Do you feel tired and lack energy?
While nothing can replace the expert advice of your doctor or pharmacist, this simple self-assessment can provide ideas on how to improve your energy levels to help you do the things you enjoy every day! Receive tips and links to helpful information.
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Fatigue is a common feeling in modern life and can affect everyone at different life stages especially as we age. To fight a lack of energy, there’s no silver bullet but good diet and lifestyle habits can help.
DRINK PLENTY OF WATER
When we don't drink enough water, we can feel tired. Water contributes to your body's physical and cognitive functions and it's recommended that we drink at least 2 litres a day from all sources.
BE PHYSICALLY ACTIVE FOR AT LEAST 30 MINUTES A DAY
Being physically active is easier than you think, especially if you make it “essential” and routine (just like the habit of brushing your teeth every day)Unable to render embedded object: File ( It also helps if you make it “social” such as meeting a friend for a walk each day at a regular time (come rain or shine)) not found. Sometimes it’s hard to get started but once you do it feels great and it can contribute to making the rest of your day even better. You’ll feel more energetic and focused. Also try to do resistance / strength training exercises twice a week whether at home, at the gym or in the park!
GET A GOOD NIGHT’S SLEEP
Have a calming bedtime ritual and regular time to go to sleep. Avoid having disturbing lighting (e.g. reading on a tablet) or noise that can impact your sleep cycle. Keep your bedroom cool; most people sleep better in a slightly cool room versus overly warm one.
EAT A BALANCED, VARIED DIET FOCUSED ON FOOD AND BEVERAGES THAT DELIVER HIGH-QUALITY PROTEIN AND WHICH ARE A SOURCE OF VITAMINS AND MINERALS.
Food gives your body energy to power your day.
- Experts indicate that aging adults need 1.0 to 1.2 grams of protein per kilo of body weight per day. (I.e. if you weigh 60 kilos, you need 60 - 72g of protein a day.) One average size egg contains 6-7 grams of protein. Protein should ideally be consumed as part of each meal.
- Eat a balanced and varied diet. For example, Vitamin B12 contributes to keeping your nervous system and red blood cells healthy and with iron, contributes to normal energy yielding metabolism. Make sure you eat foods rich in iron and vitamin B12.
IF FATIGUE PERSISTS/ IS REGULAR, VISIT YOUR DOCTOR
PAY ATTENTION TO WHEN AND HOW YOU EAT
Food gives your body energy to power your day.
- Eat breakfast
Food boosts your metabolism and gives your body energy to power your day.
- Don’t skip meals
Eat regularly to maintain your energy levels.
- Don’t overeat
Large meals can drain your energy contributing to less activity, weight gain and mobility issues.
MANAGE YOUR WEIGHT; AVOID EXCESS WEIGHT
Excess weight can make it more challenging to do physical activity which contributes to doing less and less activity followed by more and more weight gain. Feelings of fatigue accumulate. Keep your weight in check by eating a balanced diet focused on moderate portions, and enjoying at least 30 minutes of daily physical activity.
MANAGE YOUR STRESS
Stress can play a role in fatigue as it causes your body to pump out hormones such as cortisol and adrenaline, which also impact memory and thinking. To combat stress, take time for yourself or seek out pleasing social engagement. It is well-known that time with a good friend, family or your pet can put you at ease and put the brakes on stress.
Your score is 0!
Though you seem to be on the rich track for good energy levels here's a reminder of some things you can do to maintain your energy.
Drink plenty of water
When we don't drink enough water, we can feel tired. Water contributes to your body's physical and cognitive functions and it's recommended that we drink at least 2 litres a day from all sources.
Pay attention to your diet
Eat a balanced, varied diet focused on food and beverages that deliver high-quality protein and which are a source of vitamins and minerals.
Be physically active for at least 30 minutes a day
Being physically active is easier than you think, especially if you make it “essential” and routine (just like the habit of brushing your teeth every day)Unable to render embedded object: File ( It also helps if you make it “social” such as meeting a friend for a walk each day at a regular time (come rain or shine)) not found.
Manage your weight; avoid excess weight
Excess weight can make it more challenging to do physical activity which contributes to doing less and less activity followed by more weight gain. Feelings of fatigue accumulate. Keep your weight in check by eating a balanced diet focused on moderate portions.
Manage your stress
Stress can play a role in fatigue as it causes your body to pump out hormones such as cortisol and adrenaline, which also impact memory and thinking.
Get a good night’s sleep
Have a calming bedtime ritual and regular time to go to sleep. Avoid having disturbing lighting (e.g. reading on a tablet) or noise that can impact your sleep cycle.
Your score is 0!
A healthy diet and active lifestyle are part of maintaining vitality. Taking care of your strength and vitality means taking action every day. To keep you on the right path keep these healthy tips in mind.
Drink plenty of water
When we don't drink enough water, we can feel tired. Water contributes to your body's physical and cognitive functions and it's recommended that we drink at least 2 litres a day from all sources.
Pay attention to your diet
Eat a balanced, varied diet focused on food and beverages that deliver high-quality protein and which are a source of vitamins and minerals.
Be physically active for at least 30 minutes a day
Manage your stress
Stress can play a role in fatigue as it causes your body to pump out hormones such as cortisol and adrenaline, which also impact memory and thinking.
Get a good night’s sleep
Have a calming bedtime ritual and regular time to go to sleep. Avoid having disturbing lighting (e.g. reading on a tablet) or noise that can impact your sleep cycle.
