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 don't 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 take a look at how higher weight loss program, exercise, sleep and stress management may also help refuel your depleted energy tank.
Food
According to Dr. Komarov, increasing your intake of polyunsaturated and monounsaturated fatty acids and protein may also help 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. Komaroff.
Fatigue can also 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 reminiscent of coffee and tea are ideal. Some fruit and veggies are about 90% water or more and supply an excellent source of fluids. Examples include cucumbers, zucchini, bell peppers, tomatoes, celery, strawberries, peaches, oranges, and melons reminiscent of watermelon and cantaloupe.
What you don't eat is just as essential. 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, often called a sugar crash, which may result in fatigue. (Find an in depth list of high glycemic index foods at /glycemic.)
When does low energy grow to be an issue?If you experience prolonged low energy or the shortage of energy starts to affect your day by day life, see your doctor. This could be a red flag for a serious medical condition, reminiscent of heart disease, cancer, anemia (lack of red blood cells), or an autoimmune disease reminiscent of rheumatoid arthritis. |
exercise
Exercise boosts energy levels in several ways. “This not only helps increase muscle mass, but also stimulates your body to produce more ATP in your cells,” says Dr. Komarov. Exercise also boosts energy-boosting neurotransmitters within the brain, reminiscent of dopamine, norepinephrine, and serotonin, which offer the mental lift you're feeling after exercise.
Aim for not less than 150 minutes of moderate aerobic exercise each week. Of course, exercising could be 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 every week may also help boost your energy levels.
It doesn't matter what sort of exercise you do. Studies have shown that non-aerobic exercises reminiscent of strength training have the identical energy-boosting effect as aerobic activities.
to sleep
Nothing refreshes the body and mind greater than an excellent night's rest. However, this is commonly difficult for older adults, who could have trouble falling or staying asleep.
It may also help to practice good sleep hygiene. For example, go to bed and rise up at the identical time each day, including weekends, to maintain your sleep/wake cycle in sync together 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 may also help with sleep quality, but keep them to twenty to half-hour, and don't nap inside several hours of your normal bedtime, as this may disrupt your sleep cycle. “If you're still having trouble sleeping through the night, see your doctor,” says Dr. Komaroff.
Stress relief
Regular exercise may also help manage stress, but you can too explore mind-body exercises that emphasize calming the breath and mindfulness, reminiscent of yoga, tai chi, and qigong. Also, reduce stress with diversions, reminiscent of taking over a brand new hobby. Stress that affects your sleep or appetite could also be related to anxiety or depression and will require skilled treatment.
Photo: © Sky Newsher/Getty Images