Get Energized
Feeling sluggish this season? try these all-natural remedies to RECHARGE your life and health.
Trish Riley
Modern life has become a quest to have it all: the fulfilling career, the camera-ready living room, the book club meetings, even the right cut of jeans. While there may be some rewards to the quest, it still leaves you vulnerable to fatigue, a health hazard that can go unseen until it's entrenched. Take lack of sleep, for example: Most adults need seven to nine hours every night, according to Mark Eric Dyken, M.D., director of the Sleep Disorders Center at the University of Iowa. But we're masters at convincing ourselves that we can get by with less. "People don't adapt to less sleep, they just think they do," says Dyken. add to that a dose of stress and other life changes, and before you know it, your hormones are out of whack, says Erika Schwartz, M.D., the New York City-based author of Natural Energy: From Tired to Terrific in 10 Days (Berkley Trade, 1999) and her own "Dr. Erika" health-advice column. "Fatigue is the first sign of aging," she says. "Your system becomes more inefficient. At the core, your hormonal balance starts changing." Fortunately, there are simple ways to bring more energy into your life. We consulted a number of experts-from nutritionists to sports psychologists-for the latest advice on reducing fatigue and putting more zip into your day.
Exercise produces a potent burst of energy, says John S. Raglin, M.D., sport psychologist at Indiana University in Bloomington. It may be connected to altered brain hormones or metabolic changes, or it could be because exercise offers a time-out from stress-producing events. Most likely it's a complex combination of all these things, says Raglin. Either way, the revitalizing power of exercise is considerable: A 2006 study from researchers at the University of Georgia found that regular exercise boosts energy and reduces fatigue by a whopping 20 percent. (The researchers compared 70 studies with a total of 6,807 participants.) To recharge through exercise, try one of these revitalizing activities:
- Get walking
Patrick O'Connor, one of the University of Georgia study authors and codirector of the school's exercise-psychology lab, recommends exercising for at least 20 minutes four or more days a week. Any kind of exercise will work, but O'Connor recommends walking. "It's cheap and easy and needs no equipment," he says. Other than that, he adds, "Do whatever you're attracted to and will actually commit to." But be careful not to overdo it . O'Connor says that frequent (two or more workouts per day), intense (perceived as "difficult" to "very difficult"), or long (more than 90 minutes per session) stints of exercise are more likely to induce fatigue. - Strike a pose
"Most yoga classes involve both energizing and relaxing poses, and the combination appears to be more powerful than either alone," says Timothy McCall, M.D., of Oakland, author of Yoga as Medicine: The Yogic Prescription for Health and Healing (Bantam, 2007). Backbending poses, like Warrior I, tend to be especially energizing, he adds.
Recent studies have drawn a link between decreased fatigue and yoga in multiple sclerosis patients and seniors. And as early as 1993, a researcher at the University of Oxford found yoga provided extra energy to healthy people of all ages in a group of 71 volunteers. The study determined that a half hour of "yogic stretch and breathing exercises ... had a markedly invigorating effect on perceptions of both mental and physical energy." - Lift some weights
Schwartz suggests keeping an 8-pound weight near your desk. "When you feel bored, just pump the weight five or ten times on each side and you'll have a totally different energy level," she says. "It changes the hormonal balance in your body immediately as it releases hormones like adrenaline and cortisol that increase energy." - Try T'ai Chi Chih
Think of T'ai Chi Chih as an abridged version of the ancient Chinese exercise. Where the traditional practice uses some 108 martial arts movements meant to strengthen what the Chinese call our qi, or energy force, TCC, developed in the 1970s by American Justin Stone, uses 19 movements and one pose. Its s low, deliberate moves stretch the muscles and clear energy pathways, and it focuses on the breath as a way to bring more oxygen into the body. Carmen Brocklehurst, a TCC teacher of 30 years in Albuquerque, N.M., says the vigorous feeling you get from the routine is self-perpetuating. "The energy works on you and you work on the energy," says Brocklehurst. (See taichichih.org for more info.)
