How can I maintain my energy as I get older?

Experts say our energy decreases mainly because of physiological changes. Both genes and the environment lead to alterations in cells and cause aged muscles to lose mass and strength and become less flexible. As a result, activities become more tiring. In addition, these cellular changes limit the pumping capacity of the heart muscle, reducing the flow of oxygen-rich blood that provides energy to the cells. Even if we don’t dance as fast as we once did, there are ways we can conserve that energy:

Let’s control stress

Stress-induced emotions consume energy. Talking to a friend or relative, joining a support group or seeing a therapist can help manage anxiety. Relaxation therapies such as meditation, self-hypnosis, yoga and tai chi are also effective tools for reducing stress.

Let’s do less

One of the main reasons for fatigue is overwork which can include work, family and social obligations. Better organizing our activity list is a good solution. Let’s prioritize our most important tasks and reduce those that are less important.

Let’s exercise

Reduced muscle mass is a major contributor to why older people feel tired. As early as age 40, we lose muscle mass, known as sarcopenia, which can reduce our stamina. The more active we are, the more energetic we will feel. Exercise and physical activity are also great ways to improve our mood. And if some problems now prevent us from doing the things we used to enjoy, we can be creative. If a knee pain prevents us from playing basketball, swimming is a great alternative. We shouldn’t stop moving as we get older. We just need to move in a different way.

Let’s avoid smoking

Nicotine is a stimulant, so it speeds up the heart rate, increases blood pressure and stimulates the activity of brain waves associated with wakefulness, making it harder to sleep.

Let’s rest productively

Most people need about 7 hours of sleep a night. And if some of us think we’re sleeping enough and it’s leading to insomnia then let’s sleep less. This advice may sound strange, but determining how much sleep everyone really needs can reduce the amount of time spent in bed without sleep. This process makes it easier to sleep and promotes more restful sleep in the long run.

Let’s eat for energy

What’s on our plate? As we age, our body’s ability to convert food into energy slows down. As a result, many of us gain weight. Sugar levels play a big role. Experts say “low glycemic” foods, such as beans, non-starchy vegetables, nuts and whole grains, can help keep your blood sugar balanced. “High glycemic” foods such as white rice, white bread and sugary drinks can cause rapid fluctuations in our blood sugar, which can steal our energy. In addition, a balanced diet for older adults should include about 0.6 g of protein per kg of body weight.

Let’s limit alcohol

The relaxing effect of alcohol is particularly strong at midday. Similarly, avoid a five o’clock cocktail in the afternoon if you want to have energy in the evening. If you are going to drink, do so in moderation at a time when you don’t mind your energy fading.

Let’s check for underlying diseases like anemia

Based on studies, many older adults are at risk of developing low red blood cell counts over time, which can cause significant fatigue unless treated. In addition to anemia, hypothyroidism can make people feel constantly tired. As we age, hypothyroidism becomes steadily more common, especially among women.

Let’s drink more water

What is the one nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It’s not some expensive sports drink. It’s water. If our bodies are lacking fluids, one of the first signs is feeling fatigued.

The post How can I maintain my energy as I get older? appeared first on ProtoThema English.