Constantly feel as if you’re functioning at suboptimal levels? There could be something more serious (Image: Getty)
Most of us have days when we feel depleted, stressed, moody and tired, but if you constantly feel as if you’re functioning at suboptimal levels, there could be something more serious going on. Here are some possible causes and what you can do to fix them.
Low libido
What causes it? “Stress, menopause and having a baby can all contribute to a reduced sex drive in women,” says nutritionist Aimee Benbow. “In men, erectile dysfunction (ED) may be an early warning sign of poor cardiovascular health, hardening of the arteries or diabetes. It can also accompany depression and anxiety and may be a side effect of certain medications (such as antidepressants).
“In a recent survey of 2,000 men and women by the ethical vitamin company Viridian Nutrition, . Over a quarter of men said they were trying to increase their libido and 34 per cent admitted to turning to medication such as Viagra.
What you can do: “Ashwagandha and saffron supplements can be helpful for younger women with low libido,” says Aimee. “For women approaching the menopause and beyond, maca is a natural aphrodisiac. Zinc is helpful for increasing testosterone in men (also post-menopausal women).” A meta-analysis published in , mental alertness, mood and cardiovascular health in men.
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Low mood
What causes it? It’s normal to feel low or a bit down at times and usually this passes. “Many factors can impact our mood,” says , psychologist and author of . “These can range from poor sleep, nutritional deficiencies, hormonal imbalances and lack of physical movement, to more complex psychosocial dynamics around how we view ourselves and the world around us.”
What you can do: Dr Arroll recommends the HALT exercise. “This is a quick mindfulness technique that helps you check in with yourself emotionally and physically,” she says.
“HALT stands for the hungry, angry, lonely and tired. By focusing on these four common stressors, this can help to pinpoint any changes you may need to make.” Ask yourself:
Hungry? Hunger can lead to irritability, anger, lack of clarity and poor decision making. So, ask yourself what can you do to improve your diet? Could it be that you’re deficient in certain foods or nutrients?
Anxious or angry? If so, what’s causing me to feel this way? Anger can often come out as angry outbursts or passive-aggression. It can also lead to depression. Deep breathing, grounding exercises or meditation can be helpful.
Lonely? Consider if you would benefit from more connection. In a US study reported in the American Journal of Psychiatry, it was shown that . Connection can come in many different guises including with nature, animals and other people.
Tired? Consider if you’ve been working too many hours, or not getting enough sleep. A recent meta-analysis carried out by researchers at Keele University, Scotland, published in Sleep Medicine Reviews, 2021, showed that .
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Low blood sugar
What causes it? Low blood sugar, or hypoglycaemia, occurs when blood glucose levels drop below the normal range of 70 to 99mg/dL (3.9 to 5.5mmol/L). “Typical symptoms may include shaking, dizziness, sweating, hunger, irritability, confusion, pale skin, and even loss of consciousness in severe cases,” says .
“Those most at risk include diabetics and people with a history of hypoglycaemia. Blood sugar levels can also drop too low when you drink alcohol on an empty stomach, exercising excessively, and taking certain medications, like beta-blockers, can also cause blood glucose levels to drop.”
What can you do? “To fix hypoglycemia, eat or drink 15 to 20 grams of fast-acting carbohydrates, sugary foods or drinks without protein or fat such as fruit juice, soft drink or honey and banana on a rice cracker,” says Rob. “These will help raise your blood sugar levels quickly.
“Afterwards, rest and avoid strenuous activity until you feel better. To prevent low blood sugar, eat regular meals and snacks with a balance of carbohydrates, protein, and fats. Avoid skipping meals, eat before and after exercise, limit alcohol and don’t drink on an empty stomach.”
If you are diabetic, or susceptible to hypoglycemia, keeping a packet of glucose tablets handy is a convenient and practical option to raise blood sugar levels quickly. One study published in Emergency Medicine Journal found .
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Low motivation
What causes it? “For many people, stress is one of the main reasons they lose motivation,” says Dr Arroll. A recent study published in Experimental and Molecular Medicine found that in the major reward-related centre in the brain and decreases the motivation to pursue reward.
What you can do: “When you’re under stress, you can only focus on short-term outcomes,” says Dr Arroll. “So, if you want to stay motivated you need to reduce stress, even if it’s just going for a daily walk, spending time in nature, doing yoga, meditation or breathing exercises. The calmer you are, the easier it is to implement long-term habits and strategies to keep you motivated.
“To increase your tolerance to stress, you should engage in situations which are mildly frustrating,” adds Dr Arroll. “This helps to stretch your tolerance muscle. Adopt better coping strategies too, such as doing a deep breathing exercise in conjunction with positive self-talk. For example, instead of thinking, ‘I just can’t stand this’, tell yourself ‘I know this will be challenging, but I can cope’.”
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Low iron
What causes it? Iron deficiency and anaemia are not the same. You can have symptoms of ID without having anaemia. “Low iron levels are a leading cause of fatigue and tiredness especially in women and teenage girls,” says , registered nutritionist. “Other symptoms may include shortness of breath, pale skin and thinning hair.
“Iron deficiency can occur from poor dietary intake, especially if you’re vegan or vegetarian. Other possible causes include chronic blood loss from heavy periods, gastrointestinal issues, frequent blood donations, increased iron needs during pregnancy and malabsorption issues from conditions like coeliac disease.”
It’s important to check iron levels if you are experiencing any symptoms and also if you are pregnant or about to have surgery. A recent meta-analysis from the University of Manchester showed , such as premature birth and low birth weight. It may also increase the risk of postoperative infection, fatigue, blood transfusion and anaemia.
What can you do? Too little or too much iron in your body can cause serious health problems if not treated. “You can boost your dietary iron intake by increasing haem iron from sources like red meat, poultry, fish, and eggs, and non-haem iron from beans, lentils, tofu and dark green veggies,” says Rob. “To enhance absorption, pair these with vitamin C-rich foods like citrus fruits, and avoid calcium-rich foods, coffee or tea during meals, as they can inhibit absorption. If levels are very low then consider iron supplements, under the guidance of your GP.”
Ferritin is a blood protein that contains iron. A ferritin blood test measures how much iron the body stores.
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Low blood pressure
What causes it? Low blood pressure, or hypotension, is a condition where blood pressure readings are less than 90/60mmHg.
“This can sometimes lead to symptoms like dizziness, fainting, weakness or fatigue,” says . “While hypotension can be harmless for some people, in others, it may indicate an underlying health issue, such as dehydration, heart problems, or hormonal imbalances.”
What you can do: Your doctor can help you determine the cause. “Managing hypotension often involves making lifestyle adjustments such as increasing fluid intake, eating small frequent meals, and avoiding prolonged standing,” says Dr Patterson. “In certain cases, medication may be necessary. Certain medications including diuretics, beta blockers and antidepressants can cause low blood pressure. Always check with your GP.”
You can check blood pressure at home, using a blood pressure monitor. To begin with, take measurements, morning and evening, every day for a week. For more guidance, download the “measuring your blood pressure at home” fact sheet at bloodpressureuk.org.
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