Change lifestyle habits to gain more energy
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It’s normal to become more fatigued with age. Bodily changes reduce the amount of energy produced in our cells and the amount of adenosine triphosphate, the molecule that delivers energy throughout the body. Disease and side effects of medication can also make us feel tired.
In some cases, changing lifestyle habits is enough to regain vitality and energy. Here are some causes of fatigue and ways to combat them from Harvard Medical School’s Harvard Health Letter:
Stress. The stress hormone cortisol reduces ATP production, draining us of energy. Even 10 minutes a day of stress-reduction practices like yoga, breathing exercises or guided imagery can lower cortisol.
Inactivity. Moderate-intensity exercise for 30 minutes a day increases energy and helps prevent the loss of muscle mass. Climbing stairs at home or parking your car farther from the store entrance are easy ways to increase daily exercise.
Poor diet. Eating too much processed food and food that is low in necessary vitamins and minerals can lead to a reduction in ATP. For more energy, eat vegetables, fruits, whole grains and lean proteins such as fish, chicken, nuts and seeds. Try eating smaller meals with snacks in between to give your body a steady supply of fuel.
Lack of sleep. To improve your sleep habits, try to go to bed and wake up at the same time each day and keep your bedroom cool, quiet and dark. Avoid using electronics before bedtime.
Poor fluid choices. Dehydration can cause fatigue, as can drinking the wrong kinds of fluids. Drink six to eight cups of water a day. Avoid alcohol or caffeinated beverages near bedtime.
Social isolation. Spending time with other people is important to our mental health. Being isolated from other people can lead to depression, which often results in fatigue.
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