If you've ever skimped on your 7.5 hours of slumber, pushed yourself too hard during a midday workout, or spent the day camped out in a swivel chair with your eyes glued to a computer screen, you've surely encountered the infamous energy crash. And while reaching for Red Bull or scrounging for sugar may seem like the panacea, the effects of your quick fix may be short-lived. Here's your all-day guide to fight fatigue the healthy way from morning till night.
In the Morning:
Jumpstart your metabolism. Breakfast kicks off your day and makes you feel better. Include a mix of protein and quality carbohydrates into your meal, says Denise Austin, author of "Get Energy! Empower Your Body, Love Your Life."
Shower sans steam. Your body responds quickly to a cold stimulus, so a cool shower can help perk you up, says dietician Erin Palinski. It will also cut down your shower time and get you out the door faster.
Crank some tunes. First thing in the morning, turn on your favorite high-tempo music to wake up your mind and your body, suggests Jim Karas, author of "The 7 Day Energy Surge. "
Let in the light. In the morning, throw open the drapes and turn on all the lights to enhance your wake-sleep cycle, says Karas.
Sit up straight. Improve your posture, says Austin. This will help open up your chest, allowing you to fill your lungs with more oxygen for your body to deliver to your muscles, including your brain, which consumes 20% of the body's O2.
At Your Desk:
Allow yourself mini breaks. Give yourself short 5-minute breaks throughout the day to stand up and stretch, suggests Austin. Circulation, blood flow and oxygen delivery to the brain are poor when we're sitting down, which fatigues the body and decreases mental alertness.
Breathe deeply. Taking deeper breaths will deliver a larger amount of oxygen to the brain, keeping you more alert.
Sip green tea. It's packed with anti-aging antioxidants, reduces inflammation, hydrates your body and can boost metabolism to help you slim down, says Karas.
Eat regular meals. We know you've got appointments, deadlines, and never-ending e-mails, but don't forget to break for lunch. Eat at regular intervals to keep your blood sugar balanced and energy levels high, says Palinski.
On Your Lunch Hour:
Soak up some sun. Get outside for at least 15 minutes, says Austin. You'll get vitamin D, which improves mood and helps strengthen bones.
Grab a slice of whole grain bread. Carbohydrates will help raise blood sugar slightly, providing an energy boost along with an increase of the mood-lifting chemical serotonin in the brain, says Palinski.
Pick a protein. Protein keeps your blood sugar stable for a longer period of time. Round out meals and snacks with foods like eggs, cheese, yogurt and lean meats, and aim to eat something every 3 to 4 hours, suggests dietician Marjorie Nolan, a spokesperson for the American Dietetic Association.
Through the Afternoon:
Gulp a glass of water. Drink 10 to 12 ounces of cold water as fast as you can, says Nolan, noting that dehydration contributes to fatigue. The temperature drop will shock you awake and the hydration benefit will keep you feeling perky.
Awaken with aromatherapy. Sniff scents like jasmine, peppermint, cypress, eucalyptus, spearmint or geranium to help keep your brain more alert, says Palinski.
Snack on nuts. Eat a magnesium-rich snack like nuts for a quick boost in energy, suggest Palinski.
Skip the sugar. Aim for high-fiber carbohydrates sources, like fresh fruit, whole grain crackers or popcorn, instead of sugar. Although sugar may seem like a quick source of energy, equally quick drops in blood sugar levels can cause another crash, says Palinski.
Cheer up. Overly negative people can easily zap your energy, says Austin, who suggests adopting a more positive attitude as a way to feel instantly energized.
Take a walk. A brisk walk gets your blood flowing and improves circulation and mental function, says Palinski.
During the Evening:
Exercise to energize. Regular physical activity increases energy and fights fatigue by raising levels of mood-boosting serotonin as well as norepinephrine and dopamine, brain chemicals that give you pep, according to University of Georgia researchers who analyzed 70 studies on the subject. But evening exercise can disturb your sleep, so choose your workout wisely.
Unwind with music. Karas suggests starting and ending the day with music, but picking something soothing for the p.m. hours.
Drift off without distraction. Get a good night sleep to recharge your body, says Austin. To drift off with ease, don't bring your laptop to bed, she suggests, explaining that it will stimulate your brain and make it harder to fall asleep.
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For more tips, visit www.fitbie.com.
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(c) 2011, www.fitbie.com
McClatchy-Tribune Information Services.
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