Ageless Energy: Tips And Tricks To Help Stay Energetic After 40

By Harpreet K

This article was originally published on morehackz

Aging is a natural process; all living things age with time, and so do humans. Age also influences the level of energy in our bodies. We are full of energy in our early years of life, and it continues into our late 20s. But after 30, the energy levels start to decline, and by 40, there is a noticeable change in our energy level. 

But it is easy to maintain a good energy level in your 40s (and decades after) if you follow a healthy lifestyle. In this article, we will highlight some genius ways to have more energy after 40. So, without any more delay, let’s dive into the top 40 ways to stay active and energized throughout the day.

1. Stop procrastinating

Out of all the things in the world, if you want to revive your energy levels, first, you need to stop procrastinating. When you do the things you need to do on time, it makes you feel light and motivates you to do more.

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You automatically feel energized and get time to do things that are important. This way, your stress, and anxiety stay at bay as you don’t have to worry about getting things done. Scheduling and getting things done on time save your energy, so you have more energy to spend on other things.

2. Eat in small intervals

When we go awhile without eating, our blood sugar levels can drop, making us tired and irritable. By eating regular meals and snacks all through the day, we can help keep our blood sugar levels stable and provide a steady source of energy for our bodies.

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Aim to eat a balanced diet that includes protein, healthy fats, and complex carbohydrates, and try to avoid highly processed foods that can cause blood sugar spikes and crashes. By fueling your body with nutritious foods every four hours, you’ll be able to maintain stable energy levels.

3. Increase your potassium

Potassium is a critical mineral that plays a key role in many bodily functions. When you don’t have enough potassium in your system, you can suffer from muscle cramps, fatigue, or weakness. Consuming enough potassium will help you achieve healthy energy levels throughout the day.

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Incorporating potassium-rich foods into your diet can help boost your potassium intake. Examples of such foods include bananas, salmon, spinach, sweet potatoes, and avocados. It’s also important to balance your potassium intake with other electrolytes, such as sodium and magnesium, to maintain proper fluid equilibrium and prevent dehydration.

4. Think about your partner

Research has shown that being in a committed, loving relationship can have numerous health benefits, including increased happiness, reduced stress levels, and improved physical health. Simply taking a moment to think about your partner can trigger a release of feel-good hormones like oxytocin, which can help decrease stress and boost mood.

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Plus, maintaining a strong relationship with your partner can provide emotional support, which can be especially important during challenging times. So, the next time you’re feeling low on energy, take a moment to think about your loved one – it may just give you the boost you need to go through your day.

5. Peppermint oil

Peppermint oil is something that you want to keep handy if you want an instant boost of energy. Studies have shown that peppermint oil has the ability to stimulate your brain, improve focus and alertness, and enhance cognitive functions. It can be an excellent addition to your energy-boosting toolkit.

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You can enjoy its benefits by defusing it in your workplace, having it in your drink, or applying it to your skin. Plus, peppermint oil may help reduce fatigue and improve exercise performance by enhancing the flow of blood and oxygen uptake in the body.

6. Take care of your mitochondria

Mitochondria are the tiny powerhouses in your cells that convert food into energy, and their health and function can have a major impact on your overall energy levels. If you want to maintain healthy mitochondria, it’s recommended to consume a nutritious diet that is abundant in antioxidants and other essential nutrients.

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Furthermore, getting regular exercise and avoiding toxins and pollutants that can damage mitochondrial function. Supplements like CoQ10 and alpha-lipoic acid can also help support mitochondrial health. By taking care of your mitochondria, you can improve your energy levels, reduce fatigue, and enjoy a more vibrant, active life.

7. Annual full body checkup

Regular health screenings and exams can help detect any potential health issues or deficiencies early on to prevent more serious conditions. Various tests and exams, including blood tests, urine tests, and imaging studies, will assess your overall health and identify any potential risk factors.

