You’re only as old as you feel, the saying goes. But what if you feel old, tired, and rundown?
Fatigue is a common complaint, especially after
people hit middle age. Fortunately, there are plenty of simple ways to
boost energy. Some even slow the aging process.
Here’s how to refill your tank when your energy levels sputter.
1. Rule out health problems.
Fatigue is a common symptom of many illnesses,
including diabetes, heart disease, arthritis, anemia, thyroid disease,
and sleep apnea. Talk to your doctor if you feel unusually tired.
Many medications can contribute to fatigue. These
include some blood pressure medicines, antihistamines, diuretics, and
other drugs. If you begin to experience fatigue after starting a new
medication, tell your doctor.
2. Get moving.
The last thing you may feel like doing when you’re
tired is exercising. But many studies show that physical activity boosts
energy levels.
“Exercise has consistently been linked to improved
vigor and overall quality of life,” says Kerry J. Stewart, professor of
medicine and director of clinical and research exercise physiology at
Johns Hopkins University School of Medicine. “People who become active
have a greater sense of self-confidence. But exercise also improves the
working efficiency of your heart, lungs, and muscles,” Stewart says.
“That’s the equivalent of improving the fuel efficiency of a car. It
gives you more energy for any kind of activity.”
3. Strike a pose.
Although almost any exercise is good, yoga may be
especially effective for boosting energy. After six weeks of once-a-week
yoga classes, volunteers in a British study reported improvements in
clear-mindedness, energy, and confidence.
It’s never too late to try, either. University of
Oregon researchers offered yoga instruction to 135 men and women ages 65
to 85. At the end of six months, participants reported an increased
sense of well-being and a boost in overall energy.
4. Drink plenty of water.
Dehydration zaps energy and impairs physical
performance. “Our research shows that dehydration makes it harder for
athletes to complete a weight lifting workout,” says Dan Judelson, PhD,
assistant professor of kinesiology at California State University at
Fullerton. "It’s reasonable to think that dehydration causes fatigue
even for people who are just doing chores."
Dehydration has also been shown to decrease alertness and concentration.
How to know if you’re drinking enough water?“Urine should be pale yellow or straw colored,” Judelson says. “If it’s darker than that, you need to drink water.”
5. Get to bed early.
Lack of sleep increases the risk of accidents and is
one of the leading causes of daytime fatigue. The solution: Get to bed
early enough for a full night’s sleep.
When people enrolled in a 2004 Stanford University
study were allowed to sleep as long as they wanted, they reported more
vigor and less fatigue. Good sleep habits may also have important health
benefits. Centenarians report better than average sleep.
If you do fall short on shut-eye, take a brief
afternoon nap. Napping restores wakefulness and promotes performance and
learning. A 10-minute nap is usually enough to boost energy. Don’t nap
longer than 30 minutes, though, or you may have trouble sleeping that
night. A nap followed by a cup of coffee may provide an even bigger
energy boost, according to the American Academy of Sleep Medicine.
6. Go fish.
Good for your heart, omega-3 oils may also boost
alertness. According to a 2009 study by scientists at Italy’s University
of Siena, volunteers who took a fish oil capsule for 21 days
demonstrated faster mental reaction times. They also reported feeling
more vigorous.
7. Keep time with your body clock.
Some people get a burst of energy first thing in the
morning. They're often called morning larks. Night owls are people who
are at their best at the end of the day.
These individual differences in daily energy
patterns are determined by brain structure and genetics, so they can be
tough to change. Instead, become aware of your own circadian rhythms.
Then schedule demanding activities when your energy levels are typically
at their peak.
8. Shed extra weight.
Losing extra weight can provide a powerful
energy boost, says Stewart, of Johns Hopkins University. Even small
reductions in body fat improve mood, vigor, and quality of life.
Most weight loss experts recommend cutting back on portion sizes, eating balanced meals, and increasing physical activity.
9. Eat more often.
Some people may benefit by eating smaller meals more frequently during the day. This may help to steady your blood sugar level.
Favor whole grains and other complex carbohydrates.
These take longer than refined carbohydrates to digest, preventing
fluctuations of blood sugar.
If you start eating more often, watch your portion sizes to avoid weight gain.
Source: http://www.webmd.com/balance/features/get-energy-back
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