Due to a busy and hectic lifestyle, and the general pressures of life, all men go through phases where they don’t have the energy to do much but sleep. However, extended periods of physical and mental fatigue and consistent patterns of low energy can be a sign of underlying health problems. As men age, they experience a range of hormonal changes, and there are a unique set of reasons why men 60 years and over suffer from low energy, this article will highlight some of them.
Symptoms Associated With Low Energy
A man with low energy will feel continuously tired and may find it difficult to complete daily activities without feeling exhausted or worn out. You may experience the following symptoms if you are suffering from low energy:
- Feeling tired throughout the day
- A lack of motivation
- The inability to concentrate
Male Menopause
Menopause is typically associated with women’s health and hormonal changes due to age; however, it can also occur in men and cause symptoms of weight gain, a lack of focus, hair loss, decreased sexual desire, mood swings and fatigue. According to experts, over 5 million men are affected by the condition, but there is a chance that these numbers are significantly higher because such symptoms are often ignored.
Male Hypogonadism
Male hypogonadism is when the testicles are not producing enough testosterone, the hormone plays a critical role in male development and growth. When there is a reduction in hormone levels, men will experience considerable physical and mental changes. Medical professionals state that this disorder is highly prevalent, but they also estimate that as many as 95 percent of cases go undiagnosed and when these symptoms are ignored, they can cause immense disruption to an individual’s life. It is normal for there to be hormonal changes as a man ages, these changes happen slower than in women with testosterone levels declining at a rate of one per cent every year starting in the late thirties.
Thyroid Issues
Thyroid problems can have a detrimental effect on your energy levels, this condition is referred to as hypothyroidism, it is most common in women, but men are also susceptible to it. If you suffer from an autoimmune disease, the immune system will attack the thyroid causing symptoms such as:
- Weight gain
- Constipation
- Cold sensitivity
- Fatigue
- Dry skin
- Thinning hair
- Muscle aches
- Depression
Low thyroid levels can also lead to low testosterone levels which can intensify the problems associated with low energy levels.
Diet
A poor diet can contribute to low energy levels, junk food is void of the minerals and vitamins found in whole foods. It is also important to consume a well-balanced diet. It is advised that you fill half of your plate with vegetables, a quarter with lean protein sources such as red meat, chicken or fish, beans, lentils, tofu or eggs and the other quarter with starchy vegetables or grains. You should also incorporate healthy fats into your diet such as avocado, seeds, nuts or olive oil.
Not Eating Enough Carbohydrates
Not all carbohydrates are bad, you just need to eat the right ones. One of the reasons for low energy is not consuming enough carbohydrates. Some men have stopped eating carbs all together because they believe it makes them fat. However, grains such as black and red rice, buckwheat, spelt, farro, freekeh, and quinoa all have superstar status and allow us to consume nutritious carbs without worrying about negative side effects. On the other hand, eating the wrong carbohydrates can also cause you to have low energy.
Nutritional Deficiencies
The most common type of nutritional deficiency is low iron. You are more susceptible to a low iron intake if you are a vegan, vegetarian, an athlete, or someone who exercises frequently. The richest source of dietary iron comes from dark chicken meat, red meat, kidney, liver and to some extent fish. These sources are all well absorbed into the bloodstream. If you are a vegan or a vegetarian, you will need to consume high quantities of iron rich plant-based foods. These include, dark leafy vegetables, legumes, and whole grains. However, to ensure that the iron is properly absorbed, you also need to consume foods that are high in vitamin C at the same time, such as lemon juice dressing, red capsicum, and cherry tomatoes. It is important to note that you should limit your tea intake because the tannins present in most teas will block iron absorption; however, this is not the case with herbal teas.
A vitamin B12 deficiency can also contribute to low energy levels, you can get vitamin B12 in fermented foods, dairy, red meat and offal.
Overeating
While most people do not correlate over eating with low energy levels, it does have a significant impact on how you feel physically. When you over indulge, it brings on an uncomfortable feeling of fullness which results in tiredness, and all you want to do is sleep. When we eat, our blood supply is rerouted from the brain and muscles to the digestive system, and this is what causes fatigue and lethargy.
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