What is the EAT 10? EAT-10 helps to measure swallowing diffculties. A. INSTRUCTIONS: Answer each question by writing the number of points in the boxes. To what extent do you experience the following problems?
Fatigue is a common feeling in modern life and can affect everyone at different life stages especially as we age. To fight a lack of energy, there’s no silver bullet but good diet and lifestyle habits can help.
DRINK PLENTY OF WATER
When we don't drink enough water, we can feel tired. Water contributes to your body's physical and cognitive functions and it's recommended that we drink at least 2 litres a day from all sources.
BE PHYSICALLY ACTIVE FOR AT LEAST 30 MINUTES A DAY
Being physically active is easier than you think, especially if you make it “essential” and routine (just like the habit of brushing your teeth every day)! It also helps if you make it “social” such as meeting a friend for a walk each day at a regular time (come rain or shine)! Sometimes it’s hard to get started but once you do it feels great and it can contribute to making the rest of your day even better. You’ll feel more energetic and focused. Also try to do resistance / strength training exercises twice a week whether at home, at the gym or in the park!
Discover more about Maintaining Mobility here
GET A GOOD NIGHT’S SLEEP
Have a calming bedtime ritual and regular time to go to sleep. Avoid having disturbing lighting (e.g. reading on a tablet) or noise that can impact your sleep cycle. Keep your bedroom cool; most people sleep better in a slightly cool room versus overly warm one.
EAT A BALANCED, VARIED DIET FOCUSED ON FOOD AND BEVERAGES THAT DELIVER HIGH-QUALITY PROTEIN AND WHICH ARE A SOURCE OF VITAMINS AND MINERALS.
Food gives your body energy to power your day.
- Experts indicate that aging adults need 1.0 to 1.2 grams of protein per kilo of body weight per day. (I.e. if you weigh 60 kilos, you need 60 - 72g of protein a day.) One average size egg contains 6-7 grams of protein. Protein should ideally be consumed as part of each meal.
Learn more about the importance of protein.
- Eat a balanced and varied diet. For example, Vitamin B12 contributes to keeping your nervous system and red blood cells healthy and with iron, contributes to normal energy yielding metabolism. Make sure you eat foods rich in iron and vitamin B12.
Here are some easy, tasty recipes to help you get your daily protein, vitamins and minerals.
IF FATIGUE PERSISTS/ IS REGULAR, VISIT YOUR DOCTOR
PAY ATTENTION TO WHEN AND HOW YOU EAT
Food gives your body energy to power your day.
- Eat breakfast
Food boosts your metabolism and gives your body energy to power your day.
- Don’t skip meals
Eat regularly to maintain your energy levels.
- Don’t overeat
Large meals can drain your energy contributing to less activity, weight gain and mobility issues.
MANAGE YOUR WEIGHT; AVOID EXCESS WEIGHT
Excess weight can make it more challenging to do physical activity which contributes to doing less and less activity followed by more and more weight gain. Feelings of fatigue accumulate. Keep your weight in check by eating a balanced diet focused on moderate portions, and enjoying at least 30 minutes of daily physical activity.
Learn more about Allies of Aging
MANAGE YOUR STRESS
Stress can play a role in fatigue as it causes your body to pump out hormones such as cortisol and adrenaline, which also impact memory and thinking. To combat stress, take time for yourself or seek out pleasing social engagement. It is well-known that time with a good friend, family or your pet can put you at ease and put the brakes on stress.
Though you seem to be on the rich track for good energy levels here's a reminder of some things you can do to maintain your energy.
DRINK PLENTY OF WATER
When we don't drink enough water, we can feel tired. Water contributes to your body's physical and cognitive functions and it's recommended that we drink at least 2 litres a day from all sources.
PAY ATTENTION TO YOUR DIET.
Eat a balanced, varied diet focused on food and beverages that deliver high-quality protein and which are a source of vitamins and minerals.
Here are some easy, tasty recipes to help you get your daily protein, vitamins and minerals
BE PHYSICALLY ACTIVE FOR AT LEAST 30 MINUTES A DAY
Being physically active is easier than you think, especially if you make it “essential” and routine (just like the habit of brushing your teeth every day)! It also helps if you make it “social” such as meeting a friend for a walk each day at a regular time (come rain or shine)!
Discover more about Maintaining Mobility here
MANAGE YOUR WEIGHT; AVOID EXCESS WEIGHT
Excess weight can make it more challenging to do physical activity which contributes to doing less and less activity followed by more weight gain. Feelings of fatigue accumulate. Keep your weight in check by eating a balanced diet focused on moderate portions.
Learn more about Allies of Aging
MANAGE YOUR STRESS
Stress can play a role in fatigue as it causes your body to pump out hormones such as cortisol and adrenaline, which also impact memory and thinking. To combat stress, take time for yourself or seek out pleasing social engagement.
GET A GOOD NIGHT’S SLEEP
Have a calming bedtime ritual and regular time to go to sleep. Avoid having disturbing lighting (e.g. reading on a tablet) or noise that can impact your sleep cycle. Keep your bedroom cool; most people sleep better in a slightly cool room versus overly warm one.
Though you seem to be on the rich track for good energy levels here's a reminder of some things you can do to maintain your energy.
DRINK PLENTY OF WATER
When we don't drink enough water, we can feel tired. Water contributes to your body's physical and cognitive functions and it's recommended that we drink at least 2 litres a day from all sources.
PAY ATTENTION TO YOUR DIET.
Eat a balanced, varied diet focused on food and beverages that deliver high-quality protein and which are a source of vitamins and minerals.
Here are some easy, tasty recipes to help you get your daily protein, vitamins and minerals
BE PHYSICALLY ACTIVE FOR AT LEAST 30 MINUTES A DAY
Being physically active is easier than you think, especially if you make it “essential” and routine (just like the habit of brushing your teeth every day)! It also helps if you make it “social” such as meeting a friend for a walk each day at a regular time (come rain or shine)!
Discover more about Maintaining Mobility here
MANAGE YOUR WEIGHT; AVOID EXCESS WEIGHT
Excess weight can make it more challenging to do physical activity which contributes to doing less and less activity followed by more weight gain. Feelings of fatigue accumulate. Keep your weight in check by eating a balanced diet focused on moderate portions.
Learn more about Allies of Aging
MANAGE YOUR STRESS
Stress can play a role in fatigue as it causes your body to pump out hormones such as cortisol and adrenaline, which also impact memory and thinking. To combat stress, take time for yourself or seek out pleasing social engagement.
GET A GOOD NIGHT’S SLEEP
Have a calming bedtime ritual and regular time to go to sleep. Avoid having disturbing lighting (e.g. reading on a tablet) or noise that can impact your sleep cycle. Keep your bedroom cool; most people sleep better in a slightly cool room versus overly warm one.