As we age, our bodies change. We find that we cannot do what we used to do, and we can start to feel like our life experiences are catching up with us, having a negative effect on our physical and mental condition along with our energy levels.
Whether from injury or illness, or just the fact that we are carrying extra weight from our metabolism slowing down, it can all start to feel like a struggle. There are ways to defy the ageing process and become more fit, leading to increased levels of physical and mental energy. Below are seven ways to become a better, more active you by boosting your energy levels.
1. Improve your diet
As we get older, the saying you are what you eat becomes ever truer. A diet low in saturated fat and high in fiber is always a good idea, no matter what your age. However, as a person over 60 it is even more important to watch what you eat.
Plenty of fruit and vegetables should be consumed, with a concentration on heart healthy grains. Combine this with high protein foods like lean meat and oily fish, food that is high in omega 3.
Furthermore, it could be that you have a magnesium deficiency. Magnesium is mineral that is required to perform vital functions in the body, for example converting glucose into energy. Try to snack on almonds or cashews to boost your magnesium levels.
2. Get enough sleep
Getting enough rest is important, perhaps obvious, solution to ensure your energy levels are maintained and boosted. Try to get into a routine of sleeping and rising at the same time every day. This will enable your body to maintain a natural sleep rhythm, meaning a high quality rest. There are other habits that can also mean that you have a good night rest.
Try to have an hour before you lay your head on the pillow at night where there are no distractions. No TV, bright light, or anything else that might over stimulate the brain.
3. Regular exercise
Try to find time to exercise four to five times a week. This will improve your fitness and release feel good endorphins that will leave an enduring boost to your energy levels and also help to improve your mood. This could be in the form of yoga, walking, swimming, or any sort of cardio vascular workouts.
4. Eat smaller meals more often
Eating three larger meals a day has the effect of fluctuating glucose levels within your body, meaning your metabolism can be affected. Eating smaller meals more often can mean a more stable intake of calories during the day.
5. Reduce stress
A person in a constantly stressed and anxious state uses up a lot of energy, not mention the adverse effects that this can have on you cortisol (stress hormone) levels. High cortisol levels increase the risk of heart attacks and strokes etc.
Try to take time out of your day to reduce stress. This could be by going for a relaxing walk, or performing yoga. A less stressed existence can only lead to a more energetic life.
6. Drink more water and less alcohol
As we age we also need to be mindful of how hydrated we are. Sometimes, feeling dehydrated can leave you tired and lethargic. Staying hydrated helps maintain your cognitive function and will leave you feeling more alert. In addition, alcohol has the opposite effect.
Obviously, over indulging in alcohol can lead to all sorts of issues, the least of which would be a hangover. However, even small amounts of alcohol can dehydrate and can also interfere with sleep patterns, which is not a good idea (see point 2).
7. Do what you love
Nothing is more draining than leading a miserable life. In our older years and through retirement it is important that we do what we love every day. This can be continuing to work, enjoying hobbies we love most, volunteer work, spending time with family or friends, travel and anything else that makes us happy.
The most important thing is to find joy every day and look forward to each day!