Strategies for Boosting Energy After 40

As we age, it's normal for our energy levels to fluctuate. But it doesn't mean we have to succumb to fatigue! In this post, I'll share my top 7 strategies for maintaining vibrant energy as we get older. These tips have worked wonders for me and my clients as we navigate career, family, and lively social lives after 40.

Strategy 1 - Optimizing Your Diet:

Your diet has a huge impact on your energy levels. Fill up on fiber, protein, and complex carbs to fuel your body. For example, I start my day with oatmeal and berries and nuts for lasting energy.

Stay hydrated with water and unsweetened teas. Limit added sugar which leads to crashes, and ensure you get iron-rich foods like spinach as well as omega-3s from fish, nuts and seeds. Take a high-quality multivitamin to fill any nutritional gaps.

Strategy 2 - Creating an Exercise Habit:

Regular exercise is key, not only for weight management but for boosted energy. I recommend starting with just 10-15 minutes a day of something you enjoy, whether walking, cycling or yoga. Gradually build up your endurance from there.

Mixing up cardio, strength training, and flexibility exercises helps to energize your body and mind in different ways. Strength training is particularly useful for increasing energy expenditure.

Strategy 3 - Establishing an Energizing Routine:

How you structure your mornings and evenings can make a big difference. I recommend waking up 30-60 minutes earlier to avoid a rushed, stressful morning.

Use the time for meditation, light yoga, and eating a balanced breakfast.

At night, unwind with a bath, soft music, and journaling to prepare your mind and body for restorative sleep.

Strategy 4 - Harnessing the Power of Sleep:

Quality sleep is crucial for beating fatigue. To trouble shoot sleep issues, stick to a consistent sleep schedule. Also, limit blue light exposure at night, cut back on stimulating substances like caffeine, alcohol and sugar, and create a relaxing pre-bed routine.

Try lowering the thermostat to between 65 and 68. Cooler temperatures help signal melatonin production..

Strategy 5 - Mastering Stress Management:

Unmanaged stress is an energy drain. Simple but effective stress management techniques include deep breathing, visualization, and regular mindfulness practices like meditation.

Just 5-10 minutes a day can lower cortisol, reduce anxiety and boost mental resilience.

Strategy 6 - Understanding Hormonal Changes:

Shifting estrogen levels with perimenopause and menopause can zap energy. Regular exercise helps regulate hormones, while supplements like vitamin D or omega-3s can provide additional support.

Also, consider speaking to your doctor to see if you are a candidate for possible hormonal replacement therapy. .

Strategy 7 - Cultivating an Energized Mindset:

Your mindset is powerful. Shift to more uplifting internal dialog using positive affirmations.

Rid yourself of limiting beliefs around aging by focusing on what you CAN do versus cannot. Maintain social connections that energize you.

Start Recharging Today!

If you feel your get-up-and-go has gotten up and left, join my upcoming webinar where we'll put these strategies into action. You'll get an energy boosting plan tailored just for you. Join me HERE

August 10th at 4pm.