Fatigue is a common complaint regardless of age, but it
becomes more prominent after the age of 40. Assuming you are in otherwise
good health, here are some things that you can do to boost your energy
Get more sleep. Most middle-aged adults need at
least 7 hours of sleep each night.
Exercise. Starting an exercise program can be
overwhelming if you suffer from fatigue. Start modestly -- perhaps
stretching exercise and walking. Remember the good, healthy feeling you
experience after you complete your workout.
Drink more water. Most people don't drink enough
water. Dehydration makes us sluggish. A quick rule of thumb to determine
how many ounces of water you require in a day is to take you body
weight (in pounds) and divide by 2 and add 8 ounces for 30 minutes of
aerobic activity you do.
Pare down your commitments. Doing less is not
always easy, but overscheduling is a primary cause of fatigue. Look over
the activities of your day or week and often you can find some that may
not be necessary or enjoyable. We all have things we must do. Take a look
at the non-essentials, perhaps some should move into the rest &
pleasure part of your life. Take charge of your life.
Take a B-complex vitamin supplement. The B vitamins
provide energy and help maintain healthy muscle and nerve cells. Aging and
stress increase our need for these vitamins, while alcohol and caffeine
deplete them in our bodies. Take a B supplement that contains at least 50
mg of B-1, B-3, B-5 and B-6, and 400 micrograms (mcg) each of B-12 and
Have Fun. Laughter is essential to good health. But
merriment is a foreign concept for some people. Finding delight in life is
energizing. Find things that give you an emotional lift and enjoy them.
Try licorice. This herb improves immune health, so
it's a great tonic for people with fatigue. Use the herb, not the candy.
Take 1/2 teaspoon of tincture daily for up to 2 months. If you dislike the
taste of licorice, try schisandra (same size dose). Note: Licorice is not
safe for people with high blood pressure or liver or kidney disease.
Lose weight. Even a small weight gain is enough to
make some people tired. Image carrying a 10 pound weight with you all day
long. You will have more energy if you drop unnecessary body weight.
Declutter. Living in a mess - and feeling guilty
about it, is tiring. Clutter also distracts the mind, making it more
difficult to concentrate. Get just one room, or one area, organized. You
will get a boost.