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Eat for energy
Eating small meals and snacks every few hours can reduce your perception of fatigue because your brain needs a steady supply of nutrients.
Eat foods with a low glycemic index to help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. Proteins and fats have glycemic indexes that are close to zero.
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Control stress
Stress-induced emotions consume huge amounts of energy.
Talk with a friend or relative, join a support group, or see a psychotherapist to help diffuse stress.
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Avoid smoking
Smoking siphons off your energy by causing insomnia.
The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep.
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Limit alcohol
Avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Avoid a five o'clock cocktail if you want to have energy in the evening.
If you're going to drink, do so when you don't mind having your energy wind down.
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Lighten your load
Overwork is one of the main reasons for fatigue. It can include professional, family and social obligations.
Try to streamline your list of "must-do" activities. Set your priorities and pare down the less important tasks. Consider asking for extra help.
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Drink water
If your body is short of fluids, one of the first signs is a feeling of fatigue.
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Use caffeine to your advantage
Having a cup of coffee can help sharpen your mind, but you have to use it judiciously.
Coffee can cause insomnia, especially when consumed in large amounts or after 2 p.m.
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Restrict your sleep
- Avoid napping during the day.
- The first night, go to bed later than normal and get just four hours of sleep.
- If you feel that you slept well during that four-hour period, add another 15–30 minutes of sleep the next night.
- As long as you're sleeping soundly the entire ...
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Exercise
Exercise gives your cells more energy to burn and circulates oxygen. Exercising causes your body to release stress hormones that in modest amounts can make you feel energized.
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Foods to Eat and Avoid
Eat: Lean cuts of beef, pork, and poultry and game animals, eggs, fish fruit, not starchy vegetables, nuts and seeds and olive, flaxseed or walnut oil.
Avoid: Processed foods, dairy, grains, legumes, starchy vegetables, sugar, artificial sugars and fruit juices.
Key components of the Mediterranean diet
- Eating of primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
- Replacing butter with healthy fats such as olive oil and canola oil
- Using herbs and spices instead of salt to flavor foods
- Limiting red meat
A Healthy Heart Diet
- Foods that are good for your heart: nuts, seeds, legumes, whole grains, avocados; fruits and vegetables; seafood, especially oily fish like wild salmon, sardines, and mackerel; fermented foods like yogurt, kimchi, and tempeh; healthy fats like olive oil.
- Fo...
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