Many of us accept that getting older means a lag in our energy levels but Dr Dawn Harper explains how we can regain the spring in our step.

Fifty, they say, is the new forty but for many, hitting middle age can be associated with losing that youthful vigour that comes so naturally in your 20s and 30s, leaving a feeling of being persistently tired, lethargic and worn out. Often this grumbling exhaustion is simply not alleviated by sleep and energy levels are left in a constant rut. Being tired after a busy day is normal. Being fatigued is not. It can leave you struggling with concentration and lacking motivation which can lead to low mood and poor self esteem. But the good news is, fatigue isn’t an inevitable part of getting older, and with a little fine tuning you really can regain your joie de vivre.

There are lots of things that can work against you to leave you feeling weary: stress is one factor that contributes to low energy levels, as can a bad night’s sleep and lack of sunlight, but in fact, poor nutrition is often the guiltiest party. Improving your nutrition will not only help to reduce your levels of stress and improve your sleep but good nutrition can help you to recapture some of the vitality of your youth.

A balanced diet will provide the essential nutrients you need to help boost your energy. Taking at least five portions of fruit and vegetables a day will not only ensure that you are getting the vitamins and minerals your body needs but they are also a good source of fibre. It is common to find that our digestive system slows down as we get older making us more prone to constipation and it surprises many people to hear that a sluggish bowel can lead to fatigue. Increasing the fibre in your diet and making sure that you drink plenty of water each day will help stave off constipation.

Being run down can also mean that your immune system takes a bit of a knock leaving you more susceptible to coughs and colds, which is enough to leave you feeling washed out in its own right. Vitamin C and zinc will help boost your immune system. Good dietary sources of vitamin C include oranges, kiwi fruit, broccoli, sprouts and peppers whilst zinc is found in meat, shellfish, milk and dairy foods, bread and cereal products. If your diet is lacking in these foods you may like to consider a supplement. Regular exercise will also help boost your immune system.

Magnesium helps turn the food we eat into energy. The richest sources of magnesium in our diet are green leafy vegetables such as spinach and nuts. It is also found in bread, fish, meat and dairy products. You should be able to get the magnesium you need from your diet (300mg a day for men and 270mg a day for women) but if you know your diet is deficient in this area you may like to consider a supplement.

There can also be specific things contributing to an individual’s low energy levels. Chronic pain for example is bound to take the edge off your vitality and frustration from a failing memory also has a negative effect. Ensuring your diet includes the recommended intake of omega 3 fish oils will help combat the progression of arthritis and maintain a healthy brain. Supplements such as glucosamine for your joints and Gingko to promote blood flow to the brain are worth thinking about in these circumstances.

Along with diet, I am a firm believer in exercise to boost energy levels and immunity. Feeling tired all the time is so common that I can’t remember the last time I did a surgery and didn’t see someone with this complaint. I know from the reactions I get in clinic that the thought of exercising when you are feeling weary can be quite daunting but if you can force yourself out of the sofa on a regular basis even for just half an hour each day it will make all the difference to your outlook. Regular exercise will give you more energy during the day and improve the quality of your sleep at night leaving you feeling refreshed and ready to welcome the daylight hours with a more positive attitude.

Remember, you are only as old as you feel and with a bit of attention to your diet and lifestyle you really could feel young at heart again.

10 TOP TIPS FOR ENERGY

1. Eat a well balanced diet.
2. Drink plenty of water – dehydration can leave you feeling weary and lead to constipation.
3. Stick to recommended limits of alcohol – overdrinking won’t just give you a hangover in the morning, it can sap energy levels and lower mood.
4. Don’t rely on caffeine – it is a stimulant and may make you feel sharper in the short term but can leave you feeling fatigued if you overdo it.
5. Get outside into natural daylight – at least half an hour each day.
6. Exercise for half an hour each day – it will boost your energy levels and protect your immune system.
7. Keep to a regular routine at bedtime – if you have problems getting off to sleep, try valerian to promote a good nights sleep.
8. Avoid catnapping during the day – however tired you are, avoid the urge, it will only interfere with the quality of sleep you have at night.
9. Spend time with younger people to inspire you.
10. Take up a new hobby – start on a new project to regain your focus and drive.

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