Always Feeling Tired?

Why am I feeling tired?

When you’re feeling tired and worn down, your body is telling you that you’re having an energy shortage. You might try to boost your energy with a cup of coffee, but that doesn’t really fix the problem. What we call energy is actually a molecule called adenosine triphosphate or ATP for short. ATP is produced by tiny cellular structures called mitochondria. ATP’s job is to store energy and then deliver it to cells in other parts of the body.

Why do we have less energy as we get older?

As we grow older, our bodies have fewer mitochondria. You may not be able to overcome all aspects of age-related energy loss, but there are ways to help your body produce more ATP and increase your energy.

4 WAYS TO INCREASE YOUR ENERGY

1. WATCH WHAT YOU EAT. When you eat heavy meals or junk food, it leaves you feeling fatigued. Instead, eat lighter meals filled with lots of fruit and veggies and be sure to eat some foods that have fatty acids that boost ATP–such as nuts and seeds.

2. DRINK MORE WATER. Fatigue is one of the first signs that your body needs more water. The Institute of Medicine recommends that men aim for approximately 15 cups of fluids per day, and women about 12 cups. Not all that has to come from water; you can get part of it from liquid-heavy fruits and vegetables (some are as much as 90% water), such as cucumbers, celery, bok choy, lettuce, radishes, tomatoes, bell peppers, asparagus, greens, zucchini, squash, strawberries, citrus fruit, and melons.

3. GET GOOD REST. Sleep can increase your ATP levels, especially in key brain regions that are active during waking hours.

4. STAY ACTIVE. Exercise can boost energy levels by raising energy-promoting neurotransmitters in the brain–that’s why you feel so good after a workout. Exercise also makes muscles stronger and more efficient, so they need less energy and therefore, conserve ATP. Research suggests that as little as 20 minutes of aerobic activity, 3 days a week, can help sedentary people feel more energized.