More pep in your step:
Six simple ways to energize your life
By Lisa Turner
Tired of being tired? Quick-fix supplements aren't
the answer. Boosting energy requires lifestyle changes that include eating
right, sleeping well, exercising regularly and incorporating some kind of
restorative practice in your daily routine. Here, six simple ways to recharge
your life.
1. Kick the caffeine habit. Can't
string together a sentence without your morning java? It may be time to kick the
habit. Caffeine is a potent drug, acts as a diuretic and taxes the
adrenals-bad news for long-term energy. And caffeine indirectly raises then
drops blood sugar levels, even more so if you take it with a couple of sugars.
The best advice: kick the coffee habit and let your body produce its own energy.
Start slow, substituting half decaf for your regular brew, and gradually wean
yourself over a week or two to avoid caffeine-withdrawal migraines. Then look to
healthier beverages: green tea, yerba mate or, better yet, a grain-based coffee
alternative, like Teecino or Cafix.
2. Feed your head. It may be that your diet is zapping
your zip. If you're starting your day with a carb-heavy meal, you're heading
for a mid-day slump. Here's why: all carbs, no matter the form, convert to
sugars in the body, which can lead to fluctuations in blood sugar levels. And if
you're adding a pasta-and-bread lunch to a breakfast bagel, you may be heading
for a major crash. The solution? Cut down on carbs and focus on protein and a
little fat to provide sustained energy. Some suggestions:
Start your day with an egg and
veggie omelet. Use two egg whites to one whole egg, and add low-fat cheese
for extra protein and maximum drive.
Whip up a fast fruit smoothie
with unsweetened yogurt, bananas and berries. Blend in a tablespoon of
ground flax seeds and a scoop of protein powder for even more energy.
Skip the starches at lunch, and
build your meal around a big salad, lots of steamed veggies, and lean meat,
fish or beans.
3. Sleep deep. If you're tossing and turning most of
the night, simply being horizontal won't boost your stamina. Your body requires
deep, sound, uninterrupted sleep to be at its energetic best. To make the most
of your valuable sleep time, first establish a routine: set a time for bed and
stick to it for at least two weeks to get your body back on schedule. An hour
before bed, start gearing down: take a warm bath, drink a cup of tea, do
whatever calms and soothes your body and mind. And try some of these deep-sleep
tips:
Make your bed. And make it
comfortable. Invest in good quality sheets, comfy pillows, a big, downy
quilt or comforter.
Lights out. For the soundest
sleep, use a light-blocking eye pillow filled with rice, buckwheat or
flaxseed, or a ray-blocking eye mask.
Quiet time. Try an ambient
sound machine to block out barking dogs, car alarms or snoring partners, and
fall asleep to the soothing sound of rivers running or crickets chirping.
4. Get moving. Exercise
increases oxygen in the blood, boosts metabolism and pumps up circulation-just
what your sleepy brain needs. If you're bored with barbells, shake up your
workout routine: try NIA, African dance, water aerobics, or whatever you can do
consistently. For maximum drive, make movement part of your daily routine: take
the stairs instead of the elevator, bike to work, park in the farthest corner of
the grocery store lot. And add mini-workouts to up energy all day long. Some
suggestions: run up and down the stairs, do pushups between telephone calls, put
on your Walkman and boogie for 15 minutes.
5. Hydrate. Most of us are
chronically dehydrated, a condition that stresses the body and can lead to
fatigue. To rehydrate, drink at least two liters of water a day, preferably at
room temperature. And it's okay to be a water snob: bottled or purified water
is always better than tap. Cut back on coffee and colas, which act as diuretics
and can further dehydrate you. Better beverage bets: fruit juice diluted with
sparkling water or decaf teas. And remember that fruits and veggies are loaded
with water. Have at least six servings a day.
6. Chill out. Worry-warts and
stress-cases, listen up: fretting is one of the fastest ways to burn up energy.
Constant stress and agitation boosts cortisol levels, results in fatigue. There
are quick ways to chill. Try a 10-minute time-out: open a window and breathe
deep, stretch like a cat or take a brisk walk around the block. An hour
respite-painting or drawing outside under a tree, taking an energetic hike on
your lunch break-can relieve stress and increase energy. And if you have a
full (or even half) day to recharge, create your own mini-retreat experience
that includes yoga, meditation and some kind of creative activity-try
drumming, free-form dancing or painting.
7. Supplemental suggestions.
Made the appropriate lifestyle changes and still need a little edge? Look to
tonics that work as adaptogens and support the body, instead of quick-buzz fixes
like ephedra or caffeine. Used infrequently, milder stimulants (a little green
tea or yerba mate) are okay, unless you have high blood pressure, anxiety or
heart disease. Some to try: Siberianginseng,
astragalus, schizandra, yerba mate, ashwaganda, oat seed.
NOVEMBER/DECEMBER 2008 FEATURE ARTICLES
