3 Diet Changes To Boost Your Energy Levels As You Age

Cindy Wilson Thumbby Cindy Wilson
BS, Dietetics and Nutrition

It’s ironic how young people wish to be an adult so fast, yet adults would pay anything to get back their youth. It’s true that when people age, they become more intelligent, more mature, and wiser. Yet these advantages also come with a downside, which is related to your energy levels. No matter what vitamins and supplements you take, you’d notice how your body’s changing and not performing as it was in your teenage years.

Modifying Your Diet

Having a healthy diet is crucial at any age. But as your body functions are changing, certain foods need to be avoided while healthy foods need to be consumed more. Therefore, to prevent getting sick and live up to your desired age, you can adjust your diet

Of course, people need healthy and nutritious foods, but you shouldn’t turn a blind eye to how essential energy levels should be. Hence, when you shift your diet plan, you shouldn’t only focus on its vitamins and minerals content but also its energy-boosting functions. 

Here are ways you can adjust your diet so you can retain or improve your energy levels even when you age:

1. Reduce Your Alcohol Consumption 

Increase Your Fruits And Vegetable Intake 1

When you check resources about alcohol online, you’ll find mixed opinions on whether it’s beneficial or harmful to your health. Alcohol is deemed to slow your brain activity because of its sedative effects. Also, excessive intake will result in poor sleep quality, which means you’ll feel restless the next day.

Alcohol comes with another disadvantage, which is its diuretic feature. This means it can keep you up at night after drinking it, preventing you from sleeping. It’s indeed hard to avoid drinking alcohol altogether, especially if you’re a social person. Nothing’s wrong if you drink alcohol occasionally. If you’d like to enjoy a drink, try to stay within the guidelines recommended and stay away from drinking too close to bedtime. 

According to cdc.gov, American men can have an alcohol intake of two drinks or less while women should have only one drink or less. One drink refers to a 12 ounces glass of beer or 5 ounces of wine.

Remember that you’re trying to find ways to improve your energy, and alcohol is of no help.

2. Increase Your Fruits And Vegetable Intake 

You may be aware of the top rules of a balanced diet. Also, you already know how healthy it is to eat more fresh fruits and vegetables other than processed foods. If you want to create a difference with your intake, you can incorporate fruits that are equally nutritious as the common ones. For example, try out having more blueberries, dragon fruits, and avocados. 

For your veggies, you can choose dark, leafy, green vegetables with antioxidants like spinach, kale, and broccoli. You can be as creative as you can be while preparing. You may add them into your salads, create hearty soups with them, or simply eat them as is. Having enough fruits and veggies into your diet will sustain enough energy while feeding the right vitamins and nutrients into your body.

3. Cut Down On Sweets 

Sugary snacks may seem appealing to you when you feel tired, and it’s common to have this notion. This is why energy drinks are usually overloaded with sugar. Even though sugar may boost your energy temporarily, it also wears off quickly. Sugar-rich foods can cause a spike in blood sugar, resulting in a rapid rise in blood sugar levels. This is quite dangerous for those who have lower insulin in their bodies.

Furthermore, your body responds by releasing a large amount of insulin to cut back on blood sugar levels. The rise and fall are believed to be responsible for the surge and slump in energy.

Additionally, sugary foods also increase your risk of becoming obese, diabetic, and more likely to suffer from heart ailments. These are more reasons why you should cut down on your consumption. 

Eat less sugar, and you’ll have a more stable energy level. Instead, replace your sweet cravings with healthier snacks rich in fiber and whole grains. They’ll make you feel full instantly, and your body will take advantage of all the nutrients present in them.


Your energy can be boosted by consuming a wide variety of foods. In fact, there are so many healthy and nutritious alternatives that taste as good as your favorite snacks and dishes. You can search and find healthy recipes that’ll sustain you with energy and supply your body with vitamins and minerals.

Apply the tips mentioned above, and you’ll go through with your day having enough energy to do your job, play with your kids, and have time for yourself. This is a great place to start when you want to gain more energy through your diet.

About Author

Cindy Wilson Thumb
BS, Nutrition & Food Science | Connect with on LinkedIn
Cindy Wilson

Hello, I am Cindy, and this a website where I inspect everything related to nutrition and a healthy lifestyle. I have a BS in Dietetics and Nutrition (Kansas State University) and have completed a dozen specialty courses related to nutrition, biochemistry, and food science. I am open to learning more, but foremost I would like to share all my knowledge with you.

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