Ever hear that old saying “You’re only as old as you feel”? I have, and at 75, in a few months, 76 years young, I feel like I’m 50! Over the years, I adopted healthy eating habits and exercise regularly. It was a struggle in the beginning, but I know one of the keys to longevity. For many people, when they hit middle age, they start to feel tired most of the time and lack energy. There are a few ways to fight fatigue, some of which I will share with you today.

Do you have health issues? Many illnesses like diabetes, heart problems, arthritis, anemia, thyroid problems, sleep apnea, and anemia can contribute to your lack of energy. As well, the medications you take for these and other medical conditions may have you feeling tired. Some medications, like blood pressure medications, antihistamines, diuretics, and others, can have you feeling wiped out! When starting a new medication, and you feel tired all the time, let your doctor know.

Get moving! Many studies have shown that exercising increases energy levels. A study done by Kerry J. Stewart, professor of medicine and director of clinical and research exercise physiology at Johns Hopkins University, states, “Exercise has consistently been linked to improved vigor and overall quality of life.” To be clear, that doesn’t mean to start off doing 50 push-ups, or walk 2 miles. Start off walking a few blocks and build up from there.

Starting with any exercise is good but take a look at yoga. It has been found to increase clear-mindedness, energy, and confidence. It’s never too late to start. The University of Oregon researchers offered Yoga classes to 135 men and women, ages 65-85. At the end of six months, participants reported an increased feeling of well-being and a boost in their energy.

Stay hydrated! Being dehydrated takes all of your energy and gets in the way of physical performance. Dehydration can occur in people doing regular chores. Last week, I started trimming hedges. It was early in the morning, but by 11 am, I was drenched with sweat and had no energy. Silly me, I didn’t consider drinking water during the process. Add cucumbers, fruit, or veggies to your water to get a greater energy boost!

Get your rest! Since retiring, I sometimes stay up until one or two in the morning. In the winter months, I sleep in later in the morning. In the late spring and summer, no matter how late I stay up, I am up by 7 am, watering my flower beds and garden. There is something about that sunrise that won’t let me sleep late. I will take a 30-minute nap late in the afternoon to help with my fatigue. Napping restores wakefulness and promotes performance and learning. Take caution, do not nap longer than 30 minutes or you may have difficulty sleeping at night.

A 2009 study done by scientists at Italy’s University of Siena, volunteers who took one fish oil capsule for 21 days showed faster mental reaction times and felt more vigorous. Omega-3 oils boost alertness.

Are you aware of your circadian rhythms? Known as your body clock, your bursts of energy vary. For some people, they feel their best early in the morning, “morning larks,” that’s me! Others are night owls and at their best late at night, “night owls”. The structure of your brain and genetics determine these differences. Become aware of your circadian rhythms and structure your demanding activities when you are at your peak.

Time to address the elephant in the room. Weight! No doubt, when you are overweight, your energy level is low. Losing weight is a process; however, reducing your weight by small amounts can improve mood, vigor, and quality of life. Gradual reduction is best; start by reducing your portion sizes. Eat balanced meals and increase your exercise.

Reducing your meal portions and eating smaller meals several times during the day, keeps your blood sugars level. An example is a breakfast of cereal, fruit, and juice in the morning. Mid-morning, eat a piece of fruit. Have your heaviest meal of the day (dinner) at lunch time. Have a snack at dinnertime, and no later than eight o’clock, eat a light snack. Because you are eating more often, keep your portion sizes small to prevent weight gain.

Get started on your path to health, boosting your energy level and longevity. It’s your thang, do what you wanna do, just remember, health is wealth!

Until next time,

Peace, Love, and Blessings❤️