A Journal of the American Geriatrics Society study shows that nearly a third of people aged 51 and above experience fatigue. Various factors, including stress, lack of sleep, poor diet, medical issues, and a sedentary lifestyle, can trigger it. Regardless of the cause, fatigue can adversely impact your daily life, making it difficult to focus, be productive, stay motivated, and enjoy the things you love. Thankfully, you can employ several strategies to fight it. Here are some effective tips for combating fatigue and remaining productive in your 50s.
- Exercise at least 2 hours and 30 minutes weekly
Exercising may be the last thing on your mind when you’re constantly tired in your 50s, but experts recommend getting at least 2 hours and 30 minutes of moderate aerobic activity every week. Alternatively, exercise for at least 30 (and preferably 60 minutes) most days of the week. Try focusing on many strength exercises with workouts that will improve your balance. Consider joining a local gym or club with fitness programs designed only for seniors. If that’s not an option, try going for regular walks each week.
- Boost your vitamin and mineral intake
Vitamin D and magnesium are particularly important to combat fatigue in your 50s, and products from Activation Products can provide high-quality supplements for these essential nutrients. They can help you maintain the right energy to power you through your day. But don’t forget about other nutrients like potassium, calcium, and iron, as they also play a crucial role in ensuring you’re not drained of energy. Foods like fatty fish, low-fat milk, leafy vegetables, beans, nuts, dried fruits, oats, cheese, and other dairy products, in addition to Activation Products, are excellent sources of the necessary vitamins and minerals.
- Prioritize mental stimulation
Your mental health has a direct impact on your energy levels. If you often experience mental fatigue, you’re bound to have physical exhaustion. High-stress levels that cause mental fatigue can also make you feel lethargic, irritable, weary, and tired. But you can always use different mental stimulation activities to combat fatigue. For example, you can keep your mind sharp with puzzle games like crossword puzzles and Sudoku, so feel free to consider this. You can also read your favorite books and engage your friends, colleagues, and loved ones in interesting discussions about topics you love.
- Get at least 7 hours of quality sleep
You cannot underestimate the power of sleep in helping ward off fatigue. The older you get, the more sleep your body will need. The National Sleep Foundation recommends that an average adult get 7 to 8 hours of sleep each night. And it’s not enough to get a few minutes of snooze time here and there. You need to get quality nighttime sleep without any interruption. So be sure you don’t engage in bedtime activities that will keep you awake all night. For example, avoid staying behind your computer or smartphone when in bed. Also, ensure that your bedroom offers all the comfort you need to help you sleep at night without interruptions.
- Take a meditation break
Daily activities can sap your energy and replace it with stress, leaving you exhausted and uninspired. One way to beat this is to meditate daily as often as possible, so feel free to consider this. One of the most popular and effective forms of meditation is mindfulness meditation. To practice this, find a quiet spot in your home (or any other place you prefer) and sit there. Ensure there’s no source of interruption or distraction. Next, close your eyes and pay attention to your breathing. Breathe in slowly, drawing enough air into your lungs. Then exhale slowly, clearing your mind while you focus on your breathing. Several negative thoughts may try to invade your mind, but do your best to keep them out. This type of meditation may require regular practice to perfect, so try it as often as possible.
- Manage your workload
Many people in their 50s have climbed up their career and entrepreneurial ladders. Unfortunately, that usually means taking in much more responsibilities and workload. If that is your case, the chances are you’re often tired after each day, with not enough rest to prepare you for the following day. If your workload causes you to feel overwhelmed, you will have difficulties staying focused and productive. Try breaking your responsibilities into smaller, more manageable steps, and prioritize your most important tasks. Also, consider delegating as many tasks as possible to ease your workload.
- Watch your caffeine, nicotine, and alcohol consumption
It would be best to avoid caffeine, nicotine, and alcohol, as these substances can affect your energy levels. They may give you a temporary rush, but it will only wear you down, leaving you more drained than you were. Caffeine products can also make sleeping difficult at night, leaving you exhausted during the day. Although many people insist that an alcoholic dream helps them to sleep at night, studies show different. According to available research, taking alcohol before bedtime can disrupt your sleep, causing you to wake up too often at night.
- Find ways to improve your mood
Depression, anxiety, and other mental health issues can drain you of any desire and leave you lethargic. Consider fun ways to improve your mood, like engaging in hobbies you love or learning something new. Spend time around people you love and surround yourself with positivity. You can also consider investing in some mood-boosting medications and mood stabilizers. For example, using progesterone cream can help boost your mood, improve your sleep, and promote healthy hormonal balance.
- Seek medical care
Aside from the wrong daily habits, some medical conditions can also lead to regular fatigue issues. And you can find out by seeking medical attention, especially after all other solutions fail to yield results. Women, for example, experiencing menopause, usually experience fatigue issues. Beyond that, thyroid problems, chronic weight issues, and other health or medical issues can drain your energy, so keep this in mind. If you’ve tried everything to improve your energy but see no results, you should seek medical attention as soon as possible.