Good Lifestyle

If your afternoon crisis starts a little early and lasting more and more, you might be interested in how to increase your energy level throughout the day. Before reaching caffeine or summary supplements, plan to recharge naturally with easy lifestyle changes that suggest that research can produce real results. These are seven ways to strengthen your energy levels after 55 years, according to experts.

The regular exercise strengthens your heart, which allows it to pump more blood and deliver oxygen and nutrients to the muscles for energy. "Even a few minutes of movement several times a day can prevent drops in energy levels," Advives Johns Hopkins medicine . "If you can, take a walk in the morning sun. You will be under tension for the day, and the dose of the early sun helps regulate your circadian rhythm, which helps you sleep better at night." Experts recommend obtaining 150 minutes of moderate intensity exercise (or 75 minutes of vigorous exercise) each week.

After the age of 55, "you can see that you need more sleep to feel rested," said Norton Healthcare. "Start from seven to nine hours of sleep every night. Too little sleep is linked to chronic diseases and conditions, including type 2 diabetes, heart disease, obesity and depression." Some tips that can help: maintain a coherent sleep schedule and bedtime; Avoid screens for an hour before going to bed; And sleep in a fresh room.

"Eating nutrients can give you energy throughout the day," said the National Health Institutes . Make sure each meal contains high-quality complex carbohydrates such as whole grains and fruits and vegetables to serve as fuel. A balanced diet is particularly important after 55 years; The elderly are more sensitive to nutrient deficiencies, such as vitamins B12 and D - which can sap energy.

The two -day hangover is not a myth after 40 years. As we age, our body produces fewer enzymes that metabolize alcohol, amplifying negative side effects like fatigue. In addition: "Staying far from alcoholic beverages can help you avoid negative interactions with drugs," said NIH. AE0FCC31AE342FD3A1346EBB1F342FCB

Certain drugs (including hypertension drugs, antidepressants and antihistamines) may make you feel less energetic. "Every three to six months, review all your medicines with your primary care doctor and ask:" Do I still need this? Can I lower the dose? Are there alternatives? "", Advises DRE Alicia Arbaje, a geriatrician with Johns Hopkins.

Drinking water is the fastest and easiest way to give you an energy boost. Older adults are more sensitive to dehydration and may be less aware that they are thirsty. "Most of the elderly are under-planned and were walking on caffeine, which worsens dehydration," Arbaje told Livestrong.

In relation: 2 alternatives which are just as beneficial as walking 10,000 steps

If you feel recurrent fatigue, you feel slow throughout the day or find it difficult to get out of bed in the morning, there could be a physical explanation - or you might suffer from depression. If your energy levels are constantly lacking, ask your health care provider advice.