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WAYS TO GET YOUR ENERGY BACK

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.

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.

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 .People who become active have a greater sense of self-confidence. But exercise also improves the working efficiency of your heart, lungs, and muscles.

Strike a pose

Although almost any exercise is good, yoga may be especially effective for boosting energy.

Drink plenty of water

Dehydration zaps energy and impairs physical performance. Research shows that dehydration makes it harder for athletes to complete a weight lifting workout.

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. If it’s darker than that, you need to drink water.

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.

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.

Eat 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.

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.

Shed extra weight

Losing extra weight can provide a powerful energy boost. 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.

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.

How many calories are in your wine?

ENJOYING A GLASS of red wine with dinner can be a nice way to unwind after a hectic day. While drinking wine can provide some health benefits, such as increasing your good cholesterol and reducing your odds of heart disease, alcohol also delivers empty calories and not many nutrients, which can eventually cause weight gain, obesity, and diabetes.

The key with drinking (as with many things in life) is doing so in moderation. Moderate drinking is defined as having one drink — that’s 5 ounces of wine — per day for women and two for men.One ounce is equal to 29mls.

Plus, you want to choose a drink that won’t  increase your calories too much. As a rule of thumb, white wines tend to be lower in calories than reds. Also, make sure your wine has a lower alcohol by volume (ABV) percentage, ideally of 11% or less. The higher the ABV, the higher the calorie count.

 


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