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By staying on top of your health and addressing any concerns promptly, you can take a proactive approach to maintain your energy levels and overall well-being. So don’t hesitate to schedule your annual checkup – it could be a game-changer for your health and energy.

8. Get some lycopene

Studies have shown that lycopene can help reduce inflammation, improve circulation, and improve overall cardiovascular health, all of which can contribute to higher energy levels. In addition, lycopene has been demonstrated to have cancer-fighting properties and may assist in the prevention of other chronic diseases, contributing to improved overall health and energy levels.

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Tomatoes have abundant lycopene, giving them red color. To increase your lycopene intake, consider adding more tomatoes, tomato sauce, and other tomato-based products to your diet. By incorporating lycopene into your daily routine, you can enjoy the benefits of increased energy and improved overall health.

9. Have more sex

It’s true; sex is good for your health! During sexual activity, the body releases endorphins, a natural feel-good chemical that helps boost mood and reduce stress. By incorporating sexual activity into your daily or weekly routine, you may feel more energized, focused, and healthier after 40.

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Moreover, sexual activity can increase heart rate and circulation, providing a cardiovascular workout to improve overall physical health and energy levels. Finally, the emotional connection and intimacy that come with sexual activity can provide emotional support and satisfaction, which can be essential for overall well-being and energy levels.

10. Take a break

As we get older, it’s important to know that downtime is not just a luxury; it is a necessity. This means setting aside time in your day or week to relax, unwind, and recharge your batteries. Downtime can help reduce stress and improve overall well-being.

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It could be anything from going for a walk in nature, taking a bubble bath, reading a book, to simply meditating. So don’t hesitate to block out some “me time” on your calendar – your body and mind will thank you for it.

11. Take the necessary vitamins

Ensuring that you’re getting all the essential vitamins and nutrients can be a powerful way to boost your energy levels after 40. Vitamins like B12, D, and E, as well as minerals like iron and magnesium, all play essential roles in maintaining energy levels and reducing fatigue after 40.

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To ensure you are getting all the vitamins you need, consider taking a multivitamin supplement or work with a healthcare professional to determine which specific vitamins and supplements may benefit you. Having sufficient vitamin intake can help you maintain optimal energy levels and lead a more vibrant life.

12. Clever snacking

Snacking is a great way to maintain energy levels throughout the day, but it’s important to be strategic about choosing your snacks. Instead of reaching for a bar of candy or bag of chips, opt for snacks that are rich in fiber and protein, such as fresh fruit with nut butter or raw vegetables with hummus.

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These types of snacks will help keep you full and active for longer periods of time without causing a sugar crash later on. It’s also helpful to portion your snacks and have them readily available, so you can easily grab a healthy option when hunger strikes.

13. Correct your posture

When it comes to staying active and energized throughout the day, posture plays an important role. Poor posture is key to developing chronic pain and fatigue and lowers your energy levels. It is absolutely necessary to pay attention to your posture to stay active and energized.

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A good posture involves having an erect spinal cord all the time while sitting, standing, walking, and doing whatever you are doing in your daily routine. Maintaining a proper posture consistently can enhance your level of activity and alertness during the day.

14. Yoga

The gentle stretching and controlled breathing of yoga can help improve circulation, reduce stress, and increase mental focus, all of which can contribute to higher energy levels. Additionally, the physical postures of yoga can help improve strength, flexibility, and balance, reducing the risk of injury and increasing overall physical stamina.

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Even just a few moments of yoga each day can make a noticeable difference in energy levels and overall well-being. By assimilating yoga into your daily routine, you can enjoy the benefits of improved energy, reduced stress, and increased physical and mental health.

15. Switch up the protein sources

As we age, it’s essential to maintain a balanced and varied diet to keep our bodies healthy and energized. One way to do this is by switching up our protein sources. While meat is a popular protein choice, it can have high saturated fat and cholesterol.

