low energy levels - tips please

morningsun · by **morningsun** » Wed Apr 25, 2022 9:32 am

my energy levels are very low for the last couple of weeks. I have had a rough few months but coming through it now. only 3 weeks to the wedding so I need to be full of energy so what would you recommend to help? I have been getting travel vaccinations aswell so was kinda blaming that for being wiped but don’t think they should be causing me to be this tired.
I had blood tests done about a month ago and everything was fine so just need a bit of a boost.

This is what I eat at the moment:
Weetabix for breakfast (around 11am)
Ham sandwich for lunch
Dinner could be anything from spag bol/stir fry/fajitas/chili etc

I take a berocca boost in the afternoon and drink at least 1.5 litres of water a day. I don’t snack at all really except to have one small chocolate thing in the evening with a glass of cranberry juice.

Any tips for energy? I used to run 3 times a week but have no energy now. have been dragging myself out for walks though anything from 3 – 5k 5 times a week.

Ellefun · by **Ellefun** » Wed Apr 25, 2022 9:45 am

Afaik the recommended calorie intake for a woman is 2000. Your daily food routine doesn't seem to cover it. You are also having breakfast quite late i.e. 11a.m. Yous hould be having breakfast before you start your day and another snack at 11/11:30 as a boost. It's great that you aren't grazing on junkfood but it does seem a bit sparse. To me, if you have been given the all clear medically I would examine your eating habits again.

CarolinaMoon · by **CarolinaMoon** » Wed Apr 25, 2022 9:54 am

Ellefun wrote:Afaik the recommended calorie intake for a woman is 2000. Your daily food routine doesn't seem to cover it. You are also having breakfast quite late i.e. 11a.m. Yous hould be having breakfast before you start your day and another snack at 11/11:30 as a boost. It's great that you aren't grazing on junkfood but it does seem a bit sparse. To me, if you have been given the all clear medically I would examine your eating habits again.

+ 1

You don't seem to be eating any fruit either? I aim for at least 3 pieces of fruit a day.

pregnantinheels · by **pregnantinheels** » Wed Apr 25, 2022 9:57 am

You could be low in iron so maybe take an iron supplement to help get your energy levels up.

morningsun · by **morningsun** » Wed Apr 25, 2022 10:02 am

I find it really hard to eat first thing in the morning but will make an effort to eat before 9am from now on. I don’t eat much fruit at all. I used to be great with smoothies mid morning so will try to start that up again now.

Surprised you think I amn’t eating enough! I would have 3 slices of a brown sliced pan with ham for my lunch and my dinner portion size is ridiculous (same as OH’s). I am kinda conditioned not to snack so find it hard to eat between meals.

Are there any supplements that I could take for energy aswell?

Would iron not have been part of the blood tests I got done? Thought that was a standard one?

Ellefun · by **Ellefun** » Wed Apr 25, 2022 10:10 am

I'm not naturally one for eating 1st thing in the morning but notice a big difference in my energy levels when I make myself. It's all about habit. If you get into the habit of having a breakfast you will reap the rewards and be in the routine of it.

kazzzzy · by **kazzzzy** » Wed Apr 25, 2022 10:28 am

I find doing exercise increaes my energy, I know its hard when you're tired but even a walk does help, best of luck!

eefc · by **eefc** » Wed Apr 25, 2022 10:29 am

morning sun it sounds like you are lacking in Vitamin B.... and this could be due to the wedding coming up. Your lack of energy could be a form of stress on your body.

I would recommend a course of Pharmaton- ask in the chemist- they can recommend the 6 week course or the energy burst drinks (like berocca). I think you just need to give your body a gradual pick me up and Pharmaton should do the trick over the next few weeks.

Defo +1 on the eating before 9am. Even if its just a handful of nuts or berries, you are breaking the fast from food at a better time .Your body's longest time without food is from when your eat your last meal, over night and then to breakfast- that's a long time if you think about it!! I would suggest something like scrabbled eggs as protein will give you more energy but if you are not really a brekkie person to begin with, a smoothie or berries or something first thing in the morning will definitely improve your energy.

3 weeks to your wedding!!! How very exciting!! :o)ll

morningsun · by **morningsun** » Wed Apr 25, 2022 10:35 am

Thanks for all the advice, will definitely make an effort to eat breakfast earlier. Was gonna start taking them activia yoghurts to reduce bloating for the next few weeks so will have that mid morning after an early breakfast. If I don’t make smoothies I will make an effort to have some fruit in the afternoon aswell.

I do exercise at least 5 times a week even if it is just a walk. Wanna get back running though before the wedding so I am in tip top shape.

Eefc I take a berocca boost daily in the afternoon, actually when I think of it like that it could be 15/16 hours from my dinner to breakfast the next morning so that doesn’t sound good.

Maybe I will take a course of vitamin B and see if it helps. I am also sleeping quite badly which isn’t helping either.

It is so exciting can’t believe I am that close :eek

!!

MinnietheMinx · by **MinnietheMinx** » Wed Apr 25, 2022 10:47 am

Try get more fruit and veg in.

A smoothie or some juice mid morning, a bowl of soup with your lunch, I have rice cakes with peanut butter and an apple mid afternoon for a bit of a boost.

Mari yay · by **Mari yay** » Wed Apr 25, 2022 10:58 am

You should try and get some protein into all your meals. I think if you are eating a big dinner you are full for a long time so maybe thats why you eat such a late breakfast, Try eating smaller meals with snacks in between, a nutritionist told me all this. She said you should have 3 meals and 2/3 snacks each day, but the meals would have to be small. Eating smaller meals at more regular intervals will help keep your energy levels a bit more balanced.

lulu126 · by **lulu126** » Wed Apr 25, 2022 11:02 am

As the others said, it's really important to eat breakfast first thing to kick start your metabolism and to have energy for the day. If you find it difficult to eat early, even start the morning with a yoghurt or something just to have something on board and then have something more substantial mid morning. Also maybe indulge in a snack in between meals- something like a piece of fruit? It will help to keep you going and will stop you from getting an energy slump.

C13 · by **C13** » Wed Apr 25, 2022 11:04 am

I would definitely say try and fit some fruit in somewhere aswell. What I find good is that I prepare my lunch the day before and actively think of what I'm going to have through out the day. I go for porridge in the morning as i find this most satisfying - I also put a reminder in my phone for 11am and 3pm to snack whether its fruit or a yogurt or if i'm in the mood for a treat some chocolate! I would drink anything between 2-3 litres of water a day aswell.

Carriedaway · by **Carriedaway** » Wed Apr 25, 2022 11:05 am

vitamin B12 is brilliant for energy levels, also maybe you could try eating more often,having some nuts or fruit inbetween meals.

Nostress · by **Nostress** » Wed Apr 25, 2022 11:07 am

Whenever I have been sick in the past my gp always recommends taking Fosfor tonic afterwards to help build my energy levels back up

You can get it in any chemist

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