Many people rely on caffeine for its energy-boosting effects. Wake up. Drink coffee. Start the day! Others simply enjoy the taste of food and drinks containing it (like chocolate or soda). And then there are some who find that caffeine adversely affects their body – leaving them with feelings of irritability or preventing a proper amount of sleep. No matter what reasons you may have (personal or health-related), if you’re a retiree looking to start limiting your caffeine intake, we’ve got some suggestions for staying energized!
1. Drink water
Drinking enough water is essential to good health! It helps your body regulate its temperature, keeps your organs functioning properly, and even helps to prevent infections. But, drinking water to keep your energy? Yep! That too! According to Healthline, “even mild dehydration…can impair many aspects of brain function.” Ever forget to drink water during a hot day and by nighttime, your whole body feels exhausted? This is why! Staying well-hydrated will improve cognition and your mood, as well as, you guessed it – boost your energy!
2. Eat a well-balanced diet
Healthy fats (like avocado, nuts, and olive oil) are usually less processed and have lower sugar and carbs. Don’t skip breakfast. Eat a good variety of proteins and veggies. And, don’t forget the foods that are high in vitamins like bananas, peas, and beans. Eating a well-balanced diet is a good thing to do at any age. But, as you age, it becomes increasingly more important. Consider this:
“Lower calorie needs result from less physical activity, changes in metabolism, and/or age-related loss in bone and muscle mass. Other factors may affect nutrient needs and absorption of nutrients in older adults, including chronic disease and conditions, use of multiple medications, and changes in body composition.”
Dietary Guidelines for Americans
In other words: your body is constantly changing. So, consult with a health professional to find out what constitutes well-balanced for you. Then, get ready to feel good about yourself!
3. Get enough sleep
Try to get around 6 hours of sleep every night. Lack of sleep can leave you feeling tired and make getting out of bed difficult. When you get enough sleep, you wake up feeling refreshed, stronger, and ready to take on the day.
Taking short naps in the afternoon is also a great way to re-energize. However, napping for more than 40 minutes will make it difficult to fall asleep at night.
4. Stay active
Stretching, walking, jogging, and climbing the stairs all help to improve your body posture and loosen up your muscles. Volunteer in your local community to keep stress and boredom at bay. Don’t over-exercise, as this could lead to more fatigue.
Playing games like scrabble, chess, or crossword puzzles are great for keeping your mind active as well. You can have fun and boost your cognitive ability at the same time!
5. Drop the vices
We know that habits like smoking or excessive consumption of alcohol can lead to a variety of health issues. But, did you know that these vices can affect your overall energy too?
“Older adults who choose to drink may experience the effects of alcohol more quickly than they did when they were younger. This puts older adults at higher risk of falls, car crashes, and other injuries that may result from drinking.”
Dietary Guidelines for Americans
In other words: drop the vices. Feel better.
