Getting older doesn’t necessarily mean we will become weaker. Different things can help us have better energy and be in a better mood regardless of our age! Read on to learn more about how to have more energy and a better mood!
In this article:
Fatigue and Age
Getting tired and having fatigue are different things and working too much, not getting enough sleep, not eating well, emotional stress, etc. It’s important to acknowledge how the energy levels change.
Feeling tired after a long day of being physically active is healthy, but feeling exhausted after an emotional change is different. By knowing how the energy levels change, it will be easier to control your energy levels.
Stress consumes a lot of our energy. Letting it out by talking to someone can help you relieve that energy-draining stress. You can also try different stress-relieving techniques such as reading, listening to music, creating art or crafts, gardening, meditating, exercising, pampering yourself, or keeping a mindfulness journal.
Too much stress can lead to depression, which can lead to physical illnesses. Managing stress is the first step to take, but in order to manage stress well and have more energy, you should adjust to a healthier lifestyle.
Eat Well for Better Energy
Everyone has heard the phrase “you are what you eat,” it is true. The healthier we eat, the healthier we become.
In order to have better energy, you should focus on eating foods that will provide you with more energy. There’s scientific evidence that supports the fact that adjusting your diet can have a positive effect on your brain’s chemistry and your overall metabolism, which leads to the improvement in energy levels and mood.
There are specific types of foods that are known to be excellent sources of energy;
- Smart carbs: carbohydrates are the ideal fuel source for your body. They increase the serotonin levels, which is a hormone that improves mood. But not all carbs are suitable for energy levels. Sweet carbs, for instance, will increase the blood sugar levels rapidly, and it can lead to tiredness and poor mood. Whole-grain carbs like whole-wheat bread, and cereals are better for your body because they are absorbed slowly into the bloodstream, promoting more stable blood sugar levels and longer-lasting energy.
- Nuts: are a great source of magnesium, which is essential for the body to convert dietary sugars into energy. Low levels of magnesium can cause tiredness. Whole grains, nuts, and halibut are excellent sources of magnesium. Brazil nuts, on the other hand, can provide the mineral selenium, which is vital for energy levels.
- Lean Meats: tyrosine is an amino acid that is helpful to increase the norepinephrine and dopamine levels in the brain, which are helpful for alertness and focus. Lean meats such as pork, beef, and chicken are rich in tyrosine.
- Fiber: can help the energy levels to stay stable during the day. Beans, whole grains, vegetables, and whole fruits are great sources of fiber.
- Caffeine: can be considered as a temporary energy boost, but it can improve concentration and increase energy.
Exercising promotes better sleep by making your body tired. It also gives cells more energy to burn and circulates oxygen. Exercising causes your body to release epinephrine and norepinephrine, which are known to be the first stress hormones – that are helpful to make you feel energized in modest amounts.
The more you exercise, the more energized you will feel. If you’re feeling that aging is making you feel less active and you cannot exercise, you can try to find alternative workout schedules that are designed for senior citizens.
Sleeping well is very important for having better energy and a good mood. The ideal sleeping time for adults is known to be 6-7 hours per night. If you’re not getting enough sleep, it can affect your productivity for the rest of the day. There are different methods that can help you sleep better.
- Try cutting down on your caffeine intake in the afternoon.
- Adjust bedroom temperatures, too cold, or too hot temperatures can disrupt sleep.
- Reduce the blue light exposure 2 hours before bedtime.
- Try to have a proper sleeping schedule, going to bed and waking up at the same time every day can help your internal clock to work better and will promote a better mood.
With the information and tips provided in this article, you can now adjust your lifestyle in a way that can be in your benefit. Having better energy and a better mood as we grow old is not that difficult; it is all about knowing your body. Eating well, sleeping well, staying physically active can help stress levels to decrease, helping you to have a better mood.
Share your thoughts with us in the comments section! What do you do to have better energy and a better mood during the day?