Don’t Blame Low Energy Levels On Age

Don’t blame low energy levels on age. Age is definitely an excuse for not having a lot of energy, but it’s still an excuse and excuses are what’s holding you back. They’re holding you back from doing, being and achieving what you want in life.

Do you ever hear yourself say I’m too old for this? Could it be because you don’t have the energy to do something? If so, then stop and ask yourself is it really my age that’s affecting my energy levels, or maybe it’s something else?

Turn your limiting belief regarding age and energy into an empowering one. Use some or all of these easy strategies to increase your energy levels.

Proven Strategies for Gaining More Energy Throughout The Day

Check Your Vitamin Levels

Vitamin D

Low vitamin D levels are associated with reduced mitochondrial function.

Don’t remember high school biology?

Mitochondria are the powerhouses in the cells that generate energy. Low energy in the cells equals low energy throughout our bodies.

It’s not called the sunshine vitamin for nothing. The sun acts as a catalyst for the skin and turns it into vitamin D3.

No other vitamin requires whole body participation like Vitamin D. That may be because it’s not actually a vitamin but a hormone.

A major cause of vitamin D deficiency in the U.S. is our lack of contact with direct sunlight. This is probably because we’re so aware of the negative effects of UV light on our skin.

We’re even more aware (scared) as we get older. We know how it accelerates wrinkles and age spots. So we’re wearing more sunscreen, hats, longs sleeves and pants to protect us from the UV rays.

While this is very important, it negatively affects our vitamin D intake that we get from the suns Ultra Violet B rays. The magic happens when the UV B rays hit cholesterol in our skin cells and forms Vitamin D.

Try getting more sun. It’s recommended that you do it at noon for a short period of time when the sun is at its highest point. This is when UVB rays are most intense.

You can always increase your Vitamin D levels through your diet and supplements if you don’t want to expose your skin to more sun.

It’s always better to increase your vitamin levels through diet than supplements. Foods including fish, beef, fish liver oils and egg yolks are high in vitamin D will help you up your energy levels at any age.

If you choose to supplement, the recommended dietary allowance (RDA) of vitamin D for women 19-70 is 600 IU. For women over 70 it’s 800 IU.

B Vitamins

You’re probably familiar with B Complex Vitamins such as Riboflavin (B2), Niacin (B3), B6, Folic Acid (synthetic form of B9).

But when you think of a lack of energy you probably think of B12 (a.k.a Cobalamin). That’s because it’s also known as the Energy Vitamin.

Each B vitamin has it’s own specialty, but all B vitamins help transform the foods you eat into cellular energy.

Energize your cells, energize your life!

Deficiency in any of of these can lead to fatigue and a lack of energy. All B Vitamins are essential (except Niacin). This means that the body can’t make them on its own and need to be gotten elsewhere.

B12 specifically is necessary for healthy nerves and to make DNA and red blood cells. Red blood cells transport oxygen to all parts of your body, which is key to maintaining high energy levels.

For the normal absorption of B12 you need sufficient amounts of what is called the intrinsic factor. As you get older the body’s ability to make it decreases. Increase your intrinsic factor by eating foods rich in the B vitamins and consider supplementation.

Getting your vitamins through a healthy diet is always preferential to supplementing. Here are healthy foods high in one or more of the B Vitamins.

• Salmon
• Leafy Greens
• Organ Meats
• Eggs
• Milk
• Oysters, Clams and Mussels
• Legumes
• Beef
• Chicken and Turkey
• Yogurt
• Pork

If you do decide to take a B vitamins supplements make sure it’s a Vitamin B complex vitamin. Taking the B vitamins separately (except B12), can create an imbalance in your body. Always take B12 by itself.

Proven Strategies for Gaining More Energy Throughout The Day

Choline

Choline is an essential nutrient that you don’t hear of too often. It’s necessary for maintaining energy levels.

Your body needs it for many processes in your body, including:

• Cell structure: Makes fat that supports the structure of cell membranes
• Cell messaging: Involved in the production of compounds that act as cell messengers
• Fat transport and metabolism: Is essential for removing cholesterol from your liver
• Nervous system health: Helps make acetylcholine that is involved in memory, muscle movement, regulating heartbeat and other basic functions

Choline isn’t a vitamin or a mineral. It is however usually grouped with vitamin B complex because of their similarities.

Try adding some of these foods that are high in choline to your diet:

• Eggs
• Liver
• Salmon
• Cauliflower

There’s no RDA for Choline, but there’s what is called Adequate Intake or AI. The AI for non pregnant women is 425 mg and 550 mg for men.

If you don’t get enough in your diet and choose to take supplements try CDP-choline or alpha-GPC. They tend to have higher choline content per weight than the others. They are also more easily absorbed.

Supplementation is recommended for vegetarians and vegans. But as with any type of supplementation you should consult with your physician first.

Sleep

Most of us loved to sleep as kids, but as we’ve gotten older a lot of us made sleep a lower priority. I know I have. The older I get, the earlier I get up because I don’t want to “miss anything.”