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To make your diet healthier and environmentally sustainable, consider adding plant-based proteins such as quinoa, lentils, and beans. Seafood and lean poultry are also great protein sources that offer a range of health benefits. By diversifying your protein sources, you can fuel your body with essential nutrients while promoting energy and overall well-being.

16. Try mental exercises

Challenging your brain with puzzles, games, and other mental tasks, can help improve cognitive function, memory, and overall brain health. Mental gymnastics can also help reduce stress and improve mood, providing mental clarity and focus that can increase energy levels.

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Some examples of mental exercises include crossword puzzles, Sudoku, memory games, and brain teasers. By including brain exercises in your daily routine, you can keep your brain sharp, improve your energy levels, and enjoy the mental stimulation of these activities.

17. Quality sleep

The key is to focus on quality over quantity. Instead of trying to sleep longer hours, aim to get better sleep. Developing healthy sleep habits involves following a consistent sleep schedule, creating a comfortable sleep-friendly environment, and minimizing screen time before bedtime.

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By focusing on quality sleep, you may find that you need less sleep overall to feel refreshed and energized during the day. It’s worth noting that sleep requirements vary from person to person, and some individuals may need more sleep than others to achieve optimal performance.

18. Try vitamin B supplements

B vitamins play a critical role in many functions of the body, including metabolism, energy production, and nerve function. These vitamins are crucial for converting food into energy that your body can use, and they also help support the proper functioning of the nervous system.

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Furthermore, some B vitamins, such as B12 and B6, can help reduce feelings of fatigue and improve mood. Consider taking a daily multivitamin or B-complex supplement to increase your B vitamin intake. Ensuring you get enough B vitamins can support your body’s energy production and maintain optimal physical and mental well-being after 40.

19. Taking a day off

Taking a day off to stable yourself mentally can be an effective way to recharge and boost energy after 40. The constant stressors of work, family, and daily life can take a toll on mental and emotional health, leading to fatigue and burnout.

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Taking a day to focus on self-care, whether it be a spa day, spending time in nature, or simply relaxing at home, can provide much-needed rejuvenation. By taking the time to prioritize mental health, individuals can return to their responsibilities with renewed energy and a clearer, more focused mindset.

20. Eating strategically

Diet culture may tell you otherwise, but fat is good! Consuming healthy fats such as nuts and olive oil can help control blood sugar levels and promote feelings of fullness, reducing the risk of crashes in energy levels throughout the day.

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Plus, consuming complex carbohydrates such as whole grains and vegetables later in the meal can provide sustained energy throughout the day. By prioritizing healthy fats and complex carbs, you can help maintain a steady supply of energy, reducing fatigue and promoting overall health and well-being.

21. Manage debt

Financial stress can take a toll on mental health and physical well-being, leading to feelings of anxiety, depression, and fatigue. By reducing your debt load and improving your financial situation, you can alleviate this stress and free up mental and emotional resources for other activities.

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Managing debt might involve creating a budget, seeking debt counseling, consolidating debt, or negotiating with creditors. By taking control of your finances and reducing debt-related stress, you can feel happier, energized, and focused, allowing you to enjoy your life and pursue your goals with renewed vigor.

22. Learn to say no

As we age, we often take on more responsibilities, making it easy to become overwhelmed and drained. Saying no to commitments not aligning with your goals or values can free up valuable time and mental space, reducing stress and promoting a more relaxed, energized state.

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Moreover, setting boundaries with others can help prevent burnout and ensure you have the energy and resources to focus on the things that matter most. By learning to say no, you can increase your energy levels and reclaim control of your life.

23. Keep meeting your vibrant friends

You might have heard, “You are the company you keep,” and it couldn’t be more true when it comes to our energy levels. Spending time with vibrant, positive friends can have a significant impact on our own energy levels and overall outlook on life.

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These friends offer support and encouragement, but they also often have active and engaging lifestyles that can inspire us to get up and move. So, make it a point to spend time with your most vibrant friends and enjoy the boost of energy that comes with them.

