Agin can be healthy too

How to Maintain Your Energy as You Age

Life can be exhausting. And as you get older, there are several factors working against you that can drain your energy But you don’t have to take it lying down. Try these seven methods to maintain your energy as you age.

1. Keep moving

Keep moving as you age, due to aging process and change in genes and environment the muscle mass will be lost. Instead you can preserve muscle mass by aiming for 150 minutes of moderate aerobic activity, such as walking or swimming, per week (or whatever your doctor recommends) to keep your heart strong. And engage in regular strength and stretching exercises, such as yoga, to maintain (or build) your muscle mass and flexibility. Consult with your doctor for choosing appropriate exercise.

2. Power your body with nutritious food

Choose healthy diet plan like including more fruits, vegetables and whole grains while lowering intake of processed food and high fat. Aiming to have appropriate calories while maintain nutritious state is really important.

3. Monitor your vitamin D

Nutrition-related problems — osteoporosis, iron deficiency, vitamin deficiency, and protein-calorie malnutrition become more evident after age 760. One common deficiency is vitamin D which is essential for bone health and strong immune system. As we age the skin become less efficient in converting vitamin D into its active form. As you don’t go enough vitamin D from sun and diet you must have supplement.

4. Take inventory of medications

Many drugs like high blood pressure medications, antidepressants and antihistamines have side effects that can sap energy levels. Discuss any side effects you’re experiencing and whether you should alter doses. In some cases, you might even find you no longer need a certain drug.

5. Prioritize quality sleep

Older adults still need roughly the same amount of sleep as younger adults, with the National Sleep Foundation recommending seven to eight hours per night for those 65 and older (versus seven to nine hours for those 18 to 64). Still, aging tends to take its toll on sleep — and your energy level throughout the day.

Studies have been shown an overall decline in REM sleep, and an increase in sleep fragmentation (waking up during the night) with age,” according to the National Sleep foundation. Research suggests that much of the sleep disturbance among the elderly can be attributed to physical and psychiatric illnesses and the medications used to treat them.

You should make sure that your bed is comfortable. Don’t eat a heavy meal or engage in strenuous exercise right before bed, and limit light exposure at night. If you’re still not feeling rested after a full night’s sleep, have your doctor check for any underlying medical issues.

6. Socialize and enjoy hobbies

Stying active and enjoy your hobbies with supportive environment is really important as psychological status really matters and affect human health.

7. Get regular check-ups

Regular check-ups and visits to doctor is important. It is recommended that adults over age 65 have their blood pressure checked at least annually (or more often if there are issues). If their cholesterol is normal, they should have it screened at least every five years. Plus, they should have colon cancer screenings at least through age 75. Regular dental visits also are important, as well as hearing and vision exams. And if you still have any bad habits lingering in your life smoking, eating lots of fatty foods, etc. — it’s better late than never to seek help in breaking them.

Sources:

https://www.care2.com/greenliving/how-to-maintain-your-energy-as-you-age.html

https://www.sentara.com/harrisonburg-virginia/healthwellness/data/blogs/aging-well-a-healthy-diet-plan-for-seniors.aspx