I woke up with a cold today. Maybe it was because in the last two weeks, I have been getting an average of 5-6 hours of sleep a night, going out with friends, clients and associates in the evenings, working 12 hours a day, and to top it off, I just managed a grand opening event for a client in their emergency room – disease central!
Time to slow down a bit. I’m not in my 30s anymore. I used to be able to do all that and more, but lately my energy is running noticeably lower, now that I’ve surpassed the big 5-0. But, I am convinced it doesn’t have to be that way. I took some time to research the top things I should do to maintain the highest level of energy possible.
I uncovered valuable information (especially for women over 50) from visiting Web MD and a variety of other sites. Most are common sense, but we just have to program them into our lives:
Don’t Skip Breakfast – Or Any Other Meal
Web MD reports that folks who eat breakfast said they were in a better mood when eating breakfast and had more energy throughout the day. Studies published in the journal of Nutritional Health that found that missing any meal during the day led to an overall greater feeling of fatigue by day’s end. Oh-oh. It’s now 12:18 p.m., and I haven’t had breakfast yet. (Yawn.)
Increase Your Magnesium Intake
Eating a balanced diet can help ensure your vitamin and mineral needs are met. But, according to Web MD, if you still find yourself pooped, you could have a slight magnesium deficiency. (I am quite sure they don’t mean a cup of coffee or two in the morning, a sandwich at 1 p.m. and leftover steak at 7 p.m. is a balanced diet.)
According to what I read, this mineral is needed for more than 300 biochemical reactions in the body, including breaking down glucose into energy. So when levels are even a little low, energy can drop.
The recommended daily intake of magnesium is around 300 milligrams for women and 350 milligrams for men. To make sure you’re getting enough, Web MD suggests:
• Add a handful of almonds, hazelnuts or cashews to your daily diet.
• Increase your intake of whole grains, particularly bran cereal.
• Eat more fish, especially halibut.
Drink More Water and Less Alcohol
I already know that it’s easy to confuse signals of hunger with thirst (we think we need food when we really need water). But did you know that being thirsty can lead to feeling tired?
Web MD reports that sometimes even slight dehydration can leave you feeling tired and lethargic. The solution is simple: Drink a tall, cool glass of water. This is particularly important to boost energy after exercise, when your body is likely to be craving fluids. (Note to self: A tall, cool glass of vodka and soda with a twist is not as good for you as straight water.) Bummer.
Walk Around the Block
While it may seem as if moving your body when you feel exhausted is the quickest route to feeling more exhausted, the opposite is true. Experts say that increasing physical activity, particularly walking, increases energy. But did I listen to them? No. Until I got a dog. Now I have to walk at least ? hour, 2 times as day. I’d say I got this one “licked”!
Get Enough Sleep
That’s what started the whole low energy thing with me! But really, how much is enough? According to the National Institutes of Health the average adult sleeps less than seven hours per night. In today’s fast-paced society, six or seven hours of sleep may sound pretty good. In reality, it’s a recipe of chronic sleep deprivation. Most adults need between 7-1/2 and 9 hours of sleep to function at their best. And naps can help make up the deficit. Which is exactly what I am going to do. Now.
