Over the 50's I started to notice a decrease in my energy levels. If you've reached this point and are wondering why your energy seems to be waning, don't worry, you're definitely not alone. Let's dive deep into the causes behind this energy decline and explore some potential solutions.
Hormonal Changes
Menopause and Energy Decline.
During the menopause phase, as the ovaries produce less estrogen, various symptoms emerge, including night sweats, hot flashes, mood swings, and yes, fatigue.
When it comes to battling fatigue caused by hormonal changes for women over 50 we've got some tricks up our sleeves. Prioritizing a healthy lifestyle is very important. This involves maintaining a well-balanced diet to nourish the body. Engaging in regular physical activity (such as walking, pilates, light exercises at home or anything else you enjoy).
Also don’t forget to adopt stress management techniques to enhance overall well-being. I enjoy long walks outside together with my loyal poodle Tuti. Our walks give me time to clear my head also there are many mental health benefits associated with being outside in green spaces. So if you have an opportunity, make sure you are getting at least an hour outside every day.
Thyroid Troubles
The thyroid, that butterfly-shaped gland nestled in your neck, plays a vital role in regulating metabolism. As we age, women become more susceptible to thyroid imbalances, which can directly impact your energy levels. An underactive thyroid, known as hypothyroidism, can lead to chronic fatigue.
To prevent or manage this fatigue, it's essential to prioritize regular thyroid check-ups with your healthcare provider. They can monitor your thyroid function and adjust medication if necessary. Maintaining a balanced diet rich in iodine and selenium, which support thyroid health, can also be beneficial.
Dietary Shortcomings
Dietary shortcomings can significantly impact fatigue in your 50s and beyond. As we age, our nutritional needs may change, and deficiencies in certain vitamins and minerals can lead to persistent tiredness.
Over 50’s our ability to absorb vitamins. Include sources of B12 like lean meats, fish, eggs, and fortified foods. If needed, consider B12 supplements, as advised by your healthcare provider. Vitamin D is crucial for bone health and overall well-being. Spend time in the sun (with sunscreen) for natural synthesis and consume vitamin D-rich foods like fatty fish, fortified dairy. Inadequate calcium can lead to weakened bones and fatigue. Include dairy products, fortified plant-based milk, leafy greens, and nuts in your diet to maintain bone health.
Ageing can reduce the body's ability to sense thirst, making dehydration more common. Ensure you stay adequately hydrated by drinking water regularly and consuming hydrating foods like fruits and vegetables. Excessive sugar and processed foods can lead to energy spikes and crashes. Focus on whole, unprocessed foods to stabilize energy levels. And of course, never skip meals, it can cause energy dips. Aim for regular, balanced meals and snacks to maintain steady energy levels.
Although I practice intermittent fasting, I typically eat 4 times a day and control my portion sizes. For this, I prioritize a nutrient-rich diet loaded with antioxidants, vitamins, and minerals. For inspiration try one of my meal plans:
“Vegetarian Meal Plan for Weight Loss”: This meal plan was created for vegetarian women who are looking to reduce their body weight and are enjoying moderate exercise a few times per week.
“Meal Plan for Weight Loss”: This meal plan was created for women who are looking to reduce their body weight and are enjoying moderate exercise a few times per week.
“Meal Plan for Weight Loss and Muscle Growth” This meal plan was designed for women who lead an active lifestyle and engage in regular exercise - at least three times a week. This nutrition plan is based on my personal experience. It will improve your energy levels while keeping you lean and healthy!
If you're unsure about your nutritional needs or have specific dietary concerns, consider consulting a registered dietitian who can provide personalized guidance.
Lifestyle Variables
Ageing sometimes tricks us into feeling too tired to exercise, but regular physical activity can boost your energy levels. Regular exercise improves cardiovascular health, enhances circulation, and boosts the delivery of oxygen and nutrients to your muscles, leading to increased vitality and reduced fatigue.
Exercise can promote better sleep quality and duration. It helps regulate your sleep-wake cycle, making it easier to fall asleep and stay asleep. Quality restorative sleep is essential for combating daytime fatigue. Exercising improves heart health by reducing the risk of heart disease. A healthy heart pumps blood more efficiently, delivering oxygen and nutrients to your muscles and organs, which can help combat fatigue.
Exercising doesn’t have to feel like torture and I am very familiar form my ladies over 50 and how daunting it can be to start exercising if you haven’t done it in a long time. This is why I suggest aiming for 10 -15 min daily workouts first. Giving enough time for your mind and body to adjust.
You can join my online membership for daily motivation and different workout types which will fit everyone's needs: monthly challenges adapted to women over 50, pilates & stretching, cardio and beginner-friendly workouts. All you need to start your journey is a mat, some dumbbells, and a resistance band.
Alternatively, you can opt to join my complete beginner's program and complete it at your own pace. To reach the best results, I would suggest combining it with a personal training session where we will assess you specific situation and set personal goals.
However, it's important to consult with your healthcare provider before starting a new exercise routine, especially if you have underlying health conditions. They can provide guidance tailored to your individual needs and ensure that exercise is safe and appropriate for you.
Psychological Elements
The golden years aren't always a breeze. Many women over 50 face emotional hurdles like financial worries, health concerns, or family responsibilities. Stress can be a real energy vampire. Chronic stress triggers the adrenal glands to release cortisol, a hormone that, in excess, can lead to long-lasting fatigue.
Don't forget self-care and mindfulness. It's impossible to eliminate all stress but practices like meditation, journaling, and engaging in hobbies can serve as effective stress buffers.
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