5 Ways Seniors Can Reduce Fatigue and Feel More Energetic
As we approach 2020, one thing on many of our New Year’s Resolution’s lists is to live healthier lives, whether it’s exercising more, participating in activities that are good for our mental and cognitive health, and other fulfilling and supportive hobbies and behaviours.
But there is one key health factor that supports all these activities is our energy levels. And, as we age, fatigue is one aspect that we need to be conscious of managing.
Fatigue increases generally as we age, but can also be caused by specific behaviours and illnesses. The National Institute on Aging lists several specific triggers that cause fatigue, including chronic diseases, side effects of medications and lack of sleep.
Long story short, if you are especially concerned about fatigue talk to your doctor.
But if, like a lot of us, you feel healthy overall but are looking for ways to give your energy levels a bit of a boost so you can do more of what you like, there are some adjustments, activities and nutritional improvements you can make in your life to put a bit more pep in your step.
Maintain healthy sleep habits
Making sure you are getting enough sleep is an obvious step to increasing your energy and fighting fatigue. But it’s not just aiming for 8 hours of sleep that matters; the quality of sleep matters too. This means following the right behaviours during the day to ensure you get a full restorative night of rest.
If you are experience infrequent and inadequate sleep ,you may need to reset your sleep schedule -- when you go to bed and when you fall asleep. Harvard Medical School recommends this process:
Resist the urge to nap during the day
For the first night of your reset, go to bed late and sleep for only 4 hours (you can do it!)
If you slept well for those 4 hours, add another 15-30 minutes of sleeping time the next night
Keep adding additional sleeping time, so long as you find that you fall asleep soon after going to bed, and sleep soundly all night
Other healthy sleep habits to follow include:
No caffeine starting 12 hours before bedtime
Maintain a cool temperature and keep your bedroom dark
Avoid digital screens, including TVs and smartphone devices, at least an hour before bed
Go to bed and wake up at the same time consistently
Get enough Vitamin D, or try a supplement
Getting enough vitamin D supports many health body functions, including a strong immune system, and it will also help keep your energy levels up. Our main source of Vitamin D is sunlight, as our skin converts the UV rays of the sun.
However, as we age our skin becomes less effective at converting sunlight to Vitamin D. A healthy dose of Vitamin D brings many healthy benefits -- including possibly helping prevent osteoarthritis and fractures -- and improving our energy and mood is a big one.
This means that you may want to consider taking a daily Vitamin D supplement, or eating foods rich in Vitamin D such as fatty fish. For those taking supplements, Johns Hopkins Medicine has a helpful chart explaining how much Vitamin D we should consume at various ages.
Consider a Vitamin B-12 supplement
Another vitamin connected to seniors’ energy levels and condition associated with aging is Vitamin B-12. As essential vitamin, B-12 is found in fish, meat and poultry but up to 30 percent of seniors can have trouble absorbing it this way. Fortified breakfast cereals are also a good source.
Insufficient B-12 is linked to weakness, difficulty walking, tingling feelings in your legs or hands, and anemia. A B-12 deficiency can often be overlooked, so it is something you may want to explore, as it can directly affect overall energy levels.
According to the Mayo Clinic, if you are not consuming B-12 rich foods like beef, eggs and enriched cereal daily, you may need a B-12 supplement. They recommend 2.4 micrograms, which is easily met through a daily B-12 pill.
Get regular aerobic exercise to improve your heart health
Moderate cardiovascular activity that raises your heart rate will give you more energy. This kind of exercise builds heart strength, which pumps more blood and delivers more oxygen and nutrients to your muscles. This kind of moderate exercise is especially important as we age, because our heart’s strength naturally declines.
One direct way to improve your heart health, and enjoy that energy boost, is through regular brisk walking. Low-impact exercise activities like swimming are also a great option for those looking to add fitness activities that aren’t hard on our joints. Remember to aim for 2 ½ hours of moderate cardiovascular exercise each week.
Maximize your nutrition intake through a balanced diet
Aside from making sure you get enough of vitamins D and B-12, you should also make sure you maximize your nutrient intake from your diet. Though our bodies need less food as we age, we also have to consume more vitamins and minerals.
The best way to do this is by making sure you eat the right kinds of food that deliver the most health and energy benefits.
Canada’s food guide for seniors recommends whole grain foods, and lean meats and other protein sources. Our taste buds may fade in our golden years, which can make eating healthy food less enjoyable, so try cooking with different herbs and spices to make those must-eat foods tastier. Vegetables you may no longer eat raw can be cooked in other ways to make sure you still benefit from the nutrition they provide.
One more thing…
The care team here at Sundial Lakeview Retirement Residence has designed our Orillia retirement home with your best health in mind. Looking to add some light exercise to raise your energy? We offer a well-equipped exercise room for you to enjoy low-impact exercise. Not always able to get your nutrients through healthy home cooking? Our dining room meals are prepared with nutritional balance in mind, while also not sacrificing flavour.
If you’re curious, we welcome you to book your complimentary tour of our community, or contact us directly if you have any questions.