As men age, many aspects affect their energy levels. Muscle mass naturally decreases, making it harder to remain energetic. Diet could also be less healthy, and sleep more irregular.
The body also becomes less efficient at producing adenosine triphosphate (ATP), the energy-carrying molecule present in all living cells. And do not forget the stress of putting up with a two-year pandemic.
The excellent news is that the causes of your energy debt even have fueling solutions. Here’s a have a look at how higher managing food regimen, exercise, sleep and stress can assist refuel your depleted energy tank.
food
According to Dr. Komarov, increasing your intake of polyunsaturated and monounsaturated fatty acids and protein can assist increase ATP and muscle mass.
Choose lean meats like chicken and turkey, fatty fish like salmon and tuna, and nuts. Also, eating a small meal or snack every few hours is healthier than three large meals a day. “Your brain has very limited energy reserves and needs a constant supply of nutrients,” says Dr. Komarov.
Fatigue can be an indication of dehydration. Although individual needs vary, men should drink about 15 cups (about 3.7 liters) of fluid per day from beverages and foods. Water and beverages comparable to coffee and tea are ideal. Some vegetables and fruit are about 90% water or more and supply a very good source of fluids. Examples include cucumbers, zucchini, bell peppers, tomatoes, celery, strawberries, peaches, oranges, and melons comparable to watermelon and cantaloupe.
What you do not eat is just as necessary. For example, reduce foods with a high glycemic index. These foods, that are mostly high in easy carbohydrates, quickly raise blood sugar levels and supply a jolt of energy. But this sudden increase often results in a rapid drop in blood sugar levels, a so-called sugar crash, which might result in fatigue. (Find an in depth list of high glycemic index foods at /glycemic.)
When does low energy turn into an issue?See your doctor when you experience low energy for a very long time or if the shortage of energy starts to affect your every day life. This is usually a red flag for a serious medical condition, comparable to heart disease, cancer, anemia (lack of red blood cells), or an autoimmune disease comparable to rheumatoid arthritis. |
exercise
Exercise boosts energy levels in several ways. “This not only helps build muscle, but also stimulates your body to produce more ATP in your cells,” says Dr. Komaroff. Exercise also boosts energy-boosting neurotransmitters within the brain, comparable to dopamine, norepinephrine, and serotonin, which give the mental lift you are feeling after exercise.
Aim for at the least 150 minutes of moderate aerobic exercise each week. Of course, exercising is usually a challenge when energy levels are already low, so start small. Some research shows that just 20 minutes of low-to-moderate aerobic activity three days per week can assist boost your energy levels.
It doesn’t matter what type of exercise you do. Studies have shown that non-aerobic exercises comparable to strength training have the identical energy-boosting effect as aerobic activities.
to sleep
Nothing refreshes the body and mind greater than a very good night’s rest. However, this is commonly difficult for older adults, who can have trouble falling or staying asleep.
It can assist to practice good sleep hygiene. For example, go to bed and stand up at the identical time on daily basis, including weekends, to maintain your sleep/wake cycle in sync along with your circadian rhythm. Establish a bedtime ritual through which you give yourself an hour before bed to shower, brush your teeth, and loosen up. Use the bed just for sleeping or sex (no TV or electronic devices). Keep your bedroom dark and funky.
Afternoon naps can assist with sleep quality, but keep them to twenty to half-hour, and do not nap inside several hours of your normal bedtime, as this will disrupt your sleep cycle. “If you’re still having trouble sleeping through the night, see your doctor,” says Dr. Komaroff.
Stress relief
Regular exercise can assist manage stress, but you can too explore mind-body exercises that emphasize calming the breath and mindfulness, comparable to yoga, tai chi and qigong. Also, reduce stress with diversions, comparable to taking on a brand new hobby. Stress that affects your sleep or appetite could also be related to anxiety or depression and should require skilled treatment.
Photo: © Sky Newsher/Getty Images