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We all get tired from time to time, whether it’s due to a poor night’s sleep or the occasional illness. However, at other times, fatigue can seem persistent or like it’s draining the joy out of everyday life.
Because you’ve been dealing with it for so long, you might think that exhaustion is just something you have to deal with as you get older, but nothing could be further from the truth!
The good news is that there are still ways to reclaim your energy, no matter your biological age.
But first, it’s important to know the common things that can sap your energy, including:
Chronic conditions. Heart disease, diabetes and mental health conditions, for example, can contribute to feeling fatigued.
Medications. Antidepressants, antihistamines, steroids and medicines for high blood pressure or cholesterol can cause fatigue.
Menopause. Hormone fluctuations during menopause may make it hard to sleep due to racing thoughts, night sweats, hot flashes and even sleep apnea.
Nutrient deficiencies. If you don’t get enough vitamin B12, iron or folic acid, that could cause fatigue. This could eventually lead to conditions like anemia (when your blood doesn’t have enough red cells).
Poor sleep. Adults should get seven to nine hours of sleep per night, but as many of us fall short of that goal due to diet, inconsistent bedtimes and disorders like sleep apnea.
The good news is that there are ways to battle fatigue and reclaim your energy, including:
Exercising. Although you might expect exercise to make you tired, it can actually rejuvenate both your energy and your mood. So, aim for at least 150 minutes of moderate-intensity exercise each week, including cardio and strength training.
Eating healthily. A balanced diet packed with fruits, vegetables, whole grains and lean proteins can rev you up again! This type of diet provides the necessary nutrients for energy production and can help manage conditions like anemia.
Limiting caffeine. You might think coffee keeps you going, but caffeine can lead to energy slumps and interfere with your sleep quality. Aim for no more than four 8-ounce cups of coffee and cut yourself off at least six hours before bed.
Sleeping well. Adults need seven to nine hours of quality sleep per night. To improve your rest, commit to going to bed and waking up at the same time every day, even on weekends. It’s also beneficial to keep your room cool and dark and limit screen time at least an hour before bed.
Staying hydrated. Dehydration can reduce muscle function, oxygen levels and blood volume. That can make it hard to get moving. However, adequate hydration can boost many aspects of your health, including your energy levels.
If you’ve made changes to your diet and exercise, but your fatigue persists, consider talking to your doctor. They can help you determine the cause and reclaim your vibrant energy.
Find a Doctor
If you’re experiencing chronic fatigue related to menopause, it’s time to talk to your doctor. They can help you with a treatment plan for fatigue, hot flashes and other symptoms.
