PAYDAY EXCLUSIVE | 15% off €35

Code:PAYDAY
 

PAYDAY EXCLUSIVE | 15% off €35

Code:PAYDAY

Buy 1 Get 1 Free: One week onlyOffersOffers HubBuy One Get One 1/2 PriceSave up to 1/2 priceBuy 1 Get 1 FreeBuy 1 get 1 free eventShort Dated2 for €74 Mix & MatchVitamins & SupplementsVitamins & Supplements HubVitamins & Supplements Shop AllCBDCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGlucosamineGlucomannanSeaweed, Kelps and AquaceuticalsDigestive EnzymesSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionWater RetentionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesValerianRescue RemedyAshwagandhaEchinaceaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesVegan Vitamins & SupplementsBuy One Get One 1/2 PriceBuy 1 Get 1 FreeBuy 1 get 1 free eventHolland & BarrettVitabioticsSolgarNew NordicBetterYouNatures AidBioglanGrass & Co.Bach Original Flower RemediesPE NutritionDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubFood & Drink Shop AllEasterVegan FoodHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyJams & ChutneysNut ButtersSpreadsPateTeas & Hot BeveragesShop all Teas & Hot BeveragesCoffee & Coffee SubstituteMushroom DrinksGreen TeaPeppermint TeaHerbal TeaFruit TeaSlimming TeaSleep & Relaxation TeaTeaDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsNutsDried FruitSeedsMixesSuperfoodsShop all SuperfoodsSpirulinaSuperfood PowdersGoji BerriesBaobabMoringa PowderChia SeedsSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardCondiments & SaucesApple Cider VinegarSuperfoodsBreakfast CerealsHoney, Jams & SpreadsTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsDrinksShop all DrinksKombuchaNatural Energy DrinksJuicesSoft DrinksWaterAlcohol Free DrinksCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodBuy One Get One 1/2 PriceBuy 1 Get 1 FreeSave up to 1/2 priceHolland & BarrettNaturyaPukkaGrenadeHeath & HeatherTwiningsMeridianOptimum NutritionNakdPhDGluten FreeDairy FreeEgg FreeWheat FreeMilk FreeMustard FreeCelery FreeCrustaceans FreeFish FreeKiwi FreeNew inSports NutritionSports Nutrition HubSports Nutrition Shop AllProteinShop all ProteinClear ProteinProtein VeganMeal ReplacementsWhey ProteinMass GainersDiet ProteinCaseinBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy DrinksAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsBCAAL-LysineGlutamineArginineCreatineShop all CreatineCreatine PowderSports SupplementsShop all Sports SupplementsTestosteroneSports CollagenRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossKetoBuy One Get One 1/2 PriceSave up to 1/2 price2 for €74 Mix & MatchPE NutritionOptimum NutritionUSNGrenadePhDApplied NutritionFoodspringHuelSiSHigh5Dairy FreeGluten FreeSugar FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inBeautyBeauty HubNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareCBD BeautyHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesMakeupElectrical WellnessSexual WellnessBuy One Get One 1/2 PriceSave up to 1/2 priceBuy 1 get 1 free eventDr OrganicFaith in NatureWeledaNaturtintTisserandMiaromaQ+AEthiqueTrilogyChilds FarmAlcohol FreeParaben FreeSLS FreeParfum FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inWeight ManagementWeight Management HubWeight Management Shop AllSlimming TabletsFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesWeight Management ShotsDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportBuy One Get One 1/2 PriceSave up to 1/2 price2 for €74 Mix & MatchGrenadeOptimum NutritionHolland & BarrettPulsinPhDUSNEat WaterNatures AidSlimExpertApplied NutritionDairy FreeGluten FreeSugar FreeWheat FreeNew inVeganHealth & WellnessShop all Health & WellnessJoints Bones & MusclesGut HealthShop all Gut HealthGut Health FoodGut Health SkincareHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenStress AnxietyShop all Stress AnxietyEnergy SupportSleep & RelaxationShop all Sleep & RelaxationRelaxationFood & DietShop all Food & DietKeto FoodMenopauseBuy One Get One 1/2 PriceSave up to 1/2 priceBuy 1 Get 1 FreeHolland & BarrettDr OrganicVitabioticsNaturtintWeledaNew NordicSolgarHeath & HeatherOptimum NutritionEthiqueDairy FreeGluten FreeParaben FreeSLS FreeAlcohol FreeParfum FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inShop for your WellnessImmunityGut HealthMenopauseWomen's HealthFood & DietMuscle & Joint PainSleep & RelaxationStress ReliefHealthy HeartEnergyLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthChildren's HealthLearn about WellnessImmunityGut HealthMenopauseFood & DietJoints, Bones & MusclesSports & FitnessSleep & RelaxationHair Skin & NailsAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast
conditions-low-energy

Six secret causes of low energy

23 Nov 2022 • 6 min read

Feeling short of get-up-and-go? Find out what could be triggering your low energy issues We all get tired sometimes, but what if you can’t shake off that feeling of not having enough energy to get through the day – even after a good night’s sleep? One in five people spend their days feeling unusually tired and one in 10 have long-term low energy, according to the Royal College of Psychiatrists.1 If you’re always tired or feeling exhausted, a number of things could be triggering your lack of energy, but some of them may surprise you…

1. Eating too much sugar

Eating a diet rich in simple carbohydrates, like cake and biscuits, can lead to feelings of low energy and fatigue. This is because refined starches and sugars cause spikes in blood glucose levels, and as they plummet back down, you experience fatigue.2,3 A 2015 study published in the journal Obesity found that teenagers given a high-sugar, low-fibre breakfast experienced fluctuating blood glucose levels, giving them less energy – they were later more likely to turn down sport in favour of a sitting-down activity.4

Handpicked content: How to fight fatigue

2. Not eating enough vital vitamins

Certain vitamins and minerals are important when it comes to getting the most energy out of the food we eat. Magnesium and phosphorus – found in tofu, beans and wholegrains – are two of the nutrients that help break down our food into fuel.5,6,7 Meanwhile, iron is essential to make haemoglobin, which carries oxygen around the body to the cells: our cells need oxygen to break down glucose into energy. Iron deficiency also triggers anaemia, which makes you feel extremely tired.8,9, Iron is in dark green leafy vegetables, egg yolk and sesame seeds.10

Handpicked content: Does low magnesium mess with your blood sugar?

