Science-Backed Methods To Boost Your Energy When You Are Over 50

As we age, our energy declines naturally. Cell alternations reduce muscle mass, and hormonal changes also cause activities to become more tiring. While slowing down is normal, intense and persistent fatigue is not. Fortunately, scientists have long studied how to help people over 50 maintain their energy levels. Understanding how to alter your sleep habits and eating schedule can make all the difference. Wanting more vitality demonstrates an appreciation for your life and health, so check out these easy science-backed tips to transform your body and mind.

Rule Out All Medical Options First

Medical staff examining the patient with equipment.
Jana Cavojska / SOPA Images / LightRocket via Getty Images
Jana Cavojska / SOPA Images / LightRocket via Getty Images

Although energy naturally lowers with age, unusual fatigue can result from a larger medical problem. Many illnesses such as heart disease, arthritis, and sleep apnea contribute to low energy. Certain medications can make you feel fatigued as well--blood pressure medications and diuretics, for example.

Talk to your doctor if you experience unusual fatigue, or if your energy sinks after starting a new medication. None of these other tips will work if you're experiencing a health complication that's impacting your strength.

ADVERTISEMENT

Have Your Hormones Checked

ADVERTISEMENT
Woman Consulting For Diabetes
BSIP / UIG Via Getty Images
BSIP / UIG Via Getty Images
ADVERTISEMENT

As we grow older, hormones such as testosterone and progesterone decline, and other hormone sensors become less sensitive. These drops can result in insomnia, weight gain and decreased muscle mass, all leading to low energy.

ADVERTISEMENT

Your hormonal changes will vary based on gender, age, and genetic makeup, so you don't want to assume that your symptoms will mirror another person's. Rush University endocrinologist Raquel Carneiro, MD, recommends getting your hormones checked as soon as possible. Your doctor can recommend any supplements or blood tests needed to combat the tiredness, and prevent thyroid disease.

ADVERTISEMENT

Stay Active, Even For Just A Little Bit

ADVERTISEMENT
ADVERTISEMENT
Salem residents exercise at the advanced fitness class at the Salem Community Life Center exercising energy boost over 50
Suzanne Kreiter / The Boston Globe via Getty Images
Suzanne Kreiter / The Boston Globe via Getty Images
ADVERTISEMENT

You don't have to resort to heavy weight lifting to strengthen your muscles and boost your energy. According to the National Institute on Aging, working out moderately for 30 minutes most days a week creates a noticeable difference. If you want to start slow, you can begin with ten-minute exercises and go up from there.

ADVERTISEMENT

Your regular exercise doesn't have to happen at the gym, either. You can fulfill your active time through gardening, biking, walking, or playing with kids. Having fun during your activity will make the time fly by faster.

ADVERTISEMENT

Stretch!

ADVERTISEMENT
ADVERTISEMENT
Yoga A man practices yoga in Sindelfingen, Germany
Sebastian Gollnow / picture alliance via Getty Images
Sebastian Gollnow / picture alliance via Getty Images
ADVERTISEMENT

A study published in the Journal of Clinical Nursing found that stretching exercises such as practiced in yoga, improve aerobic fitness and clear-mindedness in older people. No matter how old you are, you can always improve your strength and flexibility. Researchers at the University of Oregon taught classes to people ages 65-85, and all reported feeling more energetic afterward.

ADVERTISEMENT

Despite some rumors that yoga can harm you in the long run, esteemed medical scientists agree that no long-term adverse effects have ever been observed. Performing yoga stretches only encourages more vitality and confidence.

ADVERTISEMENT

Sleep Tight

ADVERTISEMENT
ADVERTISEMENT
 Baby with her adoptive father.
BSIP / UIG via Getty Images
BSIP / UIG via Getty Images
ADVERTISEMENT

When you don't get enough sleep, your energy levels plummet during the day. And according to Harvard physician Julie K. Silver, our risk of insomnia increases with age even if we weren't insomniac before. To boost your energy during the day, you'll want to focus on getting as much sleep as possible.

