How to save energy after 40

How to save energy after 40: a comprehensive guide for the restoration of vitality

Section 1: Hormonal balance – Energy foundation

The age of 40 years is an important milestone, when hormonal changes begin to have a significant impact on energy level. Understanding these changes and the ability to adjust them is the key to maintaining vitality.

• Estrogen and progesterone (for women): A decrease in the level of estrogen and progesterone during the period of perimenopause and menopause can lead to fatigue, sleep disorders, mood swings and a decrease in libido. It is important to consult a doctor to evaluate the hormonal profile and consider hormonal therapy (ZGT) or alternative methods such as phytoestrogens (soy, flax, red clover) and herbal additives (for example, sacred vitex). It is necessary to carefully weigh all the risks and advantages of hormonal therapy, taking into account individual health factors and genetic predisposition. In addition, it is important to pay attention to a diet rich in calcium and vitamin D to maintain bone health during the period of reduction in estrogen.
• Testosterone (for men): A decrease in testosterone levels in men, also known as late hypogonadism, can be manifested by fatigue, a decrease in muscle mass and strength, a decrease in libido, a deterioration in concentration and mood swings. Diagnosis of low level of testosterone requires a blood test. Treatment may include replacement therapy with testosterone (in the form of injections, gels, plasters or tablets), which should be carried out under a strict supervision of a doctor due to possible side effects, such as an increase in prostate, acne and a change in cholesterol. Alternative approaches include the optimization of lifestyle, including physical exercises (especially strength training), healthy nutrition (sufficient amount of protein and healthy fats), stress management and sufficient sleep. It is also necessary to pay attention to factors that can reduce testosterone levels, such as obesity, chronic diseases and some drugs.
• Thyroid gland: The thyroid gland plays a key role in regulating metabolism. Hypothyroidism (reduced thyroid function) can cause fatigue, drowsiness, increase in weight, constipation and dry skin. Diagnosis is carried out using a blood test for thyroid hormones (TS, T4, T3). Treatment of hypothyroidism usually includes replacement therapy with thyroid hormones (levotiroxin), which should be selected individually by an endocrinologist. It is important to regularly control the level of thyroid hormones and adjust the dose of the drug if necessary. To maintain the health of the thyroid gland, it is important to ensure sufficient consumption of iodine, selenium and zinc with food or in the form of additives (after consulting a doctor).
• Adrenal glands and cortisol: Chronic stress can lead to adrenal dysfunction and a violation of the production of cortisol, stress hormone. Chronically increased level of cortisol can cause fatigue, insomnia, anxiety, weight gain and a decrease in immunity. Stress management is key to maintaining adrenal glands. Stress management methods include meditation, yoga, ta-chi, nature walks, communication with close people, hobbies and other relaxing classes. Adaptogens, such as Rodiola Pink, Ashvaganda and Eleutherococcus, can help maintain an adrenal gland function and reduce stress (before taking a consultation with a doctor). It is also important to provide enough sleep, healthy nutrition and regular physical exercises.
• Melatonin: With age, the production of melatonin, hormone regulating sleep is reduced. This can lead to sleep disturbances, such as insomnia and superficial sleep. Maintaining a healthy regime of sleep and wakefulness, avoiding caffeine and alcohol before bedtime, creating comfortable conditions for sleep (darkness, silence, coolness) and the use of melatonin as an additive (after consulting a doctor) can help improve the quality of sleep. It is also important to avoid the use of electronic devices (phones, tablets, computers) before bedtime, since the blue light emitted by these devices can suppress the production of melatonin.

Section 2: Optimization of power for energy and health

Proper nutrition is fuel for the body. After 40 years, it is especially important to pay attention to the quality and composition of food.

• Protein: Protein is a building material for the body and is necessary for maintaining muscle mass, immune system and hormonal balance. It is recommended to consume a sufficient amount of protein (about 1 gram per kilogram of body weight) from various sources, such as low -fat meat, fish, poultry, eggs, dairy products, legumes and nuts. Distribute protein consumption evenly during the day to maintain a stable level of energy and satiety.
• Complex carbohydrates: Complex carbohydrates (whole grains, vegetables, fruits) provide the body with energy for a long time and contain fiber, which is necessary for the health of the digestive system. Avoid simple carbohydrates (sweets, carbonated drinks, white bread), which cause sharp jumps in blood sugar, leading to a sense of fatigue and irritability. Choose whole grain products instead of processed, use more vegetables and fruits, limit the consumption of sugar and refined carbohydrates.
• Healthy fats: Healthy fats (avocados, nuts, seeds, olive oil, fatty fish) are necessary for the health of the brain, hormonal balance and the assimilation of fat -soluble vitamins. Avoid trans fats (contained in fried foods and processed products) and limit the consumption of saturated fats (contained in fatty meat and dairy products). Include products rich in omega-3 fatty acids in your diet, such as fatty fish (salmon, mackerel, sardines), linen seed and walnuts.
• Vitamins and minerals: The deficiency of vitamins and minerals can lead to fatigue and a decrease in immunity. It is important to ensure sufficient consumption of vitamins and minerals with food or in the form of additives (after consulting a doctor). Particular attention should be paid to vitamin D, vitamins of group B, magnesium, iron and zinc. Take a blood test to determine the level of vitamins and minerals in the body and identify possible deficits.
• Hydration: Dehydration can cause fatigue, headache and a decrease in concentration. Drink enough water during the day (at least 8 glasses). Eat water, herbal teas, vegetable and fruit juices. Avoid sweet carbonated drinks and limit the consumption of caffeine and alcohol that can dehydrate the body.
• Food sensitivity: With age, food sensitivity to certain products can develop, which can lead to fatigue, bloating and other unpleasant symptoms. Drive the food diary to identify products that cause negative reactions. Consider the possibility of conducting a dough for food intolerance. Exclude products that cause negative reactions from your diet.

