It’s no secret that energy often decreases as people age. Getting up in the morning gets more difficult and you get tired faster at the end of the day. While some energy loss is due to age, there are also ways to increase energy levels in men as they age.
In fact, seniors can stay much more fit and active than many people assume. Age doesn’t need to stop you from being mobile and enjoying life. The following areas are all ways to increase energy levels and get back to your life.
Check Vitamin D Levels
Vitamin D is synthesized in the presence of sunlight. Simply getting sun regularly is often enough. But, your ability to make vitamin D decreases with age. You may not be able to get your levels high enough from sunlight alone.
This makes vitamin D one of the few supplements that most seniors would benefit from. In fact, vitamin D supplements are often prescribed.
There are many symptoms of vitamin D deficiency, one of which is lower energy levels.
Focus on Whole Foods
Processed foods are laden with added ingredients. They’re often high in calories and sugar as well. This type of food can make people feel sluggish. It can also lead to energy spikes and drops.
Focusing on unprocessed and fresh food instead gives you access to more nutrients. This includes antioxidants and other beneficial compounds from plants.
Check Your Other Nutrients
Keep an eye on your overall nutrient intake too. Deficiencies can easily lead to lower energy levels. Nutrient deficiencies can occur even if your diet seems healthy. You might simply be missing a key nutrient or two.
An important example is vitamin B12. This compound is very relevant for energy. It’s mostly found in animal products, particularly dairy and red meat. Some plant-based products are fortified with B12, but the levels may not be sufficient.
A primary physician will be able to test for any deficiencies and make recommendations.
Pay Attention to Mental Health
Emotional challenges can have a physically draining effect. This is especially common for people with anxiety or depression, as well as for those who regularly worry. The pattern also means that you may feel much more tired after a
If issues are long-term, men may need to talk to a counselor or their doctor to find solutions.
It’s also important to simply be kind to yourself. You may need more rest some days or to take time out to simply feel through your emotions.
Be Active
Increasing activity levels is a key way to improve energy. There are plenty of safe exercise options, regardless of any physical limitations you face. You can also start small. Even just a little exercise is better than none. You can increase the amount and intensity over time.
Try to include some resistance exercise in the mix, as there is often muscle loss as people age. Getting enough protein in your diet can help promote muscle development as well.
Get Enough Sleep (& Good Sleep)
Getting sufficient sleep is important as well. This generally involves going to bed at the same time each night and getting up at the same time. This type of routine can promote energy.
The quality of sleep also matters. People who wake up multiple times in a night may be getting less sleep than those who do not.
There are also medical conditions that can affect sleep quality – like sleep apnea. Such conditions are not always obvious, so it’s important to talk to your doctor if you are concerned.
Consider Medications
Decreased energy is a common medication side effect. Common examples include antidepressants and medications for high blood pressure.
This makes it important to review medications regularly. Talk to your doctor about whether medications are still needed and whether there are alternatives. Some medications will only be needed in the short term. You may also be able to reduce medication reliance by making lifestyle changes.
Be Realistic
While there are plenty of ways to increase energy, most people do find that they need more recovery time with age. This may mean that your energy levels may remain lower than you would hope for.
The trick is to find ways to optimize your energy levels and to take advantage of that energy to the fullest. One part of that process is simply taking time to rest.
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