3. Portion distortion – eating large meals

If you’re suffering from low energy, avoid eating three large meals a day with long gaps in between. Health experts believe our brains have only small stores of energy and need a regular supply of nutrients to feel refreshed, so try eating a small meal every few hours.11 Watch out for heavy lunches in particular. They cause a spike in blood sugar, and what goes up must come down… usually in the form of an afternoon energy slump.12

Handpicked content:  Is an iron deficiency causing your low energy?

4. Overdoing the alcohol

Daytime drinking may make you feel drowsy and lethargic.13 And boozing before bedtime risks disturbed sleep: alcohol increases the levels of the stress hormone epinephrine, raising your heart rate and making you more likely to wake in the middle of the night. In fact, drinking causes 10% of cases of persistent insomnia – something that can definitely reduce your energy levels.14 Try cutting back by alternating every alcoholic drink with a soft drink, or going alcohol-free for a number of days a week.15
Handpicked content: What causes poor sleep?

5. Suffering from stress

A 2011 study, published in BMC Research Notes, found that people experiencing the most stress reported greater levels of fatigue.16 This is because stress lowers your immune system, raises your blood pressure and breathing rate, slows the digestive system and heightens alertness – all of which can make getting a good night’s sleep that much trickier.17,18 Make time to relax every day – even just 15 minutes. This will help lower your blood pressure and heart rate, and calm the stress response.19 Try meditation, yoga or deep breathing exercises.20

6. You’ve got a medical condition

Certain conditions and diseases can trigger feelings of low energy. These include:21,22
  • chronic fatigue syndrome
  • fibromyalgia
  • depression
  • diabetes
  • underactive thyroid
  • kidney infection
  • coeliac disease
  • anaemia
If you are suffering from unexplained low energy levels, you must see your GP to check whether you are suffering from any of these, or other, conditions.

Sources

1. Royal College of Psychiatrists. Tiredness. Available from: https://www.rcpsych.ac.uk/healthadvice/problemsanddisorders/tiredness.aspx
2. Kiecolt-Glaser JK. Stress, Food and Inflammation: Psychoneuroimmunology and Nutrition at the Cutting Edge. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2868080/
3. Harvard Health Publishing. Eating to boost energy. Available from: https://www.health.harvard.edu/healthbeat/eating-to-boost-energy
4. O’Reilly GA, et al. Effects of high sugar and high fiber meals on physical activity behaviours in Latino and African American adolescents. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4551584/
5. Huskisson E, Maggini S and Ruf M. The Role of Vitamins and Minerals in Energy Metabolism and Well-Being. Available from: http://journals.sagepub.com/doi/pdf/10.1177/147323000703500301
6. Dietitians of Canada. Food Sources of Phosphorus. Available from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Minerals/Food-Sources-of-Phosphorus.aspx
7. Dietitians of Canada. Food Sources of Magnesium. Available from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Minerals/Food-Sources-of-Magnesium.aspx
8. BBC Bitesize. Life processes. Available from: http://www.bbc.co.uk/bitesize/ks3/science/organisms_behaviour_health/life_processes/revision/3/
9. Medical News Today. What to know about iron deficiency anaemia. Available from: https://www.medicalnewstoday.com/articles/318096.php
10. Dietitians of Canada. Food Sources of Iron. Available from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Minerals/Food-Sources-of-Iron.aspx
11. As Source 3
12. As Source 3
13. Harvard Health Publishing. Alcohol and fatigue. Available from: https://www.health.harvard.edu/mind-and-mood/alcohol-and-fatigue
14. As above
15. Drinkaware. Reasons for cutting down on alcohol. Available from: https://www.drinkaware.co.uk/advice/how-to-reduce-your-drinking/how-to-cut-down/reasons-for-cutting-down-on-alcohol/
16. Kocalevent RD, et al. Determinants of fatigue and stress. Available from: https://www.ncbi.nlm.nih.gov/pubmed/21774803
17. Greenberg DB. Clinical Dimensions of Fatigue. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC181235/
18. Medical News Today. Why stress happens and how to manage it. Available from: https://www.medicalnewstoday.com/articles/145855.php
19. Harvard Medical School. Best ways to manage stress. Available from: https://www.health.harvard.edu/mind-and-mood/best-ways-to-manage-stress
20. As above
21. As Source 17
22. NHS Choices. 10 medical reasons for feeling tired. Available from: https://www.nhs.uk/live-well/sleep-and-tiredness/10-medical-reasons-for-feeling-tired/
 

 
  • Visa
  • MasterCard
  • AmericanExpress
  • PayPal
  • Facebook
  • Twitter
Copyright © Holland & Barrett Limited, 2023. All rights reserved. hollandandbarrett.ie is a trading name of Holland & Barrett Limited. Registered office: 45 Henry Street, Dublin, Dublin 1, D01 E9X8. Registered in Ireland: Company no. 79819. Registered VAT no. 4682002U.