Persistent fatigue, non-restorative sleep, lack of energy: these symptoms particularly set in at a certain time in life. It’s exhausting…but it doesn’t last.
When fatigue doesn’t go away, the whole body (morale included) slows down. This lack of energy impacts mood, relationships and quality of life. Fatigue is not linear throughout life. It varies according to people, seasons, weather, pace of life but also age. Apart from a pathological cause, fatigue is first and foremost a physiological reality against which we can do nothing. It thus experiences a peak at a specific age and the good news is that it is normal and above all that it will pass. At what age exactly?
“Muscle mass naturally begins to decline in your late 30s”explains Dr Michelle Spear, professor of anatomy at the University of Bristol (UK), in The Conversation. This muscle loss means that each daily movement requires more energy. “Mitochondria (cellular energy components editor’s note) still produce energy, but less efficiently”she specifies. Additionally, after a certain age, sleep becomes more fragmented, hormones fluctuate unpredictably, and the brain works harder to achieve the same results. This accumulated cognitive load drains energy in the same way as physical effort.
So according to the anatomy professor, we are all naturally tired at 40. “Forty is a period of maximum cognitive and emotional load”she emphasizes. At forty, you juggle a career, children, aging parents and multiple projects and obligations. “That’s why (these years) are so difficult. Biological efficiency begins to evolve exactly when the demand (for effort) is greatest.” A Swiss study confirms this observation: the prevalence of exhaustion reaches its peak between 45 and 54 years old, affecting 25% of this age group. The researchers also found alterations in lipid and alcohol metabolism, as well as cardiovascular changes specific to this period. Clearly, the body is going through a major recalibration which manifests itself in greater fatigue.
Fortunately, this phenomenon is not permanent. After 50, and especially after 60, energy gradually returns. The Swiss study confirms this: after the peak in middle age, fatigue decreases to only affect 20% of 65-75 year olds. Hormonal systems stabilize and life roles become simpler. “When stress is reduced and routines are maintained, sleep efficiency can improve.”adds Dr Spear.
How to preserve your energy during this period? “Do weight training”recommends Dr. Spear. Two to three weekly sessions preserve muscle mass and improve metabolism. Protect your sleep with a regular routine and a supportive environment. In terms of diet, favor proteins and omega-3s, while limiting alcohol. Take care of your mental load by delegating and simplifying your commitments. And finally, accept this transitional phase: “Fatigue at this stage is not a warning of inevitable decline; it is a signal that the rules have changed”concludes Dr Spear.
