As men age, many factors affect their energy levels. Muscle mass naturally declines, which makes it harder to stay active. Diet may become less healthy, and sleep more erratic. The body also becomes less efficient at producing adenosine triphosphate (ATP), the energy-carrying molecules found in all living cells.
While supplements and vitamins play an important role in keeping you tip top, there are other changes you can make to enhance your own natural energy levels:
Stress-induced emotions can drain your energy reserves. Seek ways to diffuse stress, such as talking to friends or joining support groups. Relaxation techniques like meditation, self-hypnosis, yoga, and tai chi can be powerful tools in stress reduction.
Lighten your load
One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of "must-do" activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.
Exercise almost guarantees that you'll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. Exercising can lead to higher brain dopamine levels, which helps improve your mood. Better physiological activity helps you get a good nights sleep. Even a daily brisk walk can provide substantial benefits. Periodically increasing the intensity of your exercise routine offers additional health advantages.
Smoking not only threatens your health but also disrupts sleep patterns. Nicotine is a stimulant that can hinder falling asleep. It speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep, while it can also and awaken you with cravings once asleep.
Ensure you get enough quality sleep. Aim for 7-9 hours per night to rejuvenate your body and mind.
Eat for energy and vitality
Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero. In general, avoid high-carbohydrate and high sugar foods.
Use caffeine to your advantage
Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p.m.
Our alcohol intake as it is one of the major causes of energy loss. The sedative effect of alcohol blocks our neurotransmitters effecting our mental clarity, this also inhibits our motor skills and control. If you are going to drink, do so in moderation at a time when you don’t mind having your energy wind down.
Our body is made up of nearly 70% water. It is the most essential nutrient we need to maintain and enhance our natural energy levels. Our body functions optimally when it is well hydrated. Hydration helps keep our internal organs supple and remove toxins and wastes that can block our energy levels and prove harmful. If your body is short of fluids, one of the first signs is a feeling of fatigue. So keep hydrated with water.
Choose healthy snacks like nuts, yogurt, or fruit when you need an energy pick-me-up between meals. A handful of almonds or peanuts, are high in magnesium and folate. These nutrients are essential for energy and cell production. A lack of these nutrients in your system can leave you feeling weary.
Stay Socially Active
Maintain social connections with friends and family. Engaging in social activities can boost mood and overall energy.
Consult a healthcare provider to identify necessary supplements, such as vitamin D or B-complex vitamins, to address deficiencies that might contribute to low energy.
Manage Chronic Conditions
If you have chronic conditions like diabetes or heart disease, manage them effectively through medications and lifestyle changes, as these conditions can impact energy levels.
For some men, declining testosterone levels can lead to decreased energy. Schedule regular check-ups with your doctor to monitor your overall health wellbeing.
Keep in mind that individual factors, including age, lifestyle, and health conditions, can influence energy levels. Listen to your body and make gradual, sustainable changes to your routine to enhance your vitality. If persistent fatigue persists, seek guidance from your doctor to rule out underlying medical issues.