Seems like getting enough sleep at any age to increase your energy levels is a “no brainer.” But if that’s the case, why are most of us not getting enough sleep? According to the Center for Disease Control and Prevention (CDC), more than one-third of American adults aren’t getting enough sleep.

But even if you’re getting 7-9 hours hours of sleep as recommended, you may not be getting the quality of sleep that you need.

The most noteworthy culprit of deteriorating sleep quality is the use of our cell phones, computers and other electronic devices close to bedtime.

The blue light emitted from our devices decreases the production of melatonin. Melatonin is the hormone that controls your sleep/wake cycle also known as our circadian rhythm.

The reduction in melatonin makes it harder to fall and stay asleep.

According to Harvard Health you should stop looking at your screens two to three hours before bed. If this isn’t an option for you, consider purchasing blue-blocking glasses and wear them two to three hours before going to bed.

A lot of devices such as the Amazon Fire Tablet come with a blue shade (blue blocking) setting. If you’re device doesn’t have anything built in, there are different apps that you can purchase.

Many other factors that may be impacting your sleep quantity and quality are:

• Drinking caffeine too close to bedtime
• Medications such as antihistamines
• Anxiety
• Pain
• Depression
• Eating or drinking close to bedtime.

Proven Strategies for Gaining More Energy Throughout The Day

Got Hormones?

If you’re a woman and you’ve gotten to that age where you’ve started “the change of life” your energy levels, or lack thereof may be related to hormonal changes.

The same hormonal changes that cause hot flashes and night sweats can also reduce energy levels.

If you’re experiencing fatigue that may be related to menopause hormonal changes, there are many ways to combat them.

One way is to increase your energy levels by doing moderate to high intensity exercises as documented in a 2015 study.

According to Staness Jonekos who co-authored The Menopause Makeover exercise is your fountain of youth. She says your body releases endorphins when you exercise.

Endorphins trigger a positive feeling in the body and make you feel great.

Thyroid Problems

Your thyroid is a tiny butterfly shaped gland in the base of your neck. It releases hormones that regulate your metabolites. Metabolites convert food and oxygen into energy.

If your thyroid isn’t working correctly it can have a lot of negative effects on key body functions including your energy levels.

Your thyroid can be overactive which is called hyperthyroidism, or it can be slow which is called hypothyroidism.

If you you’re suffering from hyperthyroidism your thyroid is producing higher amounts of the two main hormones: Triidothyronine (T3) and Tyroine (T4).

This puts your body in overdrive. And like everything else in this world that goes up, it comes down and you’ll burn out.

Hypothyroidism is more common and is caused by not having enough T3 and T4. One of the main symptoms of hypothyroidism is low energy, sluggishness and fatigue.

You can have thyroid issues at any age, but it’s common in women between 35 and 65.

According to Harvard Medical School, hypothyroidism doesn’t just reduce your energy levels. It can also increase your risk for high cholesterol, high blood pressure and heart disease.

Hypothyroidism may be a temporary condition or a permanent one such as Hashimoto’s Disease, which is a condition where your immune system attacks your thyroid.

Signs to look for if you think you may be suffering from thyroid problems:

• Fatigue
• Feeling cold when those around you don’t
• Appetite loss
• Weight gain
• High Blood Pressure
• High levels of total and LDL cholesterol
• Depression

It’s very important to have your Thyroid Stimulating Hormone or TSH tested by your doctor as soon as possible if you think you may be suffering from thyroid problems.

Age and Energy Levels

Proven Strategies for Gaining More Energy Throughout The Day

Getting older is better than the alternative, but we don’t have to do it with low energy. Just think of all you could do with more energy.

It’s up too you, no one else and not your age.

Start off by eating a healthier diet. Get those essential vitamins on your plate. Also have you doctor check your vitamin and thyroid stimulating hormones.

Take supplements as recommended by your Doctor.

Don’t just get more sleep, get better sleep. Turn off those devices a few hours before bedtime or buy blue blocking glasses.

If you’re a coffee drinker, don’t drink any in the afternoon.

Try cutting back on alcohol intake, especially close to bedtime.

Exercise, exercise, exercise, but not too close to bedtime. It’s hard to sleep when your endorphins are raging.

You should also try some of these to increase your energy levels :

• Drink more water
• Decrease or eliminate caffeine and alcohol consumption
• Relax
• Get more sleep
• Do what feels good!

Always be your own health advocate. Do your research before going to your doctor so you can bring things to his or her attention that may be taking your energy levels down.

Take control of your own health and you will have all the energy you need no matter what age.

Medical Disclaimer: Nothing contained in this site is intended to establish a physician-patient relationship, to replace the services of a trained physician or health care professional, or otherwise to be a substitute for professional medical advice, diagnosis, or treatment.

References:

https://www.eurekalert.org/pub_releases/2013-04/nu-vdp040513.php

https://www.everydayhealth.com/hs/guide-to-managing-menopause/8-energy-boosters-for-menopause-fatigue/

https://www.webmd.com/women/features/the-causes-of-womens-fatigue#1

https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/