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8 Delicious Energy-Boosting Foods for a Smooth Transition Into Your 60s

Feeling more fatigued as you enter your 60s? Check out these energy-boosting foods!

Here at The Lasting Health, we often talk about how optimistic we feel about our golden years, how excited we are to experience the next stage of our journeys, and how much we still want to accomplish and contribute to the world… But do you ever just feel exhausted?

As we age, our bodies go through various physical and hormonal changes. Throughout our lives, we might have had children, gained and lost weight, had surgeries, suffered sports injuries, and even overcome life-threatening illnesses.

It’s true that some people over 60 still feel just as nimble, healthy, and energetic as they did 30 years ago. Still, others might find themselves feeling somewhat weary, more interested in going to bed early than conquering the world. And we get it.

This is why eating a balanced diet is one of the biggest secrets to beating low energy levels. By eating the right kind of foods with a moderate amount of calories, we can fuel our bodies with the proper nutrition they need.

So, if you’ve been feeling a bit more fatigued lately, here are 8 energy-boosting foods to conquer life after 60!

Energy Boosting Food
Photo by Andrey_Popov at Shutterstock

Energy-boosting food: Anything with vitamin B12

B12 is a vitamin that’s essential for high levels of energy. As you grow older, your body isn’t as capable of absorbing B12 from foods as well. So you must eat enough food with this vitamin.

This type of vitamin is found in animal products which should be consumed moderately. An adequate source of plant-based B12 is non-dairy milk, like almond and soy milk.

Energy-boosting food: Chia seeds

Even though you might not be training for an endurance event, this energy-boosting food can be an excellent source of prolonged energy due to their healthy fats, carb content, and filling fiber.

Two tablespoons of chia will provide you with about 11.9 grams of carbs and 5.05 g of omega-3s, which are anti-inflammatory and heart-healthy.

According to a study from 2022, athletes who consume a sports gel with chia seeds experience an ability to take in and use oxygen during physical activities, potentially enhancing their overall performance.

For everyday goals, sprinkling just a couple of tablespoons of chia seeds into a morning smoothie or adding a scoop to your yogurt will provide you with enough energy for you to keep fatigue at bay for the rest of your day.

Energy-boosting food: Fish

Fish and seafood, in general, are wonderful examples of lean proteins that can enhance energy in those over 60. Fish are great for energy because of their preventative benefits and essential nutrients.

Oily fish, like tuna, salmon, and mackerel, are fantastic sources of omega-3 fatty acids. These fatty acids can help prevent heart attacks. They also help control cognitive decline and relieve joint pain.

Doctors advise that adults eat at least two servings of this energy-boosting food per week and that one of those sources be oily fish. Lean protein, like fish, can also help you maintain muscle mass, which is vital to staying physically active as you get older.

Energy-boosting food: Bananas

In a recent study, researchers compared bananas to carbohydrate sports drinks in cyclists, which require sustained energy for long rides. They discovered that a banana delivered just as much fuel to the athletes as the drink.

Who would’ve thought right? Well, this energy-boosting food is packed with potassium, vitamins, fiber, and the ideal amount of carbs that provide you with a big boost of natural energy. Also, they’re often less than a dollar per fruit, a cost you can’t beat for so much extra energy.

Energy Boosting Food
Photo by morisfoto at Shutterstock

Energy-boosting food: Complex carbs

Many people think that avoiding carbs is the secret to maintaining a healthy weight. But the truth is that carbohydrates provide your body with energy and a few other essential nutrients. You just have to choose the right carbs, a.k.a. complex carbs.

Complex carbs are an incredible source of fiber and starch. These foods like bread, pasta, rice, and potatoes are high-energy foods that include vital B vitamins. ‌Consuming whole-grain cereal for breakfast is a fantastic way to lift your energy for the rest of the day.

Whole-grain cereals and oatmeal have tons of fiber to help keep you feeling full. They also have minerals and vitamins that should be part of a healthy diet for those over 60.

Energy-boosting food: Iron-rich foods

Anemia, also known as low iron levels, is fairly common in older adults and can cause them to have low energy levels.

Consuming this energy-boosting food that’s rich in iron, like spinach, eggs, and red meat, can help fight fatigue for those over 60 and get rid of that pesky anemia.

Energy-boosting food: Nuts and seeds

Nuts and seeds are among the best energy-boosting foods to fight fatigue and hunger. Incorporating an assortment of nuts and seeds in your diet, including the following, can provide lots of energy and healthy nutrients:

-Almonds
-Walnuts
-Cashews
-Hazelnuts
-Pecans
-Brazil nuts
-Pumpkin seeds
-Sunflower seeds

Quick Note: Eating raw, unsalted versions of any of these nuts and seeds is best. And they’re the perfect mid-afternoon snack for when you’re feeling a bit peckish.

Energy-boosting food: Liquids

Dehydration is common the older you get since you feel less thirsty as you age. But drinking enough fluids is vital to help fight fatigue and get a good night’s rest.

Are YOU drinking enough water? Staying well-hydrated is also one of the best ways to ensure a healthy metabolism. According to doctors, drinking 500 ml of water daily helps boost metabolic rate by 30%.

And hey…if you’re not a fan of plain water, you can try adding flavor to it so that you tolerate drinking it more. Here’s one of our favorites from Amazon: Flavor Aid Aguas Frescas Singles To Go Variety Pack

Other liquids that are energy boosters for seniors are green tea and the water found in veggies and fruits.

Energy Boosting Food
Photo by fizkes at Shutterstock

Besides energy-boosting foods, there are also 2 fantastic habits you can pick up to ensure less fatigue. They are:

-Sleep: Most people nowadays don’t get enough sleep with everything they have going on. Sleep deprivation causes many to feel distracted, tired, and just “blah” throughout the day.

If you want to feel more energized to do the things you want, one of the best ways to accomplish this is by making sure you’re getting enough sleep. Don’t know where to begin?

Why not try a sleep app that records your movements, including snoring and other things that might be disrupting your sleep?

You might also need to consult a sleep specialist if you think you might have sleep apnea or any other sleep disorders that are preventing you from getting a night of restful sleep.

And consider if your bedroom is designed for better sleep. Blackout curtains and comfortable moisture-wicking sheets are an excellent way to improve sleep.

-Eat smaller portions more often: One of the easiest ways to stay energized is to be a “grazer.” This means eating smaller, more frequent meals. When you stop to think about it, there’s no reason why you HAVE to eat three big meals a day.

Many other cultures have very various meal schedules. Eating three big meals daily can frequently cause people’s blood sugar to fluctuate a bit too much throughout the day, leaving them feeling alternately stuffed AND starving.

Try eating six smaller meals instead of 3 big ones, and see how it works out for you. Having a more regular intake of calories throughout the day but in smaller quantities, might help you feel a more constant sense of energy.

How do you feel about incorporating these energy-boosting foods into your diet? Please feel free to share your thoughts with us in the comments below.

Meanwhile, if you liked this article, we highly recommend you also read: 10 Miraculous Disease-Fighting Foods You’re Missing Out On

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