This Is the #1 Way to Combat Low Energy Over Age 50, According to a Geriatrician
As we get older, one of the common downsides is feeling more tired and lacking the energy to do the activities we 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, to find out the best ways to stay energized as we age.
The Best Thing To Do to Combat Low Energy
Dr. Kasier's number one tip: get moving.
“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 ten-minute burst can yield great results. You could even make it a dance routine as studies indicate that exercises that combine physical and cognitive challenges can especially improve memory and brain health.
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Additional Tips To Stay Energized
Dr. Kaiser also recommends the following:
Load up on green leafy veggies and berries
What we eat plays a critical role in determining our health and well-being and when it comes to maintaining brain and physical health, the “farmacy” is where you will find the best medicine for mental and physical energy.
Green leafy vegetables, berries and other foods rich in “phytonutrients”—chemicals that plants produce to keep themselves healthy—can be “neuroprotective” and reduce our Alzheimer’s risk. You are what you eat and by fueling your mind and body with the nutrition it needs, you will find yourself more focused and energized to perform daily mental and physical tasks.
Take mindful breaths
Taking some mindful breaths—simply bringing your attention to your breathing and taking a moment to appreciate life—can initiate a very positive cascade of events in our mind and body. This simple practice can actually unlock the power of mediation and help curb “stress” while initiating a “relaxation response” in your body—slowing heart rate, relaxing blood vessels to lower blood pressure, boosting immune factors, lowering blood sugar, improving mood, and on and on. With less stress in both mind and body, you will feel the weight of everyday stressors melt off your shoulders and help you focus on the tasks at hand with renewed vigor.
Connect
Simply taking a moment to connect with someone—even through a brief phone call—can reduce feelings of loneliness, anxiety and depression and deliver brain-protecting benefits. A sense of connection also gives the body another 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 provides both the body and mind with a heightened level of excitement.
Give back
It turns out that volunteering, giving back and having a strong sense of purpose in life are secret ingredients of healthy aging and some of the most powerful ways we can improve our brains. In just a matter of minutes, you can direct your energy toward helping someone else. For an extra boost, as connecting across generations can be particularly beneficial, why not read a story or provide some homework help to a child in need?
Express yourself
Singing, playing an instrument, painting and writing a poem, are just a few examples of the type of creative expression that improve brain health. And while certain activities, like playing an instrument throughout your life, are associated with a reduced risk of dementia, there are benefits to the arts and creativity at any age and it is never too late to try something new!
Get enough sleep
Shutting down electronic devices, lowering the lights and thermostat, and other aspects of a healthy bedtime routine can improve our sleep and increase our body’s energy to perform any activity we have planned for the day. The quantity and quality of sleep—needed to clear debris, “reset” neural networks and provide downtime to various systems in our brains—have profound physiologic impacts that impact our day-to-day thinking, memory and mood, as well as our long-term risk of cognitive decline and dementia.
Next up: Feeling Sluggish? Experts Say That These 58 Natural Foods Will Give You an Energy Boost
Sources
Dr. Scott Kaiser, MD, a geriatrician and Director of Geriatric Cognitive Health for the Pacific Neuroscience Institute in Santa Monica, California
