6 energy-robbing lifestyle habits and how to stop them in their tracks

Read time: 4 minutes

Tired of being tired? We all get a little more fatigued as we get older. One reason for that is our bodies lose mitochondria and produce less adenosine triphosphate (ATP).

We lose what and produce less what?

Those words don’t roll right off the tongue, but they’re an important part of our physiology. Mitochondria are energy-producing engines in the cells, and ATP is the molecule that delivers energy to cells throughout our body.

Medication side effects and chronic illness can also make you tired. But some lifestyle habits can play a part in increased sluggishness. Here are six lifestyle changes we can make to put more pep in our steps.

Habit 1: Not enough physical activity

As we age, we lose muscle mass. The less muscle mass we have, the less mitochondria and ATP our bodies have. Plus, if you’re sedentary, your muscles get weaker and shrink, and can’t use energy as efficiently.

What you can do: Get 30 minutes of moderate-intensity exercise at least five days per week. It can help strengthen your muscles, conserve ATP, and boost energy-producing brain chemicals. Whatever activity you do can help. And the 30 minutes can be spread out into several shorter periods.

Habit 2: Too much stress

Ongoing stress can increase levels of cortisol, a hormone produced by the adrenal glands. Cortisol lowers production of ATP and increases inflammation — which further reduces ATP production.

What you can do: Stress-reduction techniques such as yoga, mindfulness meditation and breathing exercises can help lower cortisol levels. Even as few as 10 minutes a day can help.

Habit 3: A poor diet

Processed foods can increase inflammation, which impairs energy and ATP production. It also deprives your body of the vitamins and minerals needed to produce enough ATP. And if your appetite has dropped off through the years, you might not be getting enough calories.

What you can do: Eat whole foods like fruits, vegetables, whole grains, and lean proteins such as fish, chicken, nuts and seeds. Try smaller meals with snacks in between for a steadier supply of nutrients and fewer blood sugar spikes.

Habit 4: Not enough sleep

Something else that can increase cortisol levels and inflammation is getting too little sleep. Medication side effects, frequent trips to the bathroom, and sleep apnea (pauses in breathing while you sleep) are a few sleep-robbing culprits.

What you can do: Talk with your doctor about issues that can be cutting into your sleep. You can also try to improve what’s called sleep hygiene. Go to bed and get up at the same time every day, and keep your room quiet and cool, and free of brain- stimulating electronics like your phone or TV.

Habit 5: Unwise beverage choices

Sugary drinks can cause blood sugar spikes followed by a drop that can cause fatigue. Other fluid-related reasons you might be tired: dehydration, or drinking too many caffeinated or alcoholic drinks close to bedtime.

What you can do: Drink more water. Most people need six to eight cups of fluid per day, more if they’re exercising. Stay away from soda. And if you’re going to have a caffeinated or alcoholic beverage, have it at least six to eight hours before bed.

Habit 6: Social isolation

Not seeing people on a regular basis — friends, family, neighbors, new acquaintances — can be associated with depression, which is linked to fatigue. Connecting with others can give us a different outlook, and may produce different types of brain chemicals that can make us happier and give us more energy.

What you can do: Talk with a friend or loved one at least once per week. See them in person, talk on the phone, or have a video chat.

If fatigue is the hallmark of every day, or if it is accompanied by other symptoms like headache, muscle or joint pain, fever, or stomach problems, see your doctor.