Kapok Aging and Caregiver Resources: How to Increase Energy Levels in Men as they Age
By Angelica Herrera Venson, DrPH, MPH
The following excerpt is reprinted with permission from Kapok Aging and Caregiver Resources.
It’s no secret that energy often decreases as people age. Getting up in the morning gets more difficult and you get tired faster at the end of the day. While some energy loss is due to age, there are also ways to increase energy levels in men as they age.
In fact, seniors can stay much more fit and active than many people assume. Age doesn’t need to stop you from being mobile and enjoying life. The following areas are all ways to increase energy levels and get back to your life.
Check Vitamin D Levels
Vitamin D is synthesized in the presence of sunlight. Simply getting sun regularly is often enough. But, your ability to make vitamin D decreases with age. You may not be able to get your levels high enough from sunlight alone.
This makes vitamin D one of the few supplements that most seniors would benefit from. In fact, vitamin D supplements are often prescribed.
There are many symptoms of vitamin D deficiency, one of which is lower energy levels.
Focus on Whole Foods
Processed foods are laden with added ingredients. They’re often high in calories and sugar as well. This type of food can make people feel sluggish. It can also lead to energy spikes and drops.
Focusing on unprocessed and fresh food instead gives you access to more nutrients. This includes antioxidants and other beneficial compounds from plants.
Check Your Other Nutrients
Keep an eye on your overall nutrient intake too. Deficiencies can easily lead to lower energy levels. Nutrient deficiencies can occur even if your diet seems healthy. You might simply be missing a key nutrient or two.
An important example is vitamin B12. This compound is very relevant for energy. It’s mostly found in animal products, particularly dairy and red meat. Some plant-based products are fortified with B12, but the levels may not be sufficient.
A primary physician will be able to test for any deficiencies and make recommendations.
Pay Attention to Mental Health
Emotional challenges can have a physically draining effect. This is especially common for people with anxiety or depression, as well as for those who regularly worry. The pattern also means that you may feel much more tired after a particularly stressful week.
If issues are long-term, men may need to talk to a counselor or their doctor to find solutions.
It’s also important to simply be kind to yourself. You may need more rest some days or to take time out to simply feel through your emotions.
Be Active
Increasing activity levels is a key way to improve energy. There are plenty of safe exercise options, regardless of any physical limitations you face. You can also start small. Even just a little exercise is better than none. You can increase the amount and intensity over time.
Try to include some resistance exercise in the mix, as there is often muscle loss as people age. Getting enough protein in your diet can help promote muscle development as well.
Angelica Herrera VensonAngelica Herrera Venson, DrPH, MPH is a gerontologist born in San Diego and raised on both sides of the U.S-Mexico border. She’s a public health advocate who has spent two decades in community health work and research investigating how immigrant and racial /ethnic minority family caregivers and seniors navigate old age and seek out health and elder care. Today, Angelica supports some of Arizona’s community health centers, which serve primarily Medicaid and underserved communities, in their transition to value-based care.
About Multicultural Guide to Caregiving
Author and gerontologist, Angelica P. Herrera Venson, DrPH, opens up and shares her family’s personal stories and lessons from her field work and research on aging and caregiving with communities of color and first generation Americans.