Feeling sluggish? How to boost your energy levels

Ever woken up in the morning feeling just as tired as when you laid your head down on the pillow? In a world as fast paced as the one we live in this isn’t surprising. Let’s face it – many of us struggle to get through the day without a catnap as we get older.

But, if you’re constantly feeling sluggish and have little energy to go about your day-to-day life, it’s probably time to look at making some changes to support your health and wellbeing. A visit to the doctor is generally the first point of call to find out if there’s a more serious issue behind your lethargy. However, there are also simple at-home measures that may assist, starting with your diet, exercise regime and maybe even a little help from some added vitamins and supplements.

According to Teri Lichtenstein, consulting dietician at Entity Health, boosting your intake of wholegrains, such as whole wheat, brown rice and oatmeal can increase your metabolism and in turn, your energy. Wholegrains help you stay fuller for longer, which can help you maintain a healthy weight and minimise the need to snack throughout the day.

The next step is to cut back on your sugar intake. Yes, it may (probably will) be tough to stop yourself from reaching for a biscuit in the afternoon, but these sugar-filled treats only give you a temporary energy lift before leaving you feeling more tired and hungrier than you did before.

“Don’t be fooled by the fast-acting sugar rush from an afternoon sweet treat,” Lichtenstein said. “Instead, reach for energy-boosting fuel like a handful of nuts, fresh fruit or natural yoghurt.”

Exercise is also vital. While we think of exercise as something that exhausts us, studies show that as little as 30 minutes of exercise a day can increase energy levels, while also improving bone health and supporting mental health. If you’re just at the beginning of your exercise journey, you can start with 10 minutes once or twice a day and gradually build up to the recommended amount. Remember, getting a little bit of physical activity is better than none.

Lastly, it’s important to look at the vitamins you’re consuming. Although a nutrient-rich diet and regular exercise can help reduce fatigue, sometimes life doesn’t go to plan and we find ourselves struggling to maintain a healthy lifestyle. This is where vitamins and supplements come into play as they provide a nutrient boost that food alone can’t provide.

B vitamins, such as B12, help the body to convert food into energy – this process is called metabolism – but as we age, our ability to absorb B12 from food decrease. They’re also essential for heart function, brain health and healthy nerve cells.

Meanwhile, vitamin D is most commonly known to support strong bones and muscles, but it also plays an important role in boosting energy levels. Most older Australians don’t get enough vitamin D, which can cause tiredness and contribute to serious health conditions such as loss of bone density and cardiovascular disease.

Also high on the list of vital supplements for over-60s is magnesium. When your magnesium levels are low it can cause fatigue, muscle cramps and high blood pressure. But according to Gerald Quigley, a leading pharmacist and accredited herbalist, a simple magnesium supplement can have energy-boosting effects and promote good digestive health.

If you’re interested in adding vitamins and supplements to your diet, pop over to the Sassy Marketplace and browse our huge selection of products on offer.

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IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.