Section 3: Physical activity – a source of energy and youth

Regular physical activity is one of the most effective ways to maintain energy and health after 40 years.

• Cardio-training: Cardio training (running, walking, swimming, cycling) improve the work of the cardiovascular system, increase endurance and burn calories. It is recommended to engage in cardio training at least 150 minutes a week of moderate intensity or 75 minutes per week of high intensity. Choose a type of cardio training that you like to do regularly and with pleasure. Start small and gradually increase the intensity and duration of training.
• Power training: Power training (weight lifting, exercises with their own weight) help to maintain muscle mass and strength, which are reduced with age. It is recommended to engage in strength training at least twice a week, working on all the main muscle groups. Start with lightweights and gradually increase them as strength increases. Contact the coach to get an individual training program and learn the right technique for performing exercises.
• Flexibility and balance: Exercises for flexibility and balance (yoga, pilates, tai-chi) improve joint mobility, reduce the risk of injuries and improve coordination. It is recommended to engage in exercises for flexibility and balance several times a week. Yoga and Pilates also help to reduce stress and improve mood.
• Active lifestyle: Strive for an active lifestyle in everyday life. Walk more, climb the stairs instead of an elevator, take breaks in work for warm -up, do gardening or other active classes. Limit the time spent sitting at the computer or in front of the TV.
• High intensity interval training (HIIT): Hiit training is short periods of intensive activity alternating with periods of recovery. Hiit training is effective for burning calories, improving the cardiovascular system and increasing energy levels. Hiit training can be adapted for various types of activity, such as running, cycling, swimming and exercises with its own weight. Before starting the Hiit training, you need to consult a doctor, especially if you have any health problems.

Section 4: Stress Management – the key to longevity and energy

Chronic stress depletes the body and can lead to many health problems.

• Meditation: Meditation helps to calm the mind, reduce stress levels and improve concentration. There are various types of meditation, such as conscious meditation, transcendental meditation and meditation of love and kindness. Start with several minutes of meditation per day and gradually increase the duration.
• Yoga: Yoga combines physical exercises, breathing techniques and meditation. Yoga helps reduce stress, improve flexibility, strength and balance. There are various yoga styles, such as Hatha Yoga, Vignaca Yoga and Restorative Yoga. Choose the yoga style that suits you.
• Respiratory exercises: Respiratory exercises help calm the nervous system and reduce stress. The diaphragmatic breathing (abdominal breathing) is a simple and effective breathing exercise that can be performed at any time and anywhere.
• Natural walks: Natural walks help reduce stress levels, improve mood and increase energy. Spend time in nature regularly to recharge with energy and reassure the mind.
• Hobbies: Take your favorite hobby to relax and distract from everyday worries. Hobbies can be very different, from reading books to drawing, knitting, gardening and traveling.
• Communication with loved ones: Spend time with loved ones to get support and feel loved and necessary. Communication with loved ones helps to reduce stress and improve mood.
• Self -analysis and awareness: Practice introspection and awareness to better understand your emotions and reactions to stressful situations. This will help you learn to more effectively manage stress and avoid negative consequences.

Section 5: Healthy sleep – the basis of recovery and energy

Quality sleep is necessary to restore the body and maintain a high level of energy.

• Sleep and wakefulness mode: Observe the regular mode of sleep and wakefulness, go to bed and wake up at the same time every day, even on weekends. This will help regulate your inner clock and improve sleep quality.
• Comfortable conditions for sleep: Create comfortable sleeping conditions in your bedroom. Provide the darkness, silence and coolness. Use a convenient mattress and pillows.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Avoid the use of caffeine and alcohol a few hours before bedtime.
• Limit the use of electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin, hormone regulating sleep. Limit the use of electronic devices before bedtime.
• Relaxation techniques before bedtime: Use relaxation techniques before bedtime, such as meditation, yoga or reading to calm the mind and prepare for sleep.
• Check for sleep disturbances: If you have sleep problems, such as insomnia, apnea in a dream or restless legs syndrome, consult a doctor for diagnosis and treatment.
• Optimize sleep bedroom: Make sure your bedroom is intended for sleeping. Use dense curtains to darken the room, bers to drown out the noise, and a humidifier to maintain the optimal level of humidity.

