Do you wake up in the morning already feeling exhausted? You’re not alone. Many men and women over 40 experience a persistent lack of energy – even if they eat well, sleep enough, and stay active. But where does this come from?
Changes in Your Body After 40
From your forties onwards, your body begins to undergo subtle shifts. Hormonal fluctuations play a key role. For women, the menopause brings a decline in oestrogen and progesterone, affecting not only sleep quality but also mood and energy levels¹. In men, testosterone levels gradually decrease, which can lead to fatigue, muscle loss, and a reduced libido².
The Hidden Causes of Fatigue
Sometimes, the root cause runs deeper than expected. Common but often overlooked culprits include:
Chronic low-grade inflammation in the body, often triggered by stress, diet, or an imbalanced gut microbiome³.
Deficiencies in key nutrients, such as vitamin D, B12, iron, or magnesium – all more common in people over 40 – can significantly affect energy levels⁵.
Chronic stress, which disrupts the nervous system and keeps the body in a constant 'fight or flight' mode, depleting your energy reserves over time⁶.
What Can You Do? Five tips!
Getting your energy back doesn’t require drastic changes. Small, intentional choices can make a big difference:
1. Start your day with a walk in the morning light – this resets your internal clock and helps improve sleep⁷.
2. Eat a protein-rich breakfast to stabilise your blood sugar and avoid energy crashes.
3. Stay hydrated – even mild dehydration can lead to fatigue.
4. Move daily, but avoid overexertion: a brisk walk is often more effective than an intense workout when you're already tired.
5. Consider supplements, but only based on blood testing and professional guidance.
Start Today – For a More Vital Tomorrow
At IKARIA Clinics, we believe in the power of preventive care. We support you with knowledge, attention, and tailored guidance. Whether you want to learn more about nutrition, lifestyle, or preventive health, we are here for you. Not with rigid rules, but with personalised programmes that fit your life.
Ready to invest in your health? Book an appointment at IKARIA Clinics and discover how small choices can make a big difference.
Sources
Dutch College of General Practitioners – Menopause Symptoms
Uroloog.nl – Testosterone and Fatigue in Men
Harvard Health Publishing – Chronic Inflammation
Thuisarts.nl – Thyroid Problems
The Netherlands Nutrition Centre – Vitamin and Mineral Deficiencies
Dutch Institute of Psychologists – Stress and Burnout
Dutch National Institute for Public Health (RIVM) – Daylight and a Healthy Lifestyle
This article was created with the help of AI.