Why You’re Feeling Tired: How Ageing Impacts Energy & How to Restore Vitality

As we age, we often find ourselves wondering where our energy has gone. The enthusiasm for hobbies, spending time with loved ones, or even tackling daily tasks can feel like it’s slipping away. Does it have to be this way? The short answer is no. While ageing is inevitable, feeling constantly drained doesn’t have to be.

If you’ve been feeling sluggish or struggling to maintain the energy levels you once had, there’s a reason-and solutions. This guide will help you understand how the natural changes that come with ageing affect your energy and vitality and offer practical steps to feel more energised, using a functional health approach that looks at the root causes of low energy.

The natural changes that come with ageing

As the years pass, our bodies go through physiological changes that affect everything from hormone balance to metabolism. Understanding these changes is the first step to reclaiming your energy.

Hormones and energy

Hormones play a major role in regulating energy. As we age, hormone levels such as cortisol, estrogen, progesterone, and testosterone begin to fluctuate or decline, which can disrupt how we feel day to day.

• Cortisol: This stress hormone often becomes dysregulated, leading to spikes or dips in energy that leave you feeling wired but tired.
• Estrogen and progesterone: In women, perimenopause and menopause bring a drop in these hormones, impacting sleep, metabolism, and mood.
• Testosterone: In men and women, testosterone helps maintain muscle mass and energy. Declining levels can lead to fatigue and reduced stamina.

Metabolism slows down

Metabolic efficiency declines with age, meaning your body burns fewer calories at rest. This natural slowdown impacts energy production, as fewer calories are converted into usable fuel for your cells. Additionally, age-related loss of muscle mass, or sarcopenia, further reduces your metabolic rate, making it harder to feel energised and maintain strength.

Inflammation and cellular health

Chronic inflammation becomes more common as we age and is a major energy drain. Known as “inflammaging,” this low-grade, persistent inflammation damages cells, slows recovery, and increases fatigue. Studies link chronic inflammation with decreased vitality and increased risk of age-related diseases.

Gut health declines

Your gut health also plays a critical role in maintaining energy. With age, changes in gut bacteria, reduced digestive enzyme production, and less efficient nutrient absorption can lead to deficiencies in vitamins like B12, magnesium, and iron-all of which are crucial for energy production. A compromised gut also contributes to inflammation, creating a vicious cycle.

A functional health approach

Rather than viewing these changes in isolation, functional health looks at how interconnected systems-like hormones, metabolism, and gut health-work together. This approach allows for a deeper understanding of why energy levels drop and how to restore them.

Why conventional advice doesn’t work

If you’ve ever been told to “eat less and exercise more” to feel better, you’re not alone. While these suggestions may work for some, they often fall short for people dealing with the complexities of ageing.

The problem with one-size-fits-all advice

As we age, our bodies respond differently to diet and exercise. Calorie restriction can backfire, slowing an already declining metabolism, while intense exercise can increase cortisol, worsening fatigue and inflammation.

Traditional approaches often focus on surface-level symptoms rather than uncovering the root causes of low energy. This is where functional health shines. By digging deeper into imbalances like hormone shifts, gut health issues, or inflammation, functional health identifies the specific barriers to energy and provides targeted solutions.

Steps to reclaim energy and vitality

Rebuilding energy isn’t about quick fixes. It requires a holistic approach that addresses the root causes of fatigue while supporting your body’s changing needs.

Start with nutrition

The foundation of energy lies in what you eat. Focus on nutrient-dense foods that fuel your body and support metabolic health.

• Protein: Helps maintain muscle mass and supports metabolism. Include lean meats, fish, eggs, and legumes.
• Healthy fats: Essential for hormone production and brain health. Incorporate avocados, nuts, seeds, and olive oil.
• Complex carbohydrates: Provide steady energy. Opt for whole grains, sweet potatoes, and quinoa.
• Micronutrients: Ensure adequate magnesium, Vitamin D, and B vitamins to support cellular energy and combat fatigue.

Prioritise restorative movement

Instead of high-intensity workouts that can stress the body, focus on low-impact, restorative exercises like walking, yoga, or swimming. These activities improve circulation, support joint health, and reduce inflammation without overloading your system.

Reduce stress

Chronic stress is a significant contributor to fatigue, particularly as we age. Incorporate stress-reducing techniques into your daily routine, such as:

• Mindfulness meditation: Just 10 minutes a day can lower cortisol levels.
• Deep breathing: Techniques like 4-7-8 breathing calm the nervous system.
• Journaling: Writing down thoughts can help process stress and improve mental clarity.

Support your gut health

Improving gut health is essential for energy production. Here are some tips to restore balance:

• Probiotic-rich foods: Include yoghurt, kefir, sauerkraut, and kimchi to support gut bacteria.
• Prebiotic fibres: Found in foods like bananas, onions, and garlic, these feed healthy gut bacteria.
• Hydration: Staying hydrated helps digestion and nutrient absorption.

Looking beyond the basics

While foundational changes are important, some people need to dig deeper into their unique health needs. Personalised health solutions can provide clarity and guide targeted strategies for long-term vitality.

The power of personalised health

Functional health tools like hormone evaluations, inflammation profiling, and gut health testing offer valuable insights into your body’s specific needs. For instance:

• Hormone testing can reveal imbalances like low testosterone or cortisol dysregulation.
• Inflammation markers can identify chronic low-grade inflammation draining your energy.
• Gut microbiome analysis can uncover issues with nutrient absorption or bacterial imbalances.

Real results with personalised approaches

Consider this: one study found that personalised interventions addressing gut health and inflammation improved energy levels in participants by 25% compared to generic advice. By understanding what your body needs, you can move beyond trial-and-error solutions and take targeted steps to reclaim your vitality.