This Is the #1 Way to Combat Low Energy Over Age 50, According to a Geriatrician

As you get older, you might have spent a few days wondering, 'Why am I so tired ?' You might feel exhaustion doing activities you once enjoyed. Even something as simple as playing with your kids or grandchildren can leave you feeling wiped out . 

That's why  Parade spoke with  Dr. Scott Kaiser, MD , a geriatrician and Director of Geriatric Cognitive Health for the Pacific Neuroscience Institute in Santa Monica, California, on how to avoid fatigue and improve energy after 50.

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The Best Thing To Do To Increase Energy After 50

Dr. Kasier's number one tip is to get moving. Even if you have low energy, your body will thank you.

"Jump, squat, march, raise those arms…the benefits of regular physical activity are so numerous—especially for our brain health—that, in a sense, exercise is the closest thing we have to a miracle drug," he says. 

Even a 10-minute burst of movement can overcome fatigue. Make it fun by turning a walk into a freestyle dance. Dancing releases  endorphins , which help to de-stress and make you feel good. 

Related:  75 Dance Quotes to Inspire You to Get Up and Move

Additional Tips To Stay Energized

If you're feeling tired all the time, Dr. Kaiser also recommends the following tips for maintaining high energy levels.

Load up on green leafy vegetables 

Just like how we stop by the pharmacy to pick up medicine, don't discount the "farmacy" for energy-boosting foods. By fueling your body with nutrients, you will find energy levels increase enough to perform daily mental and physical tasks.

Green leafy vegetables, berries and other foods rich in "phytonutrients"—chemicals that plants produce to protect themselves against pests and environmental stressors. Its protective effects extend to humans as well. Stocking up on foods rich with phytonutrients can dampen inflammation and oxidative stress as well as weaken cognitive decline.

Related:  15 Types of Lettuce and All the Best Ways to Eat Them

Take mindful breaths

Taking a few mindful breaths—bringing attention to your breathing and taking a moment to appreciate life—can trigger a relaxation response to fight off stress that can manifest as fatigue. 

The brain receives more oxygen, cortisol (main stress hormone) production stops, heart rate slows down and blood vessels relax to lower blood pressure. Just a single 30-minute session of mindful breathing helped the energy levels of people with extreme fatigue. They also showed reduced signs of burn out and frustration.

Stay socially connected

There is a loneliness epidemic and older adults are one of the main groups affected. According to the Surgeon General, loneliness has health risks comparable to smoking 15 cigarettes a day . 

Among the health concerns with loneliness is extreme fatigue. Research shows people who are socially isolated for 8 hour report feeling high exhaustion levels. Fatigue may be linked to the increased depressive symptoms and sleep problems people experience when they feel disconnected from others. It can also lead to a vicious cycle of more loneliness if people are too tired to intiate social interactions.

A sense of connection can give you a reason to jump out of bed because of the anticipation of spending the day or speaking with friends and loved ones. Whether it's pickleball or a game of cards, connecting with someone can provide a heightened level of excitement.

Related:  10 Traits of People Who Get Lonelier With Age, Psychologists Say

Express yourself artistically

One of the best ways to counteract mental fatigue is artistic expression. This can range from singing your favorite song in the car to writing a poem. Even looking at art (especially works about nature ) reduces cognitive strain, giving your brain energy for other enjoyable activities. Taking at least 30 minutes out of your day to express your emotions and thoughts can refresh your mind and improve your well-being.

Get a good night sleep

One of the main reasons behind fatigue is poor sleep. It's a problem that plagues older adults who tend to experience more sleep disorders with age. About 50% of older adults report trouble falling and staying asleep.

Sleep allows the brain to reset and recharge. Throughout the night, the brain shifts into housekeeping mode removing waste and toxins that accumulated while asleep. Additionally, the deeper stages of sleep are restorative, working to repair tissue and make ATP , the cell's currency for energy. Practicing healthy bedtime habits such as turning off electronic devices at least a hour before bed and lowering the lights and thermostat can create an ideal environment for the body to naturally shut down for the night.

Up Next:

Related: This Simple Change Can Boost Your Energy Levels All Day, According to Doctors

Sources

• Dr. Scott Kaiser, MD, a geriatrician and Director of Geriatric Cognitive Health for the Pacific Neuroscience Institute in Santa Monica, California

• Dance your way to a happier, healthier you. American Public Health Association .

• Phytochemicals and cognitive health: Are flavonoids doing the trick? Biomedicine & Pharmacotherapy .

• The effect of a single session of 30-min mindful breathing in reducing fatigue among patients with haematological cancer – a randomised controlled trial. BMC Palliative Care .

• Our Epidemic of Loneliness and Isolation. Department of Health and Human Services .

• Homeostatic Regulation of Energetic Arousal During Acute Social Isolation: Evidence From the Lab and the Field. Psychological Science .

• Associations of objective versus subjective social isolation with sleep disturbance, depression, and fatigue in community-dwelling older adults. Aging & Mental Health .

• Evidence for the effects of viewing visual artworks on stress outcomes: a scoping review. BMJ Open .

• Sleep and Older Adults. National Institute on Aging .

• Insomnia in older adults: A review of treatment options. Cleveland Clinic Journal of Medicine .

• Brain Basics: Understanding Sleep.  National Institute of Neurological Disorders and Stroke .

• How sleep boosts your energy.  Harvard Health Publishing .