Try a TCC movement called the Bass Drum for a quick pick-me-up. Stand with both knees bent, the left leg slightly ahead of the right. Hold your hands at chest level, with palms about eight inches apart, facing each other. Move your hands downward slowly, extending your arms outward when you reach the belly area, moving in a circular motion away from the torso, as if you're outlining a bass drum. As your hands move down, shift your weight forward to the left leg. As your hands move up, shift your weight to the back leg. Continue three to nine times.
Good sleep is vital to feeling more robust during the day. "During sleep, your body renews itself by making the hormones it needs to heal itself," says Schwartz. "How you sleep, how long you sleep, and what happens while you sleep are all crucial to energy production," she explains. Throughout the day, chemicals like the neurotransmitters GABA and adenosine and the hormone melatonin build up in your brain and make you tired, adds U niversity of Iowa's Dyken. Sleep is thought to reset these chemicals. People who are chronically deprived of sleep have a higher risk of depression, anxiety, mood changes, and gastrointestinal problems. And even one sleepless night can have lingering effects: It can take two to three days to fully recover.
The best ways to catch some z's? "Have a routine at night," Dyken advises. It also helps to make sure your bedroom is dark, a comfortable temperature (usually around 70 degrees), and quiet. Avoid caffeine, sugar, or alcohol in the evening, adds Schwartz. Don't exercise at night, and don't eat heavy meals too late. "Try to have dinner by 7 and go to bed by 11," she says, "but don't go to bed without eating. Have a salad if you have to eat late."
Homework: Keep a sleep diary, suggests Dyken. It can help you recognize any patterns that are keeping you from sleeping. Make note of what time you went to bed, how long it took you to fall asleep, and how often you awoke in the night. Dyken tells the story of one patient who always had trouble sleeping on Thursday nights-the same night she would call her mother-in-law. "Finally she admitted, 'I really don't like that woman!' For her to get a better night's sleep, she had to put her husband in charge of talking to his mother," he says.
Some of the best energy-boosting herbs are called adaptogens, or "smart herbs," says Suzy Cohen, author of the all-natural remedy book The 24-Hour Pharmacist (Collins, 2007) and of the syndicated column "Dear Pharmacist." Adaptogens protect the body from stress and automatically correct whatever is too high or low, she says, without affecting anything that doesn't need fixing. (See rhodiola, panax ginseng, and ashwagandha, below, which are all considered adaptogens.) To improve your body's absorption of any supplement, Cohen suggests choosing liquids, powders, or capsules over tablets, but be careful to follow dosage instructions on the package.
- Rhodiola
Rhodiola root is a popular antistress herb in Russia, parts of Europe, and Asia. A Russian study, published in Phytomedicine in 2003, found that the herb produced a significant anti-fatigue effect in a group of 161 cadets, aged 19-21. Cohen advises trying 50 to 100 milligrams of a standardized extract three times a day. - Panax ginseng
If you're under stress, your hormone levels are likely out of equilibrium. Panax ginseng, also known as Asian ginseng, can help stabilize blood pressure and balance cortisol and DHEA hormones, says Cohen, who suggests taking about 600 to 2,000 mg of dried root or 200 to 600 mg of liquid extract a day. - Ashwagandha
Heart health is essential to feeling energetic, and ashwagandha can enhance heart function, says Cohen. A May 2007 United Arab Emirates University study using lab rats found that the herb, also known as Withania somnifera or Indian ginseng, had antiinflammatory qualities and that it protected the animals' hearts from toxicity. Cohen suggests taking 400 to 500 mg three times a day. - L-carnitine and Coenzyme Q10
Consider supplementing your diet with a combination of acetyl L-carnitine, an amino acid found in red meat and animal products, and Coenzyme Q10, an antioxidant enzyme-two naturally occurring substances that can be depleted by stress. They work together to help build lasting energy, Schwartz explains. Your suggested daily dose: 500 to 1,000 mg. - Calcium, magnesium & zinc
Schwartz's "restful night" formula-designed to help the body relax-includes 500 mg calcium, 200 mg magnesium, and 30 mg zinc. (See drerika.com for more info.) "Calcium is good for your bones, magnesium has a calming effect, and zinc is important for the immune system," she says. "Many try this combo and never take a sleeping pill again."
