Boy does this ever sound like me....

Avatar for bootywhompus
iVillage Member
Registered: 03-26-2003
Boy does this ever sound like me....
2
Mon, 01-19-2004 - 7:49am
I found this article in a newsletter I get by e-mail from ThirdAge.com. It seems like common sense huh? Guess I need a reminder though:

Have the Holidays Sapped Your Energy?

By Judi Sheppard Missett

A post-holiday letdown isn't uncommon. With the rush of the season finally behind us, it can take a few days to recharge. But if your fatigue lingers for more than a week or two, you may need to examine your lifestyle. Persistent fatigue may be nothing more than the after-effect of bad habits. Eliminate the following behaviors, and you can hit the energy jackpot!

Poor Nutrition and Eating Habits

You are what you eat -- and when, and how much. First, get a good balance of carbohydrates (50 percent), protein (30 percent) and fat (20 percent). And get them from the right sources: fruits, vegetables, whole grains, lean meats, fish, low-fat dairy products and unsaturated fats. Avoid highly processed foods that contain refined flours and sugars, meats that are high in cholesterol and saturated fats (e.g., red meat), and sugary beverages.

Second, monitor when you eat. Always start your day with a healthy breakfast. You'll be less likely to binge midmorning on a doughnut or vending-machine treat. And try eating five to six small meals throughout the day, rather than three large meals. Eating often helps keep your blood sugar level and your hunger in check.

Finally, control your portion sizes. A huge feast diverts blood to your digestive system and can leave you sleepy.

Lack of Sleep

Chronic sleep deprivation leads to a host of ailments, from fatigue to irritability, a lack of concentration, impaired reaction time and decreased immunity. Be sure to get seven to eight hours of sleep each night. You'll have more success if you go to bed and rise at approximately the same times each day. Also, avoid eating, exercising, drinking alcohol or consuming caffeine for at least three hours before bedtime.

Dehydration

Even low-level dehydration can leave you listless because it lowers your blood volume and, with it, the amount of oxygen circulating in your body. Keep a glass or bottle of water within reach all day and take frequent sips.

Too Much Stress

Your body responds to stress by releasing the hormone cortisol, which provides you with a quick burst of energy to deal with the situation at hand. But constant stress leads to elevated levels of cortisol, which eventually causes fatigue. Learn some relaxation techniques, such as deep breathing, stretching, meditation and self-massage, and use them when stress hits. Take frequent breaks during your workday, as well. Every two to three hours, take a quick walk around the office, do some stretches in your chair, or call a friend for a brief chat.

Not Enough Physical Activity

It's true that regular exercise actually increases your energy. A study reported in the journal Perceptual and Motor Skills found that participants' energy levels increased by as much as 50 percent to 100 percent after they engaged in a 14-week exercise program that included three 20- to 40-minute aerobic workouts per week. The women who reported the lowest energy levels at the beginning of the study experienced the most dramatic changes.

Judi Sheppard Missett is CEO of Jazzercise.

Lori

iVillage Member
Registered: 03-26-2003
Mon, 01-19-2004 - 10:09am

And, more on Seasonal Affective Disorder or sometimes called Winter Depression:


http://www.mercola.com/2004/jan/17/winter_depression.htm


       ~~Rhonda~~


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iVillage Member
Registered: 01-03-2001
Mon, 01-19-2004 - 10:37am
This is a great article.Thanks for posting.

Miss P