Fatigue is not an inevitable side effect of aging. If your energy is flagging, learn how to pinpoint the reasons. You can then take steps to live a more vibrant life. 

Feeling tired all the time? Don’t just chalk it up to getting older. There are countless reasons for fatigue, and many of them are things you can address. So, if you’re running on empty, let’s explore some other possible causes and find ways to boost your energy. 

Habits you can stick to   

What’s the first good step to renewing your vim and vigor? Start by talking with your doctor. They can run tests to rule out any health problems such as diabetes, thyroid issues, low iron in the blood, certain vitamin deficiencies, or some other health problem. Your doctor can also pinpoint any meds you’re taking that could make you tired.

Next, think about some of the lifestyle habits that may be making you tired. How can you change them? Here are 9 habits worth looking at. 

1. Get the right amount of quality sleep

Most health care experts suggest 7 to 9 hours of sound sleep each night. It’s best to focus on the quality of your sleep, ensuring that it is restful and you’re not struggling to stay asleep. If you are struggling to fall or stay asleep, talk with your doctor for help. Learn about 2 life skills that can help you sleep.  

Karen found a few different ways to enhance her sleep.

"Exercise helps me sleep,” she said. “On the days I work out, I always sleep better. I also try to forgo stressful conversations with friends or family members at bedtime. And I shut off my phone, ignore texts, and stop looking at any screens about an hour before I want to go to sleep.” 
 
2. Choose foods that give you energy

Foods loaded with added sugar or refined carbs, like white bread and pasta, may give you a quick jolt of energy but lead to an equally sudden plunge. While they’re okay to have sometimes, consider skipping these and other junk foods as you try to fine-tune your energy levels. Instead, try to eat nutrient-rich whole grains, fresh fruits, and veggies.

Fats found in olive oil, nuts, and seeds are another potent source of sustained energy. And protein helps build and repair your body. These foods are also packed with vitamins and minerals. They can help give your body the energy it needs all day long. 
 
3. Drink enough water

When you’re even a little dehydrated, you can feel weak and tired. You may get busy throughout the day and forget to drink enough fluids. Also, as people age, it’s common for their sense of thirst to decrease. But that doesn’t mean it’s okay to drink less water.

So, how much water is enough? Everyone’s needs are different. They can differ depending on age, activity level, climate, size, the foods they eat, and certain health conditions. Ask your doctor how much water and other fluids you need each day. 
 

4. Don’t skip your workouts  

When you’re tired, working out may be the last thing you feel like doing. But getting active or working out can fuel your energy by helping to move nutrients and oxygen through your bloodstream to all the cells of your body.

“Even though working out sometimes makes me tired, it’s a ‘good tired,’” said Karen. “I now work out 5 days a week. So, I now sleep better, and my overall energy and mood are better. But if I start skipping workouts, those aspects of my well-being start to falter.” 
 
5. Stay engaged with life

Sometimes boredom and isolation can make you feel tired. Hang out with upbeat, happy people who you find stimulating. Try novel activities, learn new skills, and foster your curiosity and sense of discovery. Spend time doing things that give your life meaning, purpose, and passion. All of these steps offer a great way to excite you and fuel your energy. 
 
6. Limit alcohol and caffeine

If you drink coffee or soda all day, and struggle to sleep at night, try cutting back. It’s also a good idea to limit alcohol. If you are drinking alcohol each day and feel tired or have trouble sleeping, try easing off. Or talk with your doctor if you need help doing so. 
 
7. Quit smoking

Nicotine and other toxins in tobacco can disturb your sleep, stymie blood flow, and lower oxygen levels in your blood. All of that adds up to a habit that can drain your energy. Talk with your doctor about medications and other tips to help you quit. 
 
8. Keep stress in check

Mental fatigue and strong feelings can drain you. Stress can boost levels of cortisol and adrenaline in your body, which can add to fatigue. If it’s not managed, stress can also lead to emotional exhaustion. When not treated, depression and anxiety can wear you out too.

Karen found a helpful way to help soothe her stress.

“One tool I use is to gently repeat a calming mantra to myself. It helps shift my focus away from outside stress and distractions so they don’t get to me,” Karen explained. “And it helps to renew my energy, too.” 
 
9. Shorten your to-do list

Try not to overload your to-do list with too many tasks either at work or home. Too much overtime, coupled with too many personal tasks and social events, can lead to burnout. Also, spread out activities each day. Take breaks for healthy meals. Carve out time to relax. This balance may help keep you going and help you maintain your energy. 

You can reclaim your energy, too 

Keep in mind that, like Karen, you may be able to pinpoint the causes of your fatigue. You can then put solutions in place to overcome them.

“It’s been a journey of discovery and learning to pay closer mind to my eating, sleeping, and exercise habits. I’ve been able to amend them. And that has noticeably improved my energy levels,” Karen said. “And I no longer fall into that mental trap of blaming my age for how tired I feel. That’s a very empowering feeling.”   Learn More www.drinkbc6.com