Always tired? How to recognise the signs of low energy

Do you wake up in the morning already feeling tired? You’re not alone. Many men and women over 40 experience a constant lack of energy, even when they eat well, sleep enough and exercise regularly. But where does it come from?

Changes in your body after you turn 40

From your forties onwards, your body starts to undergo subtle changes and hormonal fluctuations play a major role in this. For women, the menopause begins, marked by a decline in oestrogen and progesterone. This affects not only sleep quality but also mood and energy levels¹. For men, testosterone levels gradually decrease, which can lead to fatigue, muscle loss, and a lower libido².

Hidden causes of feeling tired

Sometimes the cause runs deeper than you think. Common culprits (yet often overlooked) are:

• Low-grade inflammations in the body, often caused by stress, diet or an imbalanced gut microbiome³.
• Lack of essential nutrients, such as vitamin D, B12, iron or magnesium — are more common in people over 40 and can contribute to low energy levels⁵.
• Chronic stress disrupts your nervous system and keeps your body is in a constant 'flight or fight' mode. This drains your natural energy reserves⁶.

What can you do?

Regaining your energy doesn't require drastic changes. Small and mindful changes can already make a world of difference.

• Start your day with a morning walk - outside in the fresh air. This will reset your body clock and improve your sleep⁷.
• Opt for a protein-rich breakfast to keep your blood sugar level stable and prevent energy dips.
• Drink plenty of water - even a little bit of dehydration can cause tiredness.
• Move your body every day, but be mindful not to overexert yourself — a brisk walk is often more effective than an intense gym workout when you’re already feeling tired.
• Consider supplements to regain your energy - under professional and medical guidance.

Start today for a more balanced tomorrow

At IKARIA Clinics, we believe in the power of preventive healthcare. We guide you with knowledge, care and a personal approach. Whether you want to learn more about nutrition, lifestyle or preventive health, we’re here for you, not with rigid rules, but with tailored programmes that fit your life.

Ready to invest in your health? Book an appointment today and discover for yourself how small changes can make a world of difference.

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Sources

1. Dutch College of General Practitioners - Transitional complaints
2. Urologist.co.uk - Testosterone and fatigue in men
3. Harvard Health Publishing - Chronic inflammation
4. Home doctor.co.uk - Thyroid problems
5. Nutrition Centre - Vitamin and mineral deficiencies
6. Netherlands Institute of Psychologists - Stress and burnout
7. RIVM - Healthy lifestyle and daylight

This article was written with the support of AI and medical sources.