As we get older, we experience lags in our energy. We do not feel as energized as we used too, or we start to feel tired at a certain point in the day. Unfortunately, a big part of aging is our bodies begin to lose mitochondria and we start producing less ATP (Adenosine Triphosphate). ATP delivers energy to our cells, and mitochondria are our energy producers. Between the loss of mitochondria and this reduction in ATP, our bodies just are not producing the same energy levels as it used too. Additionally, other lifestyle factors such as certain medications, chronic illnesses, weight gain, overly toxic body, and poor diet can also contribute to these new feelings of exhaustion.
Let us discuss the different factors that may be draining your energy in more detail. If lifestyle habits are reducing your energy levels, you can make changes to greatly improve your energy.
Is there a large part of your day where you are inactive? As we age, we naturally lose muscle mass. Living a sedentary lifestyle, and not strengthening these muscles can create muscle shrinkage and loss of strength. So, what can you do? Become more active. Strengthen those muscles by exercising. Strong muscles can more efficiently utilize energy. Another exercise benefit, the positive brain chemicals that occur during physical activity. Just remember to exercise the way you enjoy. This could mean taking a long walk or exerting more energy by doing a 30 minute full body workout. Any way you can get your body moving will help improve your energy, as well as your overall health.
Chronic stress increases Cortisol levels. Cortisol is a hormone produced by the adrenal glands which can create inflammation and reduce energy production. You can help manage stress by practicing stress relieving activities. However, supplementation may be needed. Amino acids combined with B vitamins and Magnesium can be very effective at helping to reduce stress and support a calm mood. BiomeIQ’s Mood Plus supports calmness, relaxation, and good mood. Click here for more information.
Stress relieving activities:
- Breathing exercises
- Tai Chi
- Spending time in a serene location
- Taking a hot bath
Our diets help fuel the energy for our bodies. If you are not eating foods that support energy production, or if you are eating foods that take away from energy production, you are going to feel fatigued. Processed foods increase inflammation. Sugary foods are also inflammatory. You want to avoid processed foods and diets high in sugar. Click here for tips on limiting sugar.
So, what should you be eating?
- Organic foods
- Vegetables, fruits, proteins (fish, chicken, seeds, nuts, beans)
- Healthy fats
Not Getting Enough Sleep
Poor sleep contributes to chronic stress. If your body is unable to refresh and spend time in all the different sleep stages, it creates added stress. Not getting enough sleep even contributes to chronic inflammation. That is why it is constantly drilled into our heads to be getting at least 8 hours of sleep a night. Read more on the importance of sleep here.
If you are having trouble falling asleep, here are a few tips:
- Turn off all lights when it is bedtime, this includes artificial lights such as phones, TVs, etc.
- Get natural sunlight throughout the day.
- Set a “bedtime” and a “wake up time” and stick to it.
- Get at least 8 hours of sleep a night.
- Limit caffeine intake before bed.
- Maintain healthy blood sugar levels.
- Take Magnesium before bed. Magnesium helps the brain feel relaxed and calm, reducing anxiety provoking thoughts and allowing the body to feel relaxed and at ease. Soaking in a chelated Magnesium bath before bed can help reduce anxious thoughts and make falling asleep easier. Click here for BiomeIQ’s Pure Magnesium Chelate which is a fast-acting powder form of Magnesium Glycinate.
Consuming too much Sugar
Sugar has zero nutritional benefit. Perhaps, you get a slight burst of energy after consumption (sugar high) but this is quickly followed by a crash, and feelings of fatigue and poor focus. Additionally, sugar rots teeth and frequent sugar intake can result in weight gain. Worst of all sugar is inflammatory.
Limiting sugar intake can help reduce fatigue, as well as supporting weight loss, reducing inflammation, and improving focus. Drinking sugary drinks can cause blood sugar spikes which is typically followed by exhaustion or fatigue. Pay attention to the way you feel after eating sugary snacks or when combining sugary drinks with your meals. If you notice exhaustion creeping up, this is a good indicator that you need to reduce sugar consumption. In addition, make sure you are staying hydrated by drinking water throughout the day. If you are addicted to sugary drinks and have a hard time quitting cold turkey, start slowing by exchanging one of your daily sodas with a glass of water. Your best bet is avoiding soda altogether, but we know this is easier said than done. Read our article for more tips on limiting sugar.