More Than Bargains

• Don’t skip breakfast; it can lead to low blood sugar which can cause fatigue, irritability and even weakness or dizziness. Low-fat yogurt with fresh fruit or whole-grain bagels, toast or cereals with skim milk are all healthy breakfast choices. If you’re on the go, a banana or protein bar will get your day off to an energetic start.
• Get plenty of lean protein every day to keep you alert. Good sources of lean, low-fat protein include skinless chicken, fish, lentils and soy products like tofu and veggie burgers.
• Eating smaller meals will help ward off the drowsy feeling that occurs when your body is working hard to digest a big meal.
• Eat a healthy snack every 3-4 hours to maintain steady blood sugar levels. Keep these smart snack choices in mind:
  1. Fresh fruit like an apple or orange (vitamin C, fiber).
  2. A cup of low-fat yogurt (calcium, protein) with a tablespoon of ground flax seed (fiber, omega-3 fatty acids).
  3. Unsalted nuts like walnuts (omega-3 fatty acids) and almonds (vitamin A, antioxidants).
  4. Dried fruit like raisins, apricots and prunes (fiber, iron).
• Drink plenty of water. Even slight dehydration can bring on tired and weak feelings. Try to consume at least 64 ounces of water daily—more if you exercise or are in hot or humid environments.
• Watch your caffeine intake. Heavy caffeine use—more than 4-7 cups of brewed coffee or 500-600 milligrams a day—can cause anxiety, insomnia and headaches that will drain your energy levels. Also be aware of the caffeine levels in foods like chocolate, beverages and even some medications.

Find Time To Renew

Stress, mental strain and the ‘blues’ can make you feel tired and worn out. Try some of these helpful ideas for lifting your spirits and renewing your energy levels:

• Make time to exercise in the morning or afternoon. A daily exercise program that includes at least 30 minutes of brisk walking, bicycling or other aerobic activities boosts your energy levels by increasing circulation and pumping oxygen-rich blood throughout your body. Weight training 2-3 times each week also will build lean muscles, strengthen bones and may help you lose weight.
• Try yoga. Like aerobic activities, yoga’s deep breathing exercises pump oxygen throughout your body. Yoga also strengthens and stretches muscles and reduces stress through meditation.
• Set simple daily goals like organizing a cluttered area to help you feel energized and accomplished. Keep up with your daily tasks around the house during the week to avoid feeling stressed and overwhelmed by having to get everything done over the weekend.
• Play some upbeat tunes from Julie’s Jukebox while you’re working or cleaning up around the house.
• Look for volunteer opportunities that will give you a sense of accomplishment and foster positive social interaction.
• Do something nice for yourself—get a manicure or massage, or have a leisurely lunch with family or a friend where you can share feelings and just have a good time.

When your mind is racing with everything you need to do the next day, it can be difficult to fall asleep even when you feel physically tired. Incorporate these suggestions into your daily bedtime routine and wake up refreshed after a restful night of sleep:

• Maintain a regular sleep-wake cycle; go to bed and wake up at the same time every day, including weekends. Most adults need 7-8 hours of sleep each night, so make sleep a priority.
• Don’t eat large meals within 2 hours of bedtime; it could cause heartburn or indigestion that will keep you awake. Avoid caffeine, nicotine or alcohol 4-6 hours before bedtime; they can also keep you from falling asleep or affect sleep patterns once you do fall asleep.
• Sleep in a dark, quiet and cool room with a comfortable mattress and pillows. A cool room can aid your body’s natural cool down process before sleeping. Also, your bedroom should feel like a place for complete relaxation. Try leaving the computer and TV out of this space to cut down on distractions from sleeping.
• Keep your regular exercise routine at least 5-6 hours before bedtime. This may help you sleep more soundly by relieving stress and burning excess energy that might otherwise keep you awake.
• Develop a pre-sleep ritual (warm bath, reading or soft music) to wind down about 30 minutes before bedtime.
• Keep a journal or notebook next to your bed so you can jot down your stressors and make a plan for the next day. This way, you can feel prepared and let your mind relax.

It’s amazing how many simple things we can do each day to boost our spirits and maintain energy. By focusing on eating healthy foods, getting regular exercise and taking time to rest and renew, you can win the fight against being tired and have the inspiration and energy to achieve your goals.