Do you feel tired and lack energy?

Fatigue is a common feeling in modern life and can affect everyone at different life stages especially as we age. To fight a lack of energy, there’s no silver bullet but good diet and lifestyle habits can help.

DRINK PLENTY OF WATER

Sometimes you may feel tired simply because you’re slightly dehydrated. It is recommended to drink at least 2 liters of water daily to help maintain your body’s physical and cognitive functions.

BE PHYSICALLY ACTIVE FOR AT LEAST 30 MINUTES A DAY

Being physically active is easier than you think, especially if you make it “essential” and routine (just like the habit of brushing your teeth every day)! It also helps if you make it “social” such as meeting a friend for a walk each day at a regular time (come rain or shine)! Sometimes it’s hard to get started but once you do it feels great and it can contribute to make the rest of your day even better. You’ll feel more energetic and focused. Also try to do resistance / strength training exercises twice a week whether at home, at the gym or in the park!

Discover more about Maintaining Mobility here

GET A GOOD NIGHT’S SLEEP

Have a calming bedtime ritual and regular time to go to sleep. Avoid having disturbing lightening (e.g. reading on a tablet) or noise that can impact your sleep cycle. Keep your bedroom cool; most people sleep better in a slightly cool room versus overly warm one.

PAY ATTENTION TO YOUR DIET

Eat a balanced, varied diet focused on food and beverages that deliver high-quality protein and which are a source of vitamins and minerals.

• Experts indicate that aging adults need 1.0 to 1.2 grams of protein per kilo of body weight per day. (I.e. if you weigh 60 kilos, you need about 60 grams of protein a day.) One average size egg contains 6-7 grams of protein. Protein should ideally be consumed as part of each meal.

Learn more about the importance of protein.

• Eat a balanced and varied diet. For example, Vitamin B12 contributes to keeping your nervous system and red blood cells healthy and contributes to normal energy-yielding metabolism. Iron and Vitamin B12 sub-optimal levels are not uncommon, particularly in women and may lead to fatigue.

Here are some easy, tasty recipes to help you get your daily protein, vitamins and minerals.

If fatigue persists/ is regular, visit your doctor

PAY ATTENTION TO WHEN AND HOW YOU EAT

Eat a balanced, varied diet focused on food and beverages that deliver high-quality protein and which are a source of vitamins and minerals.

• Eat breakfast
  Food boosts your metabolism and gives your body energy to power your day.

• Don’t skip meals
  Eat regularly to maintain your energy levels.

• Don’t overeat
  Large meals can drain your energy contributing to less activity, weight gain and mobility issues.

MANAGE YOUR WEIGHT; AVOID EXCESS WEIGHT

Excess weight can make it more challenging to do physical activity which contributes to doing less and less activity followed by more and more weight gain. Feelings of fatigue accumulate. Keep your weight in check by eating a balanced diet focused on moderate portions, and enjoying at least 30 minutes of daily physical activity.

Learn more about Allies of Aging

MANAGE YOUR STRESS

Stress can play a role in fatigue as it causes your body to pump out hormones such as cortisol and adrenaline, which also impact memory and thinking. To combat stress, take time for yourself or seek out pleasing social engagement. It is well-known that time with a good friend, family or your pet can put you at ease and put the brakes on stress.