There are days when we are full of energy, and days when we feel exhausted and are not motivated to accomplish anything. While some weariness is inevitable as we age, it is often preventable. Tiredness can be related to diet, activity levels, and mood. To take charge and have more energy, consider the following ideas:

Eat Healthy: Food is the fuel that powers us throughout the day. Poor nutrition often significantly affects one’s energy level. Eating a well-balanced diet and limiting the amount of junk food we put in our bodies will provide more energy. Foods like almonds, hazelnuts, cashews, whole grains like bran cereal, and fish are good sources of magnesium, which can boost our energy. It’s also important not to skip breakfast, or any other meal, as that can lead to an overall feeling of fatigue. And snack wisely – enjoying snacks that combine protein with some fat and fiber, such as peanut butter on a whole-wheat cracker, or yogurt with a handful of nuts.

Hydrate: It is so important to drink plenty of fluids, especially as a senior. As we age it becomes harder for the body to recognize when it needs water. Dehydration drains our strength and slows down metabolism. Make it a goal to drink 6 to 8 glasses of water a day, and to consume foods that have high water content, such as fruits and vegetables. It is also important to reduce alcohol intake, especially before bedtime, as it interferes with deep sleep and does not allow for the rest the body needs.

Exercise: It is often hard to fit exercising into our schedule and is even less appealing when we are tired. But increasing physical activity increases energy. Walking is a great choice – it is relatively easy, doesn’t require any special equipment or training, and can be done anywhere. When we are in better shape, our bodies will have more energy.

Reduce Stress: Stress can leave you mentally and physically exhausted. Make sure you relax – exercise, meditate, listen to music, spend time outdoors – whatever helps you to unwind. Even a short power nap (20 minutes) can help clear the mind.

With just a few small adjustments, we all can easily feel more energetic!