Are your adrenal glands getting fatigued? Cohen offers a quick trick to find out: Sit in a dark room in front of a mirror and shine a flashlight into your eyes for about a minute. Your pupils should shrink and stay about the size of a pinpoint. If your adrenal glands are tired, the pupils will fluctuate a few times before resuming their dilated size. If that happens, Cohen suggests adding adaptogenic herbs to your diet.
Massage can help improve blood flow, allowing oxygen, nutrients, and hormones to travel more effectively. "We know that massage slows down heart rate, blood pressure, and the production of stress hormones," says Tiffany Field, Ph.D., founder and director of the Touch Research Institute at the University of Miami School of Medicine and author of the forthcoming Complementary and Alternative Therapies (APA Books, 2007). Here are two types that can fortify energy-depleted bodies:
- Shiatsu and acupuncture
Two forms of bodywork that target the Chinese meridian system, or the 12 main channels through which energy circulates in the body, are shiatsu and acupuncture. Meridians are said to relate to major organs, and blockages in them are thought to lead to disease, emotional disorders, and fatigue, says Ted Thomas, a shiatsu therapist in Vancouver, Canada, and member of the American Organization for Bodywork Therapies of Asia (aobta.org). With shiatsu, a Japanese therapy, practitioners apply pressure-using hands, thumbs, fingers, and sometimes elbows and knees-to open blocked meridians. Acupuncture, which uses fine needles to target meridians, also fights fatigue. A 2006 Mayo Clinic study found that it significantly reduced fatigue and anxiety in patients with fibromyalgia.
Rub both ears between the thumb and first finger for 20 to 30 seconds for instant energy. "All meridians go through the ears, so rubbing the ears stimulates the whole body," says Kona, Hawaii-based Jacob Teitelbaum, M.D., medical director of Fibromyalgia & Fatigue Centers, Inc. A foot rub can have the same effect, he adds.
"A strong, loving relationship is a powerful way to feel more energized in general," says Richard Nicastro, a clinical psychologist in private practice in Glastonbury, Conn., and cofounder of LifeTalk Coaching (strengthenyourrelationship.com), a couples therapy program. "If you're feeling low and your partner or friend is radiating positive energy, it can pick you up," he says. Conversely, negative relationships can be energy thieves. Follow these tips to fine-tune your habits at both ends of the spectrum:
- Nurture intimacy
The development of shared interests is one of the most powerful ways to strengthen your relationships, says Nicastro. "For couples especially, sharing at least one mutually satisfying activity is vital to maintaining a robust connection." Start by carving out time for simple routines, like daily walks after dinner. - Draw a line
For dealing with those friends who drain your energy, Judith Orloff, M.D., assistant clinical professor of psychiatry at the University of California at Los Angeles, and author of Positive Energy (Three Rivers Press, 2005), has a plan: "Take a deep breath, get very grounded, and say, 'I love you, and you're my friend. If you'd like to talk about solutions, I'm here. If not, I'd like to limit our conversation to about five minutes.'" Be kind but firm, says Orloff, and you'll set healthy boundaries.
Weave kind acts into your daily routine with those around you. "Don't make a thoughtful gesture a onetime event. Make it a regular part of your relationships," says Nicastro. "Not only will your compassionate gestures make the recipients feel better, but you'll get a mental boost as well."
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Your Comments:
Love is the greatest form of energy; a healthy relationship can boost ones energy and an unhealthy onw can drain your well of energy. Ask yourself are you in a healthy or unhealthy relationship? If your not, it's time to change it; it will make every other aspect of your life flow with an abundance of energy
-- Kanicki
