It’s a common myth that fatigue is simply a part of aging. While it’s true that many older adults experience low energy, it’s not something you have to accept as inevitable. Feeling tired or sluggish more often than not isn’t normal, and there are many steps you can take to boost your energy levels and maintain a vibrant lifestyle.

A recent Washington Post article here highlights important factors that contribute to fatigue in older adults and offers actionable steps to address this common concern. Let’s explore the main reasons why energy can dip with age and practical ways to combat them.

The Link Between Aging and Fatigue 

Research shows that fatigue affects a large percentage of older adults. In fact, a study found that 29% of 70-year-olds and 68% of 85-year-olds experience fatigue, which is often the reason they find it difficult to get out of bed. Fatigue has serious consequences—it’s linked to disability, loneliness, and even higher mortality rates, according to a study of older adults in Norway and Finland. Those who reported feeling tired had more than twice the odds of becoming disabled within five years compared to those who felt energized.

But there’s good news: Fatigue doesn’t have to be part of the aging process. With the right steps, you can improve your energy levels, feel more active, and regain your zest for life.

Key Steps to Boost Your Energy

1.Check Your Diet: What you eat plays a significant role in how energized you Many older adults suffer from fatigue due to poor nutrition. A diet rich in protein, fruits, vegetables, and whole grains is essential. The recommended daily protein intake for older adults is about 0.6 grams of protein per pound of body weight. For example, a 150-pound person should aim for 90 grams of protein daily. Foods rich in protein include lean meats, beans, eggs, and nuts. On the other hand, refined carbs and ultra-processed foods, while providing quick energy, often leave you feeling sluggish later on.

Action Steps: Start by adding more protein to your meals and cutting back on processed foods. Track your food intake with apps like MyFitnessPal (link here) to make sure you’re hitting your nutritional goals. If you have trouble eating or swallowing, talk to your doctor about potential solutions, as diminished saliva production or dental issues are common in older adults. According to Dr. Scott Trappe, Director of the Human Performance Laboratory at Ball State University, “When we eat better, we help our body’s energy production, and it can make a huge difference in how we feel.”

2.  Look for Underlying Health Issues: Fatigue can also be a sign of an underlying health condition like anemia or hypothyroidism. Anemia, characterized by low red blood cell counts, can cause significant fatigue. Hypothyroidism, which becomes more common with age—especially in women—can also drain your If you’ve been feeling more tired than usual, it’s essential to talk to your physician about your symptoms.

Studies: A study published in the Journal of the American Geriatrics Society found that older adults with anemia were more likely to experience fatigue and were at higher risk for disability. Another study found that 10% of older adults have hypothyroidism, a condition that often goes undiagnosed. A randomized controlled trial on low-dose aspirin and anemia in older adults found that 1 in 5 adults developed anemia within five years, highlighting the importance of screening. Dr. Lorcan Daly, an Assistant Lecturer in Exercise Science, notes, “Fatigue in older adults often signals an underlying issue that could be easily managed with the right interventions, like addressing anemia or thyroid problems.”

3. Sleep Patterns Matter: Sleep disorders are common among older adults, with as many as 50% of older Americans experiencing insomnia. As we age, our circadian rhythm changes, which means we may feel tired earlier in the evening and wake up earlier in the However, this doesn’t mean we need less sleep. Aim for 7-8 hours each night, but also allow yourself the flexibility to nap during the day if needed.

Action Steps: If you’re struggling with sleep, consider making your bedroom cooler, as a lower temperature can promote deeper sleep. Avoid using sleep aids unless advised by your doctor. Apps like Sleep Cycle (link here) can help track your sleep patterns and provide tips on how to improve sleep quality. Research shows that short naps—around 20-30 minutes—can significantly reduce daytime fatigue without affecting nighttime sleep quality. The American Geriatrics Society states that older adults should be cautious with sleep medications, as they may increase the risk of accidents.

4. Rethink Your Medications: Certain medications, including those for blood pressure, depression, and anxiety, can contribute to fatigue. Many older adults take multiple medications, and the combination of these drugs may interact in ways that leave you feeling Talk to your doctor about whether all of your medications are necessary or if adjustments can be made.

Action Steps: Bring a list of your medications to your next primary care visit and discuss their potential side effects. Use apps like Medisafe (link here) to track your prescriptions and receive alerts for any potential interactions or side effects that could contribute to fatigue.

5. Start Strength Training: Decreased muscle mass, or sarcopenia, is one of the leading causes of fatigue in older adults. As early as our 40s, we begin losing muscle mass, which diminishes our stamina and energy levels. Strength training is a great way to combat this loss and boost your energy.

Action Steps: Incorporate strength training exercises into your weekly routine. Start with simple bodyweight exercises like squats, lunges, or push-ups. You can also use resistance bands or light weights. Apps like Fitbod (link here) can create personalized workout plans based on your fitness level and goals. Dr. Trappe advises, “Strength training helps preserve muscle mass and can improve your energy levels, even later in life.”

Final Thoughts

Fatigue doesn’t have to define your golden years. By making small but meaningful changes in your diet, sleep patterns, and exercise routine, you can feel more energized and vibrant as you age. Start by talking to your physician about your fatigue, checking for underlying health conditions, and adopting a balanced, nutritious diet. Incorporate strength training, track your sleep, and reevaluate your medications. These steps will help you take control of your energy levels and keep you feeling your best.

What strategies have worked for you in managing your energy levels as you age? Join our forum to share your tips, ask questions, and connect with others who are on a similar journey. Click here to join the Age Brilliantly forum.