Understanding and Overcoming Chronic Fatigue in Older Adults

Fatigue in older adults can be a natural part of the aging process, however the idea of “slowing down with age” can gradually shift from a slight change in routines and rhythms to a serious obstacle for long-term health and independence.

When everyday activities such as preparing meals, walking short distances, or maintaining social connections begin to feel unusually difficult, it can be valuable to step back and consider whether factors like long-term health, daily habits, or other external factors may be the root cause of fatigue.

When acknowledged and understood, it can often be improved, helping older adults maintain their independence, stay engaged in daily life, and experience a greater sense of well-being and control over their health.

What causes fatigue in older adults?

When considering how to manage and minimize chronic fatigue it is critical to remember that fatigue is a symptom, not a diagnosis. This means that an individual could be experiencing fatigue due to a wide range of conditions, both mental and physical.

Medical conditions and medications

There are a wide range of chronic conditions that can contribute to fatigue, including anemia, diabetes, and heart disease, which all impact the body’s ability to transport oxygen and nutrients, resulting in increased exhaustion.

Furthermore, many medications used to treat common chronic conditions have side effects that can contribute to lower energy levels and drowsiness.

If you or a loved one experience ongoing fatigue, consider consulting with your primary care physician, discussing your symptoms, and reviewing your current regime of medication.

Lifestyle and environmental factors

A person’s daily habits can have a major impact on their energy levels. Poor sleep hygiene, a lack of physical activity, poor nutrition, and dehydration can all contribute to ongoing low energy levels.

When addressing chronic fatigue, consider reviewing your or a loved one’s daily routines in a 24 or 48 hour period, being mindful of things like food and water intake, sleep quality and quantity, physical activity, and sedentary periods of the day.

Mental health and emotional wellness

The mind-body connection cannot be ignored when addressing chronic fatigue. While post-retirement life can be an extremely fulfilling time in someone’s life, the loss of a spouse or friends, difficulty maintaining social connections, feelings of boredom, or anxiety around health can all result in stress that decreases energy levels and sleep quality, creating a feedback loop that is difficult to address alone.

Practical support for chronic fatigue

Chronic fatigue can make keeping up with daily life a challenge, but in many cases, these symptoms can be resolved with small but impactful changes to an individual’s daily habits.

Gentle movement

A sedentary lifestyle greatly contributes to feelings of fatigue. When it comes to energy, it is very much a use-it-or-lose it situation.

Consider seeking low-impact opportunities for light exercise, like chair yoga, short walks, or any other activity that requires some form of movement. When choosing an activity, prioritize activities that allow for you to safely stop if you begin to tire. For example, walking around your block or in your immediate neighborhood will allow you to easily get home if you over exert yourself, as opposed to a long bike ride or trip to another part of the city, where you may face a long, tiring trip back home.

Healthy meals and habits

Staying well fed with nutritious meals and regularly hydrated can go a long way towards promoting higher energy levels. Meals with lean meats, green, leafy vegetables, eggs, dairy, and complex carbohydrates like brown rice are all good sources of healthy energy.

If finding the energy to make individual meals is a challenge, consider batch-cooking larger meals and portioning them out across a few days to make a healthy menu more achievable.

Rest versus sleep

It’s normal for energy levels to ebb and flow over the course of a day. If you are beginning to feel tired, opting for a short rest instead of a full nap can be a great way to regain energy without upsetting your normal sleep schedule. If you feel tired during the day, consider sitting in a comfortable chair for 15 to 20 minutes without a phone or tv, either listening to quiet music or just enjoying some time with your thoughts.

Set a manageable pace

Life can get hectic, and people of any age can get overwhelmed by a busy schedule of errands and obligations, resulting in feelings of burnout. One way to manage this is by taking time to plan out your daily or weekly tasks and arrange them into manageable chunks. Having a clear list of to-do’s and setting realistic goals for what you can accomplish in a single day can not only help prevent burnout, but give you positive feedback as you cross tasks off your list.

Additionally, consider simplifying some of your regular errands. For example, if trips to the grocery store or pharmacy eat up most of an afternoon, consider arranging for deliveries to your home in order to free up time and energy for other tasks.

When to seek help

If changes to your daily routine aren’t making a difference in your energy levels, it may be wise to consider seeking medical help. This is especially true if you or a loved one experience any of the following:

Sudden, unexpected fatigue

If your energy levels suddenly drop with no apparent reason, consult a doctor.

Fatigue severely impacts daily life

If you struggle with tasks of daily life like getting out of bed, dressing, eating, or maintaining good hygiene, more direct interventions might be needed.

Fatigue is accompanied by other symptoms

Limited energy isn’t uncommon, but additional symptoms like shortness of breath, chest pains, dizziness, confusion, or unexplained weight loss might point to a more serious medical issue that requires specific care from a doctor.

How home health care helps

Changing energy levels and fatigue are a relatively common part of the aging process, but these changes don’t mean you cannot continue to live life on your own terms. If changes to your daily routines and habits aren’t making a significant difference in your energy levels, home health care can be a vital tool in providing assistance with daily activities that free up your time and energy to pursue the things most important to you in your life.

Agencies like SelectCare Home Health Care Services can link you or a loved one with a small team of home caregivers to assist with daily tasks and provide vital support when and how you decide you need it.

To learn more about SelectCare and how we have helped New Yorkers live happier, healthier lives since 1985, call SelectCare today, request a free in-home care guide, or get first-hand accounts of our services on our client testimonials page.