But
even if you're well rested, certain diet or exercise habits or other lifestyle
choices can bring on a slump. And surprisingly little things - like the size of
your Starbucks order - can hurt or help your energy
levels. Make some of these tweaks, like eating for energy, to recharge your
batteries and power through your day.
Have
bran for breakfast - Eating
a morning meal rich in fiber may make you more alert during the day. A Cardiff
University study found that subjects who ate a high-fiber cereal in the morning
showed a 10 percent reduction in fatigue, lower incidence of depression, and
better cognitive skills. One theory: fiber helps slow down the absorption of
food in the stomach, which keeps your blood sugar levels steady to sustain
energy levels for a longer period of time.
Order a small latte — and sip
it slowly - Experts say it's best not to rely too heavily on caffeine, but if
you're an unapologetic java junkie, try spreading your intake out more evenly
over the day. Mini servings of caffeine (eight ounces of coffee or less) every
few hours keep you awake, alert, and focused for longer than a single jumbo one
would, according to sleep experts.
"When you quickly drink a large coffee, the caffeine peaks in your
bloodstream much sooner than if you spread it out over time," says Harris
R. Lieberman, PhD, a research psychologist with the US Army Research Institute
of Environmental Medicine.
Eat more often - Following a
strict three-square-meals-a-day plan may be sapping your vigor. "Eating small
meals frequently throughout the day - every three to four hours - helps keep
your blood sugar up, so you don't experience energy crashes or get so ravenous
that you overeat," explains Kathy McManus, RD, director of the Department
of Nutrition at Brigham and Women's Hospital in Boston. Each meal should have
some carbohydrates, protein, and healthy monounsaturated fat, like a salad
topped with four ounces of chicken and drizzled with olive oil. Gulp some water - "Half of the people who come to me complaining of fatigue are actually dehydrated," says Woodson Merrell, MD, executive director of the Continuum Center for Health and Healing at Beth Israel Medical Center in New York City. Staying hydrated is one of the simplest ways to keep energized and focused. A recent study of athletes found that 92 percent felt fatigued after limiting fluids and water-rich foods for 15 hours; they also had lapses in memory and reported difficulty concentrating. Aim to drink every hour or two, so you don't feel thirsty. (Adopted from http://www.fitsugar.com)