24. Try yerba mate

Yerba mate is a kind of herbal tea made from the mate plant from South America. Yerba mate is an extremely popular drink in South American nations. It is known to act as a coffee by stimulating the brain and providing a boost of energy.

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Yerba mate belongs to the family of green tea and also has a bitter and strong taste. It is known to provide relief for problems such as fatigue and headaches. You can give it a try and see if it helps elevate your energy levels.

25. Drop having coffee after 2 pm

While many of us rely on a cup of coffee or two to power through the afternoon slump, it may be doing more harm than good. Caffeine can disrupt sleep, leading to fatigue and decreased energy levels the next day. Moreover, caffeine can increase anxiety and jitters, leading to a crash in energy later on.

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To avoid this cycle, you can try skipping the afternoon coffee and opt for a healthy snack or a brief walk instead. You might notice an improvement in your energy levels throughout the day if you don’t depend on caffeine as a quick fix.

26. Watch your weight

If you carry the extra weight, it can overburden the body, leading to fatigue and reduced energy levels. You can reduce fatigue risk and improve overall energy levels by keeping a healthy weight through regular exercise and a rational, nutritious diet.

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Furthermore, regular exercise can help boost your metabolism, increasing the body’s capacity to burn calories and manage a healthy weight. By staying mindful of your weight and maintaining a healthy balance, you can enjoy increased energy levels, reduced fatigue, and a more vibrant, active life.

27. Boost energy with maca

Maca is a vegetable that grows below the ground and has been used for centuries in conventional medicine to boost energy and stamina. It is an opulent source of vitamins and minerals vital for overall health. Adding maca powder to your food is an easy way to integrate it into your diet.

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Maca is believed to help regulate hormones, improve mood, and increase energy levels, making it a perfect choice for those looking to boost their vitality and overall health. Try throwing some maca in your morning smoothie for an energizing start to your day.

28. Intermittent fasting

Intermittent fasting requires restricting food intake to a specific time window, such as eight hours per day, followed by a fasting period of at least sixteen hours. Research has demonstrated that this dietary approach can provide numerous health advantages, including enhanced energy levels.

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Intermittent fasting has been found to increase mitochondrial function and promote the natural ability of the body to repair and regenerate cells. However, consulting with a healthcare professional before you start any new dietary regimen is recommended and is considered essential.

29. Speed things up

When you’re feeling drained, it can be tough to muster up the spirit to get things done. But studies show that increasing the speed of your activities, even slightly, can help boost your energy levels. It may seem hard but try to push yourself to get that burst of energy.

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For example, if you’re struggling to get through a dense document, try increasing your reading speed. Or, if you’re in a meeting, try speaking at a slightly faster pace to keep your mind engaged. This increased activity can help kickstart your body and mind, keeping you powered throughout the day.

30. Make time for hobbies

As we age, it’s easy to get caught up in work, family, and other responsibilities, leaving little time for personal pursuits. However, it’s important to make time for hobbies, as they can provide a much-needed break from daily stressors and increase overall energy levels.

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Whether it’s painting, playing an instrument, gardening, or something else entirely, engaging in a favorite pastime can help recharge your batteries and boost your mood. Making time for hobbies also encourages a healthy work-life balance, which can cause to increased productivity and creativity in other areas of your life.

31. Put on something red

Wearing the color red has been shown to have a stimulating effect on the body and mind, making it a great way to boost energy levels. This color has been associated with increased blood pressure, heart rate, and respiration, as well as improved mood and cognitive performance.

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Incorporating red into your wardrobe can be as simple as adding a red scarf, tie, or shirt. You can also add a pop of red to your home or office decor to increase alertness and productivity. So, try wearing something red to give yourself an energy boost and feel more vibrant after 40.

32. Pay attention to your body clock

As you age, your body clock changes, making it more difficult to fall asleep and wake up naturally. To have more energy after forty, the best you can do is notice your body clock and maintain a consistent sleep schedule.

