I’m So Tired…

Do you wake up in the morning saying, “I’m so tired?”  As we age, we wonder where our energy has gone.  There are some steps we can take to keep our energy level high.  Below there are some suggestions:

Healthy Diet

1. Limit the amount of junk food drastically.
2. Control the amount of sugar taken in daily.
3. Eat lots of vegetables and fruits.
4. Eat adequate amount of protein for yourself daily.  Average sedentary male should eat about 56 grams of protein per day and average sedentary female should eat about 46 grams of protein per day.
5. Cut back or eliminate all ultra-processed foods, such as soft drinks, chips, chocolate, candy, ice-cream, sweetened breakfast cereals, packaged soups, chicken nuggets, hotdogs, fries  and more.

Exercise

If you find yourself tired in the morning, did you exercise at least 150 minutes per week?  If not, the lack of exercise can lead to exhaustion.  Does that sound contradictory?  It isn’t.  Exercise improves cardiovascular health and increase oxygen to the cells in your body and can generate more energy.  Exertion causes the body to produce more mitochondria in your cells.  These mitochondria convert glucose and oxygen in your cell into energy.  So… the more mitochondria you have, the more energy you have.

Water

Water intake can not only affect your energy but also your brain function.  Remember to drink at least eight glasses of water a day.

Supplements

If you do not take in adequate vitamins and minerals, your energy level is also affected.  The vitamins that affect your energy levels are primarily the B vitamins, vitamin D, vitamin C, vitamin E, and vitamin A.  If your food intake doesn’t provide enough of these vitamins, you will definitely experience fatigue and tiredness.  Magnesium and iron both impact energy at the cellular level and impact your brain function.  All of these minerals and vitamins will affect your energy.  Ensure that you take in an adequate amount daily to keep your energy levels up.

I hope you find this list helpful.  I take my own advice.  If you are still experiencing fatigue, I suggest that you reach out to your medical provider and discuss with them.  There may be other reasons for your fatigue…. Or being so tired.

Warm Regards,

Dr. Mike

References:

https://www.healthline.com/nutrition/how-much-protein-per-day

https://www.health.harvard.edu/exercise-and-fitness/does-exercise-really-boost-energy-levels

https://www.healthline.com/nutrition/7-health-benefits-of-water#:~:text=Significantly%20affects%20energy%20levels%20and,many%20aspects%20of%20brain%20function.

https://www.active.com/nutrition/articles/best-vitamin-for-energy#:~:text=The%20vitamins%20that%20contribute%20most,help%20prevent%20fatigue%20and%20tiredness.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/#:~:text=3.3.,fatty%20acids%20into%20the%20mitochondria.