energy: how to have more of it |
If you frequently find yourself wiped out by the end of the day, wondering where all of your energy went, wishing you had more, perhaps it's time you start learning ways to increase your energy. To stay physically and mentally vigorous, you must give as much attention to your personal energy as you do any other area of your life.
Increasing Your Energy Reserves
1. Eat a Well-Balanced Diet. Anyone who relies on coffee and donuts for breakfast and fast food and a soft drink for lunch is bound to feel tired before the end of the day. Overeating - especially of calorie-laden refined or high-fat foods - also leads to sluggishness. "Make sure you begin the day with some form of breakfast to break the fast the body has experienced overnight," says nutrition consultant Patricia Conner, Ph.D. "A breakfast high in complex carbohydrates is best because complex carbohydrates are the key to energy. I recommend wholegrain toast or that in combination with wholegrain cereal and some fruit."
2. Enhance the Quality of Your Sleep. Many people drag through each day because of nothing more complicated than a chronic sleep deficit. Sometimes it's a matter of not spending enough hours in bed, but more often it's the quality of sleep that's the problem. If occasional sleeplessness troubles you, follow these simple suggestions:
3. Exercise Regularly. Exercise is the most important and readily available source of energy. If you find yourself exhausted at day's end, it's far more likely to be caused by the mental and emotional pressures of the day, not physical exertion. A workout is the perfect antidote for combating tension and anxiety.
Many people with high-pressure jobs report of feeling totally worn out by the end of the day. One such person recently stated, "When that happens, I drag myself home, change into my walking clothes and immediately go out and walk briskly for half an hour. It's the last thing in the world I feel like doing, but I have a lot more energy after walking than I do before." The reason for this is that the amount of energy created by exercise is greater than the amount of physical energy expended on it.
4. Avoid Stimulants. Avoid stimulants such as coffee, drugs or tobacco. Stimulants increase adrenal activity resulting in temporary energy highs that eventually will drop and leave you feeling tired.
5. Take Some Time Out Every Day. Get away from your usual activities and relax in a peaceful setting for a short while. Some people find a program of regular yoga exercises or 20 minutes of meditation not only creates inner peace but also restores declining energy. Others swear by short naps or simply stretching out in bed listening to soft-playing music. Even a 10-minute timeout has the ability to energize you and make the rest of the day more fun and productive.
6. Take Time For Diversion. Everyone needs time for something different from the ordinary routines of life. Getting away from it all - whether you're taking off to the Alps or the local park, for a month, a week or a day - can be very energizing as long as it provides a complete change.
NOTE: Chronic fatigue may be the first sign of a physical illness. If you have unexplained chronic fatigue, ask your physician for help.
