If you’re over 40 and feeling more tired than usual, you're not alone! Many of us notice a dip in energy as we age, but the good news is that your nutrition can play a huge role in turning this around. What you eat has a direct impact on how you feel, and with a few small changes, you can reclaim that energy boost you’ve been missing.
Here are some tips to help you stay energised throughout the day:
Prioritise Protein
As we get older, we begin to lose muscle, and it is much harder to build muscle. Prioritising protein is key to retaining the muscle we have. Starting your day with a high-protein breakfast, like yoghurt mixed with protein powder and topped with berries or a protein smoothie, helps keep you fuller for longer and prevents that mid-morning slump. Adding proteins like chicken, steak, tofu and fish into your meals helps you manage hunger throughout the day and prevent food cravings.
Don’t Forget Healthy Fats
Fats often get a bad rap, but the right kinds are essential for sustained energy. Healthy fats, like those found in avocados, nuts, seeds, and olive oil, provide long-lasting fuel and support brain function, keeping you alert and focused. Try incorporating some into each meal for balanced nutrition. But watch portion sizes as they are a higher calorie option.
Stay Hydrated
Sometimes what we perceive as hunger is dehydration. Make sure you’re drinking enough water throughout the day. Whilst there are no set rules around water, aiming for 6- 8 glasses of water daily. If you’re exercising or sweating a lot, you may need more. Adding some electrolytes to your water after a workout can also help with recovery and energy levels.
Choose Mostly Whole Foods
Whole, unprocessed foods are the best choices when it comes to energy. Refined sugars and ultra-processed foods can cause energy crashes, leaving you more tired than before. Instead, focus on fruits, vegetables, and quality proteins to provide steady, sustained energy throughout the day.
Three Nutritious Meals Per Day
Aim to get all your nutrition in three meals per day. Balance your plate with a serving of protein, plenty of vegetables, a small amount of healthy fats and some carbs. If you find yourself reaching for snacks throughout the day, increase the amount of protein at mealtimes as protein keeps us fuller for longer.
Book In For Some Blood Tests
Sometimes fatigue is a sign that your body is missing key nutrients, like iron, vitamin D, or B12. If you’re feeling consistently low on energy despite eating well, it might be worth getting your levels checked. You can do this through your GP or you can request these yourself through www.mytests.co.nz. Supplementing appropriately can make a big difference in how you feel day-to-day.
It is natural to feel energy levels dip as we age, but it doesn’t have to be something you just live with. By making a few adjustments to your diet and focusing on foods that nourish and fuel your body, you can improve your energy levels and feel more like yourself again. Small changes can lead to big results!
If you’d like more personalised advice on how to boost your energy with nutrition, feel free to get in touch.
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