Section 6: additives and nutricetics – support for the body

Some additives and nutricetics can help maintain energy and health after 40 years.

• Vitamin D: Vitamin D is necessary for the health of bones, immune system and mood. Many people experience vitamin D, especially in the winter months. Take vitamin D in the form of an additive (after consulting a doctor).
• B vitamins B: B vitamins are necessary for energy exchange, health of the nervous system and the production of red blood cells. Take a complex of group B vitamins or individual B vitamins (after consulting a doctor).
• Magnesium: Magnesium is necessary for the health of muscles, nerves, bones and heart. Magnesium also participates in energy exchange. Take magnesium in the form of an additive (after consulting a doctor).
• Coenzim Q10 (COQ10): COQ10 is an antioxidant that plays an important role in energy exchange. COQ10 can help improve energy level and reduce fatigue. Take COQ10 as an additive (after consulting a doctor).
• Creatine: Creatine helps to improve muscle strength and endurance. Creatine can be useful for people involved in strength training. Take creatine as an additive (after consulting a doctor).
• Omega-3 fatty acids: Omega-3 fatty acids are necessary for the health of the brain, heart and joints. Take omega-3 fatty acids in the form of an additive (fish oil or linseed oil) or consume fatty fish several times a week.
• Adaptogens: Adaptogens (for example, Rhodiola Pink, Ashvaganda, Eleutherococcus) help the body adapt to stress and increase energy. Take adaptogens in the form of additives (after consulting a doctor).
• Probiotics: Probiotics maintain intestinal health, which can improve the overall state of health and energy level. Take probiotics in the form of additives or use fermented products, such as yogurt and kefir.

Section 7: Regular medical examinations – prevention and timely treatment

Regular medical examinations help to identify and treat health problems in the early stages.

• An annual examination by the doctor: Pass the annual examination with the doctor to check the general state of health and identify possible problems.
• Blood tests: Pass blood tests to assess the level of cholesterol, blood sugar, thyroid hormones and other health indicators.
• Cancer screening: Carry out the screening for cancer (for example, mammography, colonoscopy, pap test) in accordance with the doctor’s recommendations.
• Testing vision and hearing: Check your vision and hearing regularly.
• Consultations with specialists: If necessary, contact specialists (for example, an endocrinologist, cardiologist, gastroenterologist) for consultations and treatment.
• Vaccination: Make the necessary vaccinations in accordance with the doctor’s recommendations.
• Discuss the doctor in your condition: Feel free to discuss with your doctor any changes in your condition, such as fatigue, insomnia, mood swings and a decrease in libido.

Section 8: Avoid bad habits – maintain health and energy

Bad habits, such as smoking, alcohol abuse and drug use, exhaust the body and lead to many health problems.

• Refuse smoking: Smoking is harmful to the health of the lungs, heart and blood vessels. Refuse smoking as soon as possible.
• Limit alcohol use: Alcohol abuse can lead to problems with liver, heart and brain. Limit alcohol use or abandon it completely.
• Avoid drug use: Drug use is harmful to the health of the brain and the whole organism. Avoid drug use.
• Limit the consumption of processed products: Producted products contain a lot of sugar, salt and harmful fats. Limit the consumption of processed products and choose whole, unprocessed products.
• Avoid overeating: Overflow can lead to an increase in weight, fatigue and other health problems. Eat in moderate portions and listen to your body.

Section 9: Caring for mental health is an important aspect of the energy balance

Mental health plays an important role in the general state of health and energy level.

• Support social ties: Maintain social ties with friends and family. Communication with loved ones helps to reduce stress and improve mood.
• Warm by volunteering: Watch volunteering to help other people and feel useful and necessary.
• Set your goals: Set the goals and strive for their achievement. Achieving goals gives a feeling of satisfaction and increases self -esteem.
• Learn the new: Learn the new to develop your brain and maintain interest in life.
• Practice gratitude: Practice gratitude to appreciate what you have and improve your mood.
• Turn to the specialist for help: If you have mental health problems, seek help from a specialist (psychologist, psychotherapist or psychiatrist).

Section 10: Detoxification – Help the body in purification

Cleaning the body of toxins can improve the general state of health and energy level.

• Drink a lot of water: Water helps to remove toxins from the body through urine and sweat.
• Eat a lot of fiber: Fiber helps to remove toxins from the body through the intestines.
• Limit the consumption of processed products: Processed products contain many toxins and harmful substances.
• Take sports: Sport helps to remove toxins from the body through sweat.
• Visit a sauna or bath: The sauna and the bathhouse help to remove toxins from the body through sweat.
• Consider the possibility of conducting a detox program: There are various detox programs that can help cleanse the body of toxins. Before starting the detox program, you need to consult a doctor.
• Maintain liver health: The liver plays an important role in the detoxification of the body. Maintain liver health with a healthy diet, limit the use of alcohol and avoid taking hepatotoxic drugs.

The use of these tips will help you maintain energy, health and vitality after 40 years and enjoy an active and full life.