After spending a few weeks with my nonagenarian dad, I noticed that he naps - a lot. After lunch and a few hands of gin, he'd settle in for a nap and only emerge from his bedroom when it was time for dinner. Now, it's not unusual for someone in their 80's and beyond to sleep up to 12 hours a day. Older folks are more likely to experience side effects from medication, which often results in feeling sluggish. And as we age, we lose mitochondria, the engine in human cells, and we produce less adenosine triphosphate (ATP), the molecules that provide energy to those cells.
So if you feel that your energy isn't what it was when you were younger, chalk some of that feeling up to father time. But it's also very likely that's not the only thing that's making you feel worn out. Your lifestyle habits contribute a significant role in your energy levels and could be partly to blame if you're feeling daily sluggishness. Fortunately, the following energy-zapping habits can easily be flipped, so you start feeling a bit more get-up and go.
When you have less muscle, you have fewer mitochondria, and less ATP. Inactivity compounds the problem by shrinking and weakening your muscles and causing them to use energy inefficiently.
The fix is exercise - which strengthens your muscles, helps them become more efficient and conserves ATP. Shoot for 30 minutes a day, at least five days per week, of the most intense exercise you can muster. The 30 minutes doesn't have to happen all at once. You can spread activity out over several shorter periods. And don't think you need to break a sweat - climbing stairs or walking instead of driving all count.
Your style can have a powerful effect on how others view you. And it certainly affects the way you see yourself. But are those jeans that squeeze your middle really worth the fatigue they may be causing? Tight clothing constrains optimal breathing and blood flow, which reduces the oxygen that travels to your brain and muscles. Oxygen energizes your cells, so the less oxygen you get, the more tired you feel. Wearing comfortable clothing in the right size allows you to get adequate oxygen so you'll feel more energized.
Chronic stress increases the hormone cortisol and another thing that contributes to ATP drain. Cortisol also increases inflammation, which reduces ATP production. Try stress-reducing techniques associated with decreasing cortisol like yoga, meditation, breathing exercises, or guided imagery. Start with 10 minutes every day.
An inconsistent sleep cycle throws off your natural circadian rhythm, causing you to feel whipped out even on days when we've had a full night's sleep.
Good sleep hygiene practices on a consistent nightly basis is ideal. Stick to a specific bedtime and rise at the same time every day. Keep your room cool, dark, and quiet. Put your phone away and turn off the TV as the connectivity and bright light of any kind stimulate your brain and prevent sleep.
Sugar-heavy soft drinks cause blood sugar spikes that are almost always followed by a drain of energy. Dehydration can also make you feel tired, as can drinking caffeinated beverages and too much alcohol near bedtime. Healthy people need at least 48 ounces of fluid every day, and more if you're exercising or outside in hot weather.
Not interacting with other people regularly has been shown to cause depression, and depression causes fatigue. The power of interaction and connection brings a different outlook and boosts your energy. We produce brain chemicals that make us happier and give us more energy when we connect to people. Make it a point to regularly meet up with family, friends, neighbors, or new acquaintances - even if it's using a web platform like Zoom or FaceTime.
Sufficient amounts of vitamins and minerals are necessary to produce enough ATP. Without enough healthy food, you'll feel fatigued. And too much unhealthy food - meaning processed, high fat, and simple carbohydrates - increases inflammation, impairing ATP production, and reduce your energy. The fix is to eat healthy food; whole grains, vegetables, fruit, and lean proteins like chicken, fish, and nuts. If your appetite isn't what it used to be when you were younger, you may not be getting enough nutrition. You may need to get the fuel your body needs to function from other sources, like quality supplements.
Your body is awash in the hormone testosterone when you're young and full of energy. But as you age, your T levels drop significantly, and this hormonal decline can seriously affect your stamina. A variety of natural ingredients are scientifically proven to increase your testosterone levels. Predoxen's Testo Boost contains some of these powerful nutrients like maca root, Tongkat Ali root, L-Arginine HCL, and horny goat weed extract. Our formula supports testosterone production, healthy libido, muscle growth, and plenty of energy.
And finally, if lack of energy is accompanied by other symptoms like headaches, or muscle and joint pain, don't ignore it. These may be signs of more severe health issues, and a visit with your doctor could be in order.
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