Persistent fatigue, loss of energy: after the age of 60, these signs should not be ignored. A doctor is sounding the alarm and recommends checking a point that is often neglected, but essential to get better.
Fatigue is a symptom present at all ages of life, but more particularly as we age. It’s normal, the body changes. After age 60, sleep is less restorative, metabolism slows down and sedentary lifestyle increases. Without forgetting the medical upheavals that can occur: a higher risk of deficiencies, metabolic and hormonal disorders (type 2 diabetes, thyroid problems), anxiety disorders or even depression and chronic and inflammatory diseases (osteoarthritis, rheumatoid arthritis). Fortunately, there are strategies to combat fatigue at 60, as a doctor explains to us.
Concerning sleep: it needs to be taken care of more. “In the brain, there is a glymphatic system which ensures cerebral drainage and which starts up every 20 seconds when we are in deep sleep. This system purifies lots of small, medium, and large molecules, including proteins which accumulate in particular in Alzheimer’s disease. As we age, the phases of deep sleep are fewer and of shorter duration, so we purify less” explains Professor Eric Boulanger, professor of medicine and biology of aging. He advises sleeping in a quiet, cool room, stopping screens at least 1.5 hours before going to bed, and going to bed and getting up at set times. But that’s not all…
“To effectively combat fatigue at the age of 60, you must first consult your doctor to carry out a blood test to eliminate deficiencies.“continues the specialist. This is often a cause of fatigue that patients forget, but the risk of nutritional deficiencies is higher as they age. The body absorbs certain key nutrients such as vitamin B12, iron and magnesium less well. Added to this is a drop in appetite, sometimes long-term medication, digestive disorders or even a less varied diet. Result: persistent fatigue can set in, often linked to an unsuspected deficit. It is therefore necessary to check these dosages by a blood test.
After age 60, it is essential to adjust your diet. This should be composed of proteins, fruits and vegetables, whole grains and omega 3. Sugar, ultra-processed foods and alcohol should, however, be consumed in great moderation. Other points of vigilance: “Look at the side effects of certain drug treatments, and assess sleep disorders. advises Professor Boulanger. “Last, but not least, it is essential to take care of your mental health by staying socially active, managing stress, and setting new goals regularly.”
Physical activity is inseparable from good mental health. You need to move every day by walking, do a little weight training every week and muscle strengthening activities. Movement is life, it is essential to regain energy and sleep well. When to consult? When fatigue persists for more than three weeks, despite rest, it remains unexplained, but also if it is accompanied by weight loss, shortness of breath, pain and sleep problems.
