As the saying goes, you’re only as old as you feel. But what the saying fails to mention is that sometimes, you actually really feel old, exhausted, and worn-out. Fatigue is a frequent ailment particularly for those who have hit 50. Luckily, there are loads of manageable ways to increase energy and potentially even slow the aging process.
Aside from getting your daily fuel from the usual coffee and even caffeine supplementation including pTeroPure®, here are some tips for refilling your tank when your energy levels falter when you’re over 50.
Ensure it isn’t due to other health problems:
Fatigue is a common indication of various illnesses including:
- heart disease
- Thyroid disease
- Sleep apnea
Additionally, many medications can increase fatigue. These include some antihistamines, blood pressure medicines, diuretics, and other drugs. If you start to encounter fatigue after starting a new medication or worry that your fatigue is due to other health problems, talk with your doctor.
Create a sleep routine:
No matter how often you hear it, you probably still need a reminder of how important having a sleep routine is. Your body generates the majority of your energy hormones while you are sleeping. When you are burning the candle at both ends, you are inevitably going to lead yourself to fatigue and diminished energy levels.
Aim for six to seven hours of sleep per night, the optimal sleep period for someone in their 50s. If necessary, take a couple of very light natural sleep aids prescribed by your medical specialist a few nights a week to ensure you are getting a full night’s rest. You can’t underestimate the importance of sleep as you age.
Even though the last thing you feel like doing is exercising, many studies attest that physical activity can heighten energy levels. Exercise is consistently linked to improved vigor and overall quality of life. Exercise improves the working efficiency of your heart, lungs, and muscles. In addition, those who remain active throughout their 50s also have a greater sense of self-confidence.
Consider it the equivalent of improving the fuel efficiency of your car; exercise will give you more energy for any other kind of activity.
Consume lots of water:
Being dehydrated is a surefire way to have a lack of energy and an impaired physical performance. Additionally, dehydration has been proven to reduce alertness and concentration.
In order to know if you are drinking enough water, your urine should be pale yellow or straw colored. If it is any darker, then you need to drink more water!
Lose extra weight:
Shedding any extra weight you have can produce a powerful energy boost and improve your mood, vitality, and quality of life. In order to lose weight in your 50s, cut back on portion sizes, eat balanced meals, and increase your physical activity.
Eat more often:
Most professionals recommend eating smaller meals more frequently throughout the day as this may aid in steadying your blood sugar level. However, if you decided to start eating more often, remember to adjust your portion sizes to dodge weight gain.
Within your meals, choose whole grains and other complex carbohydrates because these take longer than refined carbohydrates to digest. This, in turn, helps prevent variations in your blood sugar levels.
Consume fats and foods that increase your energy levels:
Over the years, fat has gotten a bad rep But consuming the right types fat e.g., omega-3 fatty acids, monounsaturated, polyunsaturated, etc. is critical as you reach your later years.
The fats in nuts, avocados, coconut oil, and other healthy fats have been shown to aid with Alzheimer’s, diminish inflammation and chance of heart disease, and support weight loss. So, it’s time to make fats your friend!
But, as with everything, don’t overdo it! Those calories will still add up.
Intermittent fasting (IF) has different meanings to different people. Ranging from a simple overnight fast of 12 hours (that all adults would benefit from) to not eating between meals to going days without anything but juice or water, there’s a wide variety of fasts to choose from.
Currently, the most popular form is fasting for 16-18 hours at a time (for most, this means not eating until noon).
Consider doing intermittent fasting one day a week since it has been proven to reduce inflammation and to give your body valuable time to repair itself.
What tips and tricks do you have for enjoying the optimal energy in your 50s? Let us know in the comments! Good luck and stay strong throughout your 50s!
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AUTHOR BIO: Frank L. Jaksch Jr. is the Chief Executive Officer and a co-founder of ChromaDex. He oversees research, strategy, and operations for the Company with a focus on scientific and novel products for pharmaceutical and nutraceutical markets. Mr. Jaksch earned a B.S. in Chemistry and Biology from Valparaiso University.