January/February 2003

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:

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:

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: Siberian ginseng, astragalus, schizandra, yerba mate, ashwaganda, oat seed.