Feeling Tired Through the Day?

As we get older, we tire more easily.  We lose mitochondria (energy engines in the cells) and produce less ATP (the energy molecule).  Medication, depression, chronic diseases, and lifestyle choices can also hinder our energy.  Here are a few activities that zap you of energy.

Inactivity

We tend to start losing muscle mass more quickly after the age of 35. Having less muscle means fewer mitochondria and less ATP.  Inactivity compounds the problem by weakening and shrinking muscles and causing them to use energy inefficiently.

Whatever movement you can do will help strengthen muscles.  Take a walk, take stairs instead of the elevator, or park farther away in the parking lot.

Stress

Stress can increase cortisol levels.  Cortisol reduces ATP and increases inflammation (which also reduces ATP).  Reduce stress by doing yoga, meditation, or deep-breathing exercises.

A Poor Diet

Your body needs vitamins and minerals to produce enough ATP.  Eating processed food can increase inflammation, reducing ATP.  If you’re not eating enough, you’re not giving your body what it needs to function.  If you’re eating too much at once, you may spike your blood sugar levels, which leads to fatigue.

Eat whole foods, including vegetables, fruits, whole grains, and lean proteins like fish, chicken, nuts, and seeds. The fatty acids in protein-rich foods also help boost ATP. And aim for smaller meals with snacks in between to provide your body with a steady supply of nutrients and fewer blood sugar spikes.

Too Little Sleep

A lack of sleep increases cortisol and also promotes inflammation. If sleep issues are caused by sleep apnea, the dips in blood oxygen levels lower ATP and energy.

Check out my blog article for tips on improving sleep hygiene.

Poor Fluid Choices

Drinking sugary sodas can cause blood sugar spikes followed by a drop that causes fatigue. Being dehydrated can also make you feel tired, as can drinking too much alcohol or caffeinated drinks near bedtime (alcohol interrupts sleep in the middle of the night). Healthy people need six to eight cups of fluid per day, and more if they're exercising. Avoid soda and stop drinking caffeine or alcohol within six to eight hours of bed.

Social isolation

Being isolated — not seeing others on a regular basis — is associated with depression, and depression is linked to fatigue. Resolve to get together with others at least once per week. It can be friends, family, neighbors, or even new acquaintances.