1. Nestlé Health Science
  2. aging
  3. Self Assessment
 
 
 
 
 
 

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Do you feel
tired and
lack energy?

While nothing can replace the expert advice of your doctor or pharmacist, this simple self-assessment can provide ideas on how to improve your energy levels to help you do the things you enjoy every day! Receive tips and links to helpful information.

Get Started

Do you tire quickly during modest physical effort ?

(e.g. climbing a flight of stairs)

No
Sometimes
Always
 

Do you experience a lack of strength or energy during daily activities?

(e.g. carrying shopping bags)

No
Sometimes
Always
 

How many servings of protein are you eating per day

(e.g. meat, fish, eggs, dairy products, pulses, nuts)

0-1
1-2
2-3
 

Do you know the sources of B vitamins and iron in your diet?

No
Unsure
Yes
 

Do you drink at least 2 litres of water daily?

No
Unsure
Yes
 
 

YOUR SCORE IS

 

YOU'RE NOT AS ENERGETIC AS YOU'D LIKE TO BE

 

As we age, fatigue becomes a common feeling in our lives. Counter the lack of energy with a good diet and healthy lifestyle habits. These tips can help.

 

YOUR SCORE IS

 

YOU'RE ON THE RIGHT TRACK FOR GOOD ENERGY LEVELS

 

Having said that, here's a reminder of some things you can do to maintain your energy.

 

YOUR SCORE IS

 

FANTASTIC! YOU'RE A ROLE MODEL FOR OTHERS!

 

A healthy diet and active lifestyle are part of maintaining vitality. Taking care of your strength and vitality means taking action every day. To keep you on the right path, keep these healthy tips in mind.

DRINK PLENTY OF WATER

 

Not drinking enough water can make us feel tired. Water contributes to your body's physical and cognitive functions and it is recommended that we drink at least 2 litres a day from all sources.

BE PHYSICALLY ACTIVE FOR AT LEAST 30 MINUTES A DAY

BE PHYSICALLY ACTIVE FOR AT LEAST 30 MINUTES A DAY

 

Make being physically active an essential routine (like brushing your teeth daily)! Even better, make it "social" such as meeting a friend for a walk each day at a regular time. Also try resistance or strength training exercises at least twice a week!

 

EAT A BALANCED, VARIED DIET FOCUSED ON FOOD AND BEVERAGES THAT DELIVER HIGH-QUALITY PROTEIN, VITAMINS AND MINERALS.

 

Food gives your body energy to power your day.

  • Experts indicate that aging adults need 1.0 to 1.2 grams of protein per kilo of body weight per day, as part of each meal.
 
 
  • Eat a balanced and varied diet. For example, Vitamin B12 contributes to keeping your nervous system and red blood cells healthy, while iron contributes to normal energy yielding metabolism. Make sure you eat foods rich in iron and vitamin B12.
 

IF FATIGUE PERSISTS, VISIT YOUR DOCTOR

PAY ATTENTION TO WHEN AND HOW YOU EAT

 

Food gives your body energy to power your day.

Food boosts your metabolism, giving your body the daily energy it needs.

Eat regularly to maintain your energy levels.

Large meals can drain your energy contributing to less activity, weight gain and mobility issues.

  • Eat breakfast
  • Don't skip meals
  • Don't overeat

WHY WE NEED PROTEIN

 

Experts indicate that aging adults need 1.0 to 1.2 grams of protein per kilo of body weight per day, as part of each meal.

 
 

PAY ATTENTION TO WHEN AND HOW YOU EAT

 

Food gives your body energy to power your day.

Food boosts your metabolism, giving your body the daily energy it needs.

Eat regularly to maintain your energy levels.

Large meals can drain your energy contributing to less activity, weight gain and mobility issues.

  • Eat breakfast
  • Don't skip meals
  • Don't overeat

Add NUTREN® OPTIMUM to your diet to help build muscle strength and overall vitality with:

 
  • Protein - 10.2g per serve (50% whey protein)
  • Probiotics
  • 3g prebiotics fibre per serve
  • 27 vitamins and minerals

 

MANAGE YOUR WEIGHT;
AVOID EXCESS WEIGHT

 

Excess weight makes physical activities challenging. Keep your weight in check by eating a balanced diet with moderate portions, while maintaining at least 30 minutes of daily physical activity.

 

MANAGE YOUR WEIGHT; AVOID EXCESS WEIGHT

GET A GOOD NIGHT'S SLEEP

 

Have a calming bedtime ritual and a regular time to go to sleep. Avoid disturbing lighting (e.g. from a tablet) or noise that can impact your sleep cycle. Keep your bedroom cool; most people sleep better in a slightly cooler room than an overly warm one.

MANAGE YOUR STRESS

 

Stress plays a role in fatigue. To combat stress, take time for yourself or seek out pleasing social engagements. Time with a good friend, family or your pet will hit the brakes on stress.

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