ADVERTISEMENT

Silver advises against napping, as it makes you more awake at night. Instead, she recommends lightening up your daytime schedule and hitting the sheets at the same time every night. Keeping a consistent schedule will improve both your sleep quality and quantity.

ADVERTISEMENT

Being A Morning Or Night Person Matters

ADVERTISEMENT
ADVERTISEMENT
Stop Dreaming From front to back, Derek Quinn, Peter Birrell, Roy Crewdson and Burney Dwyer of pop group Freddie and the Dreamers slumber on, while singer Freddie Garrity wonders how to wake them.
John Drysdale / Keystone Features / Getty Images
John Drysdale / Keystone Features / Getty Images
ADVERTISEMENT

Instead of fighting against your body clock, sleep scientists support going along with it. Everyone has an individual circadian rhythm, an internal system designed to regulate sleepiness and wakefulness in 24 hours. In other words, the circadian rhythm is your body clock that determines whether you're a morning or night person.

ADVERTISEMENT

The National Sleep Foundation suggests going for a morning walk or turning on bright lights when you wake up, as sleeping too long or staying in the dark can mess with your body clock. On the flip-side, limit artificial bright lights when you're trying to sleep.

ADVERTISEMENT

Losing A Few Pounds Will Increase Your Energy

ADVERTISEMENT
ADVERTISEMENT
weight training for seniors
Pinterest / stacy Baqui
Pinterest / stacy Baqui
ADVERTISEMENT

Even minor weight loss can provide significant vigor, report doctors at Johns Hopkins University. While weight becomes harder to lose the older we get, small steps can drop the couple pounds we need. Weight loss experts recommend shrinking portion sizes and eating balanced meals, along with exercise.

ADVERTISEMENT

Before beginning a new diet, always talk to your doctor, especially if you have preexisting heart conditions. Your doctor may even recommend a physician or physical therapist to help you. To prevent exhaustion, choose exercises that are easy on the joints.

ADVERTISEMENT

Combat Dehydration

ADVERTISEMENT
ADVERTISEMENT
glass of water drawing
Pinterest / Sue Mace
Pinterest / Sue Mace
ADVERTISEMENT

Everyone knows that dehydration saps one's energy. Dan Judelson, an assistant professor of kinesiology at California State University at Fullerton, argues that even doing chores can cause fatigue from dehydration. Ensure that you're drinking plenty of water on the daily to remain energized.

ADVERTISEMENT

To tell if you're drinking enough water, Judelson says, "Urine should be pale yellow or straw colored. If it's darker than that, you need to drink water." Dehydration knocks down our alertness and attentiveness, so drink plenty of water to keep yourself invigorated.

ADVERTISEMENT

Eat Smaller Meals More Often

ADVERTISEMENT
ADVERTISEMENT
A small plate of food seen on a table...
Emma Garofalo / SOPA Images / LightRocket via Getty Images
Emma Garofalo / SOPA Images / LightRocket via Getty Images
ADVERTISEMENT

Waiting too long in between meals can lower your blood sugar levels, which makes you crash. To steady your energy, you may want to eat smaller meals more frequently. As long you portion control your meals, you won't gain weight, and you'll stabilize your blood sugar.

ADVERTISEMENT

Eating complex carbohydrates makes you feel fuller and more energized for longer. Whole grains, beans, peas, nuts, and vegetables all contain complex carbohydrates needed for more vigor. Nutritionists also recommend eating red meat in moderation, since it takes longer to digest, which consumes energy.

ADVERTISEMENT

Embrace Whole Foods As Often As Possible

ADVERTISEMENT
ADVERTISEMENT
whole foods
Pinterest / PureWow
Pinterest / PureWow
ADVERTISEMENT

"Packaged, processed foods tend to make you feel sluggish and heavy," states Alicia Arbaje, M.D., M.P.H., a geriatrician at Johns Hopkins Medicine. Most doctors recommend eating whole, unprocessed foods as often as you can. These renew your stamina with vitamins and antioxidants that your body needs.

