of is to go to bed early, which doesn't resolve the problem!

I think the point made by another poster about the iron supplements is very true.
After four blood transfusions I was given iron tablets and I too did not absorb them. The suggestion of pursuing iron infusion may be a good one.

I would suggest having a blood test following your next period and seeing what level you are at.
As you are dealing with heavy periods, fibroids and anemia I would also suggest going private if at all possible.

I do not believe GPs have a level of understanding or interest in women's menstrual health and will often put things down to age etc.

Sounds to me like you have several issues that need tying together and managing properly.

If you go private for a Gynecologist Consultant they can really help and give expert advice and they can then refer you back for treatment to non private sector. Often the private consultant is the same person as the hospital consultant.

Thank you, I will investigate iron infusions for sure. And I'll definitely think about going private - we could afford it, but I do rate my lovely GP quite highly.

And yes to having multiple different issues going on. I have used the NHS more in the last few months than I had in the previous decade!

@AlexaShutUp

Thanks *@DoItAfraid*. I need to really focus on the anaemia as a priority, I think. I don't think I have taken it seriously enough to date.

Best of luck OP.

@lightand

The good news has been that we seem to live a long time. I do wonder whether that is because we have not worn ourselves out.

I love this

I feel like this OP. When I come home from work I'm like a zombie and have all these aches and pains. Blood tests show nothing major, I take vitamin D but might try B12, it's so expensive though...I just hate feeling like this

Ref earlier message, yes OP you should definitely get on it. Clutter weighs us down, physically and mentally. Just start on one small drawer or cupboard, a very small area. Repeat a small 5 minute declutter every day. You will be amazed at how you feel!

Thank you @DoItAfraid.

@MolyHolyGuacamole, I'm sorry that you're feeling this way too. It's hard, isn't it? My b12 arrived today and I have taken my first dose. It is expensive but it's worth the investment if it helps, and I'm planning to offset the costs by cutting down on the sugary crap that I tend to reach for when I'm feeling tired.

I went to the gym today and did a healthy shop at the supermarket. Lots of protein and nice iron rich foods, and not too much sugar! I am going to really try my best to cut down on sugar and refined carbs over the next few weeks and hopefully it will make a difference.

I'm also going to try the 5 mins a day to declutter. I reckon 5 mins must be manageable and hopefully it will help me start to get on top of the house. Going to listen to a podcast while I do it, so hopefully it won't feel too onerous.

I've decided that I'm also going to go back to meditating for 20 mins every morning. I used to do this but somehow fell out of the habit. However, I'm fed up of feeling this way so I'm going to really try and look after myself and see if I can actually make a difference this time.

@AlexaShutUp all of your ideas sounds great, I think I will try some of those too. I’ve done a batch cook today to see me through dinners this week, that’s where I struggle the most and end up resorting to fast food which adds to the feeling of blah 🙁 but think I’ll maybe give the B12 a go!

Good luck @MolyHolyGuacamole. Batch cooking healthy meals is a great idea, it's so easy to reach for whatever is easiest when you're tired! Let's hope we both feel better soon!

Hi anemia is the main issue for you, I suggest few things

Foods To avoid :
tea and coffee.
milk and some dairy products.
foods that contain tannins, such as grapes, corn, and sorghum.
foods that contain phytates or phytic acid, such as brown rice and whole-grain wheat products.
foods that contain oxalic acid, such as peanuts, parsley, and chocolate.

Foods To include in your diet :

Leafy greens. Leafy greens, especially dark ones, are among the best sources of nonheme iron.
Meat and poultry. All meat and poultry contain heme iron.
Liver. 
Seafood. 
Fortified foods. 
Beans.
Nuts and seeds.

Kindly add the above mentioned foods to your diet to get more iron and help fight iron deficiency anemia.