Simple Steps to Boost Your Energy

Fatigue is one of the most common complaints that doctors hear from their patients. Medical conditions such as thyroid problems, certain illnesses, or sleep disturbances are sometimes at the root of this problem. However, more often than not, fatigue is the result of not taking care of oneself. The following tips can help you boost your vitality and increase feelings of well being, and are simple to do.

1. Exercise regularly-Exercise increases the amount of blood and oxygen that are available to cells, which, in turn, increase energy production. Exercise has other payoffs too, including triggering the release of epinephrine-the fight or flight hormone which boosts energy.

2. Get enough rest- Sleep often becomes less of a priority when we try to accomplish everything we need to during the course of the day. It is thought that at least 30 percent of the adult population suffers from various degrees of sleep deprivation. Eight hours of sleep a night is considered an optimal amount, however, many people average between six and seven hours. Retiring a half-hour earlier than usual, squeezing in a catnap, and keeping getting up at the same time everyday can significantly improve your alertness if you've been shortchanging yourself.

3. Eat often- Small, frequent meals keeps metabolism running efficiently and prevents dips in energy. Heavy meals trigger the release of large amounts of insulin, which causes glucose to enter the cells. The result is lethargy, and potentially, weight gain as excess insulin accelerates the conversion of sugar into body fat. Frequent meals or snacks consisting of high-fiber foods and small portions of proteins can keep you feeling energized all day.

4. Watch Your Drinking Habits-Your beverage of choice, or lack thereof can significantly alter your mood. Beverages such as coffee, tea, and certain soft drinks contain caffeine that acts as both a stimulant and a diuretic. Caffeine can get you out of bed in the morning, help you through a late night study session, or get the creative juices flowing. However, the high you may get from caffeine will be followed by a low as the caffeine leaves your blood stream. This can leave you feeling sluggish and "fuzzy" headed.

Another type of beverage, which can significantly affect mood and energy level, is alcohol. Like caffeine-containing drinks, alcoholic beverages place stress on kidney function, causing dehydration. In addition, chronic abuse of alcohol can cause depression and heighten anger or irritability. Although one drink for a woman and two drinks for a man are considered "moderate" drinking, many health experts place the safe limit on one to two drinks per week.

5. Examine your lifestyle- While keeping active and doing things you like are uplifting, trying to cram too many activities in your day can drive you to serious exhaustion. If you are continuously racing from one meeting, class, or activity to another, your body reacts by pumping out stress hormones just to keep you going. After awhile this frantic pace will cause you to crash and increase your vulnerability to illness. It is important to take a few minutes a day to determine what absolutely has to be done and what can wait. Finally, take some time out for yourself, even if its just 15 minutes for quiet reflection or to do an activity that you really enjoy.