ADVERTISEMENT

Healthy whole foods recommended to people over 50 include beans, oatmeal, eggs, fish, berries, and leafy greens. Animal products should be eaten in moderation, as the digestion process takes up more of your energy. At the same time, though, animal products contain plenty of B12, which heightens your energy levels.

ADVERTISEMENT

Fish For More Omega-3's

ADVERTISEMENT
ADVERTISEMENT
Gastronomy In Portugal includes the Caldeirada, a Portuguese and Galician fish stew consisting of a wide variety of fish and potatoes, along with other ingredients.
Horacio Villalobos - Corbis / Corbis via Getty Images
Horacio Villalobos - Corbis / Corbis via Getty Images
ADVERTISEMENT

Several studies link consuming omega-3 to having lower risk of mental decline and Alzheimer's. Omega-3 fatty acids also reduce blood pressure, relieve inflammation, and improve clarity. To top it all off, they even improve joint health and sleep.

ADVERTISEMENT

Researchers at the University of Siena, Italy, discovered that taking omega-3 capsules for just 21 days made volunteers have faster reaction times and feel more vigorous. To stay on top of your omega-3's, doctors recommend taking supplements or eating fish a couple of times a week.

ADVERTISEMENT

Keep Tabs On Your Vitamin D

ADVERTISEMENT
ADVERTISEMENT
Vitamin D capsules.
Derek Davis / Portland Press Herald via Getty Images
Derek Davis / Portland Press Herald via Getty Images
ADVERTISEMENT

As we age, our skin doesn't convert sunlight to vitamin D as well as it used to. Vitamin D produces calcium with contributes to bone health, energy and mood. Medical News Today estimates that five to ten minutes of sunlight exposure two to three times a week can produce enough vitamin D, but this may not be enough for those older than 50.

ADVERTISEMENT

You can learn whether you're vitamin D deficient through a simple blood test. If your doctor recommends it, you can take supplements to help your energy and mood.

ADVERTISEMENT

Strategize Your Coffee Consumption

ADVERTISEMENT
ADVERTISEMENT
Drinks At Brasserie Balzar
Waring Abbott / Getty Images
Waring Abbott / Getty Images
ADVERTISEMENT

Caffeine makes you more alert, which can help during your weaker points of the day. But caffeine can also induce insomnia if you drink too much after 2 pm, and contribute to stress and anxiety. To reap the benefits of caffeine, you'll have to use it judiciously.

ADVERTISEMENT

The National Sleep Foundation reports that most people feel tired between 1 pm and 3 pm, during a post-lunch afternoon crash. You may want to save your coffee break for 1 pm or drink something with less caffeine at this time, such as black tea. Avoid drinking caffeine too late or too often.

ADVERTISEMENT

Strategize Your Wine Breaks Too

ADVERTISEMENT
ADVERTISEMENT
A man drinks a sip from his wine glass in the sunset
Patrick Seeger / picture alliance via Getty Images
Patrick Seeger / picture alliance via Getty Images
ADVERTISEMENT

In a study conducted at the University of Missouri School of Medicine, scientists found that 20% of Americans use alcohol to fall asleep. However, the research shows that liquor disrupts our sleep more than it enhances it. Although alcohol sedates us, it also suppresses melatonin, a key facilitator in sleep.

ADVERTISEMENT

Michael J. Breus, Ph.D., recommends drinking only two to three days a week and keeping the drinks under three glasses (for wine and beer). Drinking midday or at five o'clock happy hour can cause us to feel sleepy earlier, disrupting our sleep cycle, so pick a time when you won't mind feeling tired afterward.

ADVERTISEMENT

Keep Calm And Carry On

ADVERTISEMENT
ADVERTISEMENT
Indian man demonstrating yoga poses
Creative Touch Imaging Ltd. / NurPhoto via Getty Images
Creative Touch Imaging Ltd. / NurPhoto via Getty Images
ADVERTISEMENT

Although most people don't think much about feelings, stress-induced emotions actually consume vast amounts of energy, according to Harvard Medical School. The more stressed you feel, the less strength you'll have to perform daily tasks.

