As women over 60, we often talk a lot about how positive and optimistic we feel about life, how excited we are to experience this next stage of our journeys, and how much we still want to accomplish and contribute in the world… but do you ever just feel really, really tired?
As we age, our bodies go through a variety of hormonal and physical changes. Over the course of our lives, we might have had children, had surgeries, gained and lost weight, suffered sports injuries, and even faced (and overcome) life-threatening illnesses.
It’s true that some women over 60 still feel just as spry and healthy and energetic as they did 30 years ago, but others might find themselves feeling rather tired – more interested in going to bed early than conquering the world. Wherever you fall on the spectrum of feeling energized (or not), here are a few tips for how to have more energy after 60:
In our busy, hyper-connected modern world, most people do not get enough sleep. Sleep deprivation causes many people to feel drowsy, distracted and “blah” throughout the day. If you want to feel more energized, one of the best ways is to make sure you’re getting enough sleep. This article in Inc.com has some great ideas to help you track your sleep and feel more rested.
Are you drinking enough water? Staying well hydrated is one of the best ways to promote healthy metabolism. According to organicliaison.com, drinking 500 ml of water per day helps increase metabolic rate by 30%. If you work at a desk job, try to drink a glass of water each hour, just to stay mentally focused and give yourself an excuse to get up and take mini-breaks during the day.
Resistance exercise, a.k.a. “lifting weights” or exercising with rubber bands such as TRX, is one of the best ways for women over 60 to boost their energy levels. The reason: as our bodies get older, strength training can help us build muscle mass and maintain our muscle strength – and since muscle burns more calories, being stronger makes our bodies more efficient, and this effect carries over into our overall sense of energy and well being.
We don’t have to get weaker as we get older. Studies have shown that strength training for people over 60 is one of the most important ways to stay healthy and active longer than ever before.
Vitamins aren’t just for children. There are many vitamins and nutrition supplements that can help women over 60 improve metabolism and help you feel energized. Taking the right herbs and nutrition supplements can also help you achieve better digestion and a better balance of nutrients in your system.
One of the best ways to stay energized is to be a “grazer” who eats smaller, more frequent meals. When you think about it, there’s no reason why people have to eat 3 big meals per day. Many other cultures have very different meal schedules. Eating 3 big meals per day can often cause people’s blood sugar to fluctuate too much throughout the day – leaving you feeling alternately starving and stuffed. Try eating 6 small meals instead of 3 big ones, and see how you feel.
Having a more regular infusion of calories throughout the day (but in smaller quantities at each dining occasion) might help you feel a more consistent sense of energy.
Many women over 60 could boost their energy levels by changing the way they snack during the day. Avoid carbohydrates during your snacks – they tend to burn fast and leave you feeling hungry. Instead, snack on protein-rich foods like nuts, yogurt or low-fat chicken and turkey. Here is a list of ideas for protein-rich snacks to keep you feeling fueled throughout the day.
What do you do to have more energy? What have you tried (supplements, snacks, exercise routines) that works better for you after age 60 than it used to a few years ago? Please add your thoughts in the comments section below.
Looking for even more healthy lifestyle tips, please check out this video.
Tags Healthy Aging