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Stick to a bedtime routine, avoid caffeine and alcohol before bed, and create a relaxing environment in your bedroom. Try soothing techniques like deep breathing or meditation if you have trouble sleeping. Remember that quality sleep is essential for maintaining your energy levels, so prioritize getting the rest you need.

33. Let things go

When you hit your 40s, one of the things that are absolutely necessary to do is let go of old grudges. If you had any quarrel or feud with anybody from work, school, college, or family in the past, it is time to move on.

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You can do it by calling them and telling them that you want to put it behind you. Once you resolve your old feuds, you will feel a sense of peace and calm. It will make you a more positive and happier person. 

34. Drop the energy bar

Many people reach for an energy bar when they need a quick pick-me-up, but these snacks can do more harm than good. Most energy bars are highly processed and loaded with added sugars, which can cause a blood sugar spike and crash, leaving you feeling more fatigued than before.

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Instead of relying on energy bars, try incorporating whole foods like nuts, seeds, and fruits into your diet. These foods provide sustained energy without the negative side effects of processed snacks. Opting for healthier snacks can help you maintain your energy levels throughout the day.

35. Fish oil capsule

Fish oil capsules are rich in omega-3 fatty acids, which play a crucial role in brain function and can help reduce fatigue after 40. Research suggests that omega-3 fatty acids can also help lower inflammation, improve heart health, and boost mood, which can all contribute to increased energy levels.

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Moreover, these capsules help fight anxiety and depression, improve sleep, boost brain power, and also help in weight loss. As with any supplement, it is best that you consult with a healthcare professional before adding fish oil capsules to your diet.

36. Have all kinds of berries

Berries are known to provide a boost of energy and have antioxidant properties. These fruits are sure to provide you with the blast of energy you need in your life after forty. Try to incorporate berries in your diet for more energy.

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All kinds of berries contain anthocyanin, a flavonoid pigment in plants that give berries their red, purple, and blue color. It will help a lot to increase your level of energy and will let you go through the day in a swish.

37. Splash cold water on your face

When you’re low on energy, splashing cold water on your face can be a quick and effective way to give yourself a boost. The sudden shock of cold water can help increase blood flow and oxygen to the face, which can, in turn, help wake you up and make you feel more alert.

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It is also a simple and easy way to reset your focus and help you feel more refreshed throughout the day. Try splashing your face with cold water in the morning, after lunch, or whenever you need a quick pick-me-up.

38. Try autopha-tea

Autophagy is the natural process of cellular renewal and maintenance. Autopha-tea, also known as longevity tea, contains numerous ingredients that can help foster autophagy and improve your energy levels. The tea is made with green tea, ginger, cinnamon, and turmeric.

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These ingredients contain antioxidants and anti-inflammatory compounds that can help reduce oxidative stress and inflammation and assist cellular repair. Drinking autophagy tea regularly can be an excellent add-on to a healthy lifestyle for people over forty to improve their energy levels.

39. Believe that you have more energy

Believing that you have more energy can, in effect, lead to an increase in energy levels. Our beliefs and thoughts can have a powerful effect on our bodies. By focusing on positive affirmations and visualization that you have more energy, you can trick your mind into feeling more energized.

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Practice positive self-talk, remind yourself of past successes, and set achievable goals to boost your confidence and energy levels. Moreover, try to eliminate negative thoughts and limiting beliefs that can drain your energy. With a positive mindset, you can increase your energy levels and feel more motivated to take on the day.

40. Watch comedy stuff

Watching comedy can be a great way to boost your energy and improve your overall well-being, especially as you age. Laughter has been shown to lower stress hormones and increase endorphins in the body, which can help improve mood and energy levels.

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By taking some time each day to watch a funny TV show or movie, you can give your body and mind a break from daily stresses and recharge your batteries. Additionally, watching comedy with others can enhance social connections, which is important for mental and emotional health.