ADVERTISEMENT

If you're stressed, you may want to consider lightening your work week or carving out more time for yourself. Meditation, running, and other relaxation therapies can effectively reduce stress. Talk to a therapist if you need help managing stress, anxiety or depression.

ADVERTISEMENT

Go Out And Be Social

ADVERTISEMENT
ADVERTISEMENT
Elderly women at a landscape festival in a park.
Kirill KukhmarTASS via Getty Images
Kirill KukhmarTASS via Getty Images
ADVERTISEMENT

Meeting some friends for coffee not only brightens your mood, but it's also crucial for brain health. A 2017 AARP survey found that those over 40 with denser social networks have significantly higher alertness and motivation than those who stay isolated. In short, socializing maintains both your energy and memory.

ADVERTISEMENT

If you struggle to meet with those around you, make sure to see a therapist. Treating feelings of depression will lighten your mind, granting you more energy for social outings and activities.

ADVERTISEMENT

Exercise Your Mind

ADVERTISEMENT
ADVERTISEMENT
A man fills in a crossword
Charlotte Wilson / Offside / Getty Images
Charlotte Wilson / Offside / Getty Images
ADVERTISEMENT

As we age, changes in memory and mental functioning keep our brains less active, which reduces our stamina. This is according to Susan Lehmann, director of the Division of Geriatric Psychiatry and Neuropsychiatry at John Hopkins University School of Medicine. To boost our energy then, we also need to keep our mind active.

ADVERTISEMENT

"Keeping the mind active and engaged is good for brain health, and studies show the importance," Dr. Lehmann says. Reading, doing puzzles, and socializing with friends or family keeps your mind alert and increases your vigor.

ADVERTISEMENT

Switch to Fragrance-Free

ADVERTISEMENT
ADVERTISEMENT
Cologne City Life In Germany
Phil Clarke Hill / In Pictures via Getty Images
Phil Clarke Hill / In Pictures via Getty Images
ADVERTISEMENT

Many perfumes, scented lotions, and colognes contain phthalates, which lower testosterone. A 2012 study recorded in the Journal of Clinical Endocrinology and Metabolism found that exposure to phthalates reduces testosterone levels significantly in men and women ages 40-60. Low testosterone impacts energy levels, especially for those with already low hormones.

ADVERTISEMENT

To avoid phthalates, use fragrance-free care products, and ditch the cologne and aftershave. You may want to avoid plastic containers and plastic wrap since many plastic products contain phthalates as well.

ADVERTISEMENT

Get Allergy Tested

ADVERTISEMENT
ADVERTISEMENT
Breathing, Spirometry In A Man
BSIP / UIG Via Getty Images
BSIP / UIG Via Getty Images
ADVERTISEMENT

Allergies develop and disappear throughout our lifetime. The medical director of Allergy & Asthma Care at the New York University School of Medicine, Clifford W. Bassett, confirms that even people in their fifties and eighties come into his office with new allergies.

ADVERTISEMENT

Scientists still aren't sure why allergies change throughout our life, but if you're suffering through fatigue, you may want to consider getting allergy tested. New York physician Dr. Vincent M. Pedre says that "Most people have no idea they have these sensitivities, and they get used to feeling down." You may not even realize you have an allergy.

ADVERTISEMENT

Avoid Eating When Tired

ADVERTISEMENT
ADVERTISEMENT
Dinner-Party-31264
Pinterest / Sporteluxe
Pinterest / Sporteluxe
ADVERTISEMENT

When we feel tired, we'll sometimes grab a snack in hopes of restoring that energy. Studies show, however, that eating those extra calories gives us a false high. Especially caffeinated snacks like energy drinks, which create a short energy burst, followed by a crash.

ADVERTISEMENT

"One big mistake I find that people make when it comes to energy levels is trying to fix low energy with food--especially when you're not hungry," says Melinda Johnson, national spokesperson for the American Dietetic Association. To combat the temptation, Johnson recommends eating a substantial breakfast and drinking plenty of water throughout the day.