Energy & Aging: Understanding the Connection & What You Can Do

Many factors can contribute to energy decline, including lifestyle choices, diet, stress, and underlying health conditions that affect metabolism and aging. The good news is we can influence our energy levels as we age, and it starts with understanding the connection between our body's energy production and aging.

The Science of Energy and Aging

Scientists have long linked aging to metabolism—how our bodies convert food into energy. Early studies suggested that the speed of metabolism and its byproducts were significant factors in aging. At the heart of this process are mitochondria, which act like power plants within our cells. They convert food into Adenosine triphosphate (ATP), the body's energy source.

Since mitochondria are central to metabolism, any decline in their function can have a ripple effect throughout the body. As we age, our mitochondria can become less efficient and accumulate damage, reducing ATP production. Factors contributing to this decline include mitochondrial DNA damage, reduced mitochondrial density, and increased oxidative stress.

This decline in mitochondrial function is a key reason for many people's lower energy levels as they age. It's not just about feeling tired; it can impact everything from how well we digest food to how efficiently our bodies repair themselves, affecting longevity.

On Aging and Energy​ Decline

Most people find their energy peaks in their younger adult years. So, do energy levels decrease with age? Studies have reported that elderly adults have lower energy levels than adults in their 20s and early 30s. (See chart below, data from Dallman et al. 2005)

How Energy Levels Change with Age

However, it's important to remember that everyone is different, and energy levels can vary significantly by age. Many people maintain high energy levels well into their later years, often thanks to healthy lifestyle choices. It's also crucial to recognize that underlying health issues, which become more common as we age, can significantly impact energy levels.

Impact of Aging on Energy Levels: What You Might Notice

As we age, those cellular powerhouse changes can start to show.  You might experience some of the following:

• Increased Fatigue: Are you suddenly feeling tired after doing things that used to be easy? This is a common sign.
• Decreased Stamina: Finding it more challenging to keep up during your workouts or daily activities? Your stamina might not be what it once was.
• Slower Recovery: Does it take longer to recover from a workout or when you feel under the weather? This is another common effect of aging on energy.
• Cognitive Changes: Do you feel a bit foggy mentally? Do you have trouble concentrating or remembering things? These mental changes can also be linked to lower energy levels.
• Reduced Motivation: Just not feeling as enthusiastic or driven as you used to? A general lack of motivation can also be a sign of declining energy.

While some energy decline is normal during aging, feeling constantly exhausted isn't. Significant fatigue and low energy levels could indicate an underlying health issue, so it's always a good idea to check in with your doctor if you're concerned.Understanding Your Energy: Key Biomarkers

Specific biological markers in the body can help us better understand what happens to our energy levels as we age. These biomarkers provide valuable insights into our overall health, metabolism, and how efficiently our bodies produce energy.  

• Glucose is the primary sugar your body uses for energy. Measuring fasting glucose helps assess how well your body regulates blood sugar. Consistently high glucose levels can signal insulin resistance or diabetes, making you tired.

• HOMA-IR (Homeostatic Model Assessment for Insulin Resistance): This calculation is based on glucose and insulin levels. It shows how effectively your body responds to insulin. Insulin resistance can lead to energy crashes, fatigue, and risk of developing type 2 diabetes.

• Hemoglobin A1c (HbA1c): HbA1c shows your average blood sugar levels over the past few months.  It's a helpful marker for long-term glucose control and is often used to diagnose and monitor diabetes.

• Insulin: It is a hormone that allows the body to use glucose for energy or store it for later. Measuring insulin levels with glucose can provide insights into insulin sensitivity and resistance.

• Uric Acid:  While often associated with gout, elevated uric acid levels are often linked to metabolic issues and inflammation, affecting energy levels.

• eAG (estimated Average Glucose): Based on your HbA1c measurement, eAG estimates your average daily glucose level. It translates the HbA1c result into a number similar to what you might see on a glucose meter, making it easier to understand.

Taking control of your health starts with understanding what's happening inside. Mito Health makes it easy to access this valuable information with our comprehensive biomarker testing panels. Our health screening packages offer a convenient way to assess over 100 biomarkers, including key markers related to energy and metabolism, and identify potential imbalances before they impact your energy levels. How to Increase Energy Levels in Old AgeWant more energy as you age? Here are some health tips for maintaining energy levels​ and reversing energy decline, especially when combined with insights from biomarker testing:

• Balanced Diet: Focus on nutrient-rich foods, including fruits, vegetables, lean protein, and whole grains. Avoid processed foods, sugary drinks, and excessive saturated fats.
• Regular Exercise: Engage in regular physical activity, including cardiovascular exercise and strength training. Exercise helps improve mitochondrial function and boost energy levels.
• Prioritize Sleep: Get 7 to 9 hours of quality sleep per night. Sleep is essential for cellular repair and energy restoration.
• Manage Stress: Chronic stress can deplete energy levels. Practice stress-reducing techniques such as Andrew Huberman’s breathing protocols, meditation, or yoga.
• Stay Hydrated: Dehydration can lead to fatigue. Drink plenty of water throughout the day.
• Address Underlying Health Conditions: If you're experiencing persistent fatigue, consult your doctor to rule out any underlying medical conditions.

Energy and Health: The TakeawayMaintaining healthy energy levels as we age is a journey. By understanding the link between energy, metabolism, aging, and essential key biomarkers and adopting healthy habits, you can take control of your vitality and live a more energetic life.