Here’s The Real Reason You Feel Like You Have Low Energy at 40
Energy can feel like it’s in short supply these days. Here are the answers to you questions about food that delivers for your body as well as your taste buds.
The food you eat can greatly effect the way you feel.
THE BRIEF
Time to read: 6 minutes 40 seconds
Time to action: 5 minutes
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Main message: Eat well to hit your goals
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THE BIG ONE
How do I shift the weight around my belly?
FOOD FRIEND: Vitamin D
Touted as the supplement everyone needs, the reason why is rarely explained.
Vitamin D plays a vital role in immune and muscle functions, as well as helping your body’s cells absorb calcium.
Interestingly, new research found vitamin D deficiency is associated with increased obesity risk.
So, if you can’t shift those stubborn bits of fat and are prone to feeling weak, you might need a top-up.
Foods highest in vitamin D include:
Cod liver oil.
Salmon.
Mushrooms.
Dairy and eggs.
A PRETTY BIG ONE
Why do workouts now feel more Taxing?
FOOD FRIEND: Calcium
Famous for strengthening bones and nerve signal transmission, your muscle contractions also depend on calcium.
A cell in the form of a neurotransmitter travels to a muscle cell receptor. This signal is passed deep into the muscle cell to the calcium release channel, which triggers calcium to flow into the cell's main body. If you have insufficient calcium, this is less effective, making you feel weaker than a handshake with a rubber glove.
Annoyingly, calcium is lost through sweat or poorly absorbed if your vitamin D intake is low. A calcium deficiency is a sly beast to put your finger on because your body can draw calcium from stores in your bones to do daily tasks.
Calcium heavy hitters include:
Milk (obviously).
Leafy vegetables.
Broccoli.
Beans.
Fish (with edible bones).
Almonds.
THE ONE THAT GOT ASKED A LOT
Why am I eating less but gaining weight?
FOOD FRIEND: Iodine
Iodine’s purpose is the production of the thyroid hormone thyroxine, which is responsible for an active metabolism and converting food to energy. It’s the ring leader for your inner calorie circus and regulates the burning of carbohydrates, and increases the burning of fats.
An iodine deficiency in anyone 40+ affects the speed at which your cells can turn over energy. A conscious eater's friend – the salad – contains goitrogens, which can spoil your thyroid’s ability to absorb iodine. So you’d be wise to up the iodine-rich foods that give you the most bang for your workout buck.
To get ample iodine, look to:
Seaweed.
Seafood.
Eggs, milk, yoghurt.
Strawberries.
THE ONE THAT GOT A SURPRISINGLY LARGE TURNOUT
How can I recover faster?
FOOD FRIEND: Selenium
Lacking selenium could be holding back your abdominal muscles and potential MVP trophies.
Selenium storage is in the lining of the intestinal tract, lungs, liver, and skeletal muscle. It’s a bit of a team player, working alongside vitamin E to help purge your body of free radicals that accumulate during exercise.
This in turn prevents cell damage that can slow down your recovery. Selenium deficiency is rare, but insufficiency can still impair thyroid output and slow your metabolism and energy levels to limp lettuce levels.
The symptoms of a deficiency are very subtle, but muscle weakness and regular illness due to impaired immune function are things to look out for.
Ensure you get your fill of cruciferous vegetables, such as:
Cauliflower.
Broccoli.
Brussel sprouts.
Cabbage.
As well as:
Egg yolks.
Brazil nuts.
Mushrooms.
THE ONE THAT GOT A LOT OF TRACTION FOR US AT 40+
How can I stop feeling so sluggish?
FOOD FRIEND: Potassium
Potassium is an electrolyte which helps influence your body’s pH balance. Potassium-rich foods can lower people’s risk of stroke and death. They produce pyruvate kinase, an enzyme that breaks down carbohydrates for fuel and energy.
Because of this, one of the most significant signs of deficiency is fatigue. If you’re regularly lusting after a nap (no judgement here), the insufficiency might be the stealth slug you’re looking to step over.
This is one of the tastiest and easiest minerals to eat and can be found in:
White beans.
Dark green vegetables.
Baked potatoes.
Dried apricots.
Yoghurt.
Oily fish.
Avocados.
Bananas.
ENERGY RABBIT
Not simply a life coach, but an award-winner in the wellness sector with over a decade of experience. Rabbit specialises in the accessibility of information – if there is a theory worth exploring, Rabbit will work out how easily it can be integrated into your everyday life.
