How to Have Energy ALL-DAY Long

Hump Day Health Tip

How to beat fatigue and feel energized morning, noon, and night

You're so predictable. Every day, you run out of steam, lose juice, or otherwise hit the wall at nearly the exact same times.

How do we know? Because it happens to everyone. Okay, maybe not to Kelly Ripa, but to everyone else. In fact, it's like clockwork, which actually makes sense, because your body clock is part of the problem -- when your internal chronometer is out of whack, you feel wiped out. There are other reasons, too. Below is a detail of all of them and a quick fix -- or at least a work-around -- for each power suck. Consider your energy crisis solved!

A.M. -- THE MORNING FOG
You would think that if there were one time you'd feel naturally alert and energized, it would be after 8 hours of resting and recharging. Instead, your mind is mush. Why?

Problem: Blame a phenomenon called "sleep inertia." "Sleep inertia can last for up to 2 hours, although it's most severe within the first 10 minutes of waking," says Kenneth Wright, Ph.D. Wright discovered sleep inertia is akin to being intoxicated. Adding to your addled state is the fact that you also have a nearly empty fuel tank. Your brain needs a continuous supply of glucose to function optimally.

Solution: Fill it up. Make your morning meal a bowl of instant oatmeal prepared with skim milk. Tufts University researchers recently found that people who ate one packet of instant

1 P.M. -- THE LUNCHTIME LETDOWN
If your typical lunch consists of carbs à la starch, then you've experienced this early-afternoon brain drain.

Problem: That's because a high-carbohydrate meal is the surest way to cause your insulin levels to spike, your concentration to crash and for you to become mentally fatigued.

Solution: Order a combo meal. If you can't (or won't) limit your lunchtime carbohydrate consumption, work in extra fiber to slow your digestion and the release of insulin, says Susan Kleiner, Ph.D., R.D. In those instances when you give in to a binge, snack on grapes or an apple afterward; either fruit will help stabilize your blood sugar.

Don’t do this: Just don't let a latte replace a real meal. "It will mask your low blood sugar by temporarily stimulating your brain," says Dan Benardot, Ph.D., R.D., an associate professor of nutrition at Georgia State University. "But you won't have done anything to satisfy the need for energy."

3 P.M. -- THE AFTERNOON SLUMP
Deep down inside, you're a conflicted person. In one corner, there's your body clock, a.k.a. your circadian clock, which fights to keep you awake until bedtime.

Problem: In the other corner, there's your homeostatic system, which competes to make you sleepy. And every day, between approximately 2 p.m. and 4 p.m., the homeostatic system tries to score a knockout.

Solution: Expose yourself. As in, give yourself a shot of sunlight. The sun's rays will provide a boost to your circadian clock that should solve your afternoon slump. British researchers recently found that when people exercised during their workday -- regardless of the duration or intensity of the movement -- they were less likely to feel fatigued, and that translated into a 15 percent improvement in job performance.

6 P.M. -- THE PREWORKOUT CONK-OUT
It's the catch-22 of exercising in the early evening: You know that working out will leave you energized, but you don't have the energy to work out.

Problem: In most cases, the problem is simply that you've forgotten a critical piece of exercise equipment: food. "If you're going into a workout when you haven't eaten since lunch, your blood sugar will be low again," says Kleiner.

Solution: Snack before you sweat. Schedule a small snack roughly an hour and a half before your postwork workout. The ideal mini meal totals 250 calories and consists of 25 to 35 grams (g) carbohydrates, 10 to 15 g protein, and up to 5 g fat, says Kleiner. Two handfuls of pretzels and two slices of cheese fits the nutritional bill, as does a Myoplex Lite bar.

Also, drink it up! Water or Gatorade that is. Then, before you hit the locker room, grab the original energy drink: Gatorade. "Often, that sluggish feeling has more to do with not having had enough fluid than with anything else," says Dr. Dunne.

8 P.M. -- THE PRIME-TIME TORPOR
There's no complicated biochemical reason for being tired now -- you worked all day!

Problem: But it's early, and even if you don't have plans, falling asleep now will only screw up your body clock and leave you feeling more fatigued in the a.m. "Going to bed a couple of hours earlier than you normally do will throw off your rhythms, while consistency can really help you feel alert during the day," says Philip Gehrman, Ph.D.

Solution: Rock yourself awake. First, do not stretch out on the couch or recline in your easy chair. "Underlying sleepiness becomes more apparent when we put ourselves in sleep-conducive positions, such as lying down," says Wright. And instead of turning on the TV, power up your iPod. "To increase the perception of energy, listen to a piece of music that is upbeat and familiar, and use that song to get you going.”

SHUT IT OFF
How to flip the switch when all you need to do is sleep

It would be funny if it weren't so frustrating: You spend the entire day fighting fatigue, only to slip into bed, shut your eyes, and suddenly realize that you now have too much energy.

Fortunately, there's an explanation, and it's pure Pavlov. Do you do anything in bed besides sleep? Maybe read, watch TV, or play Sudoku? "These activities train the brain to associate the bed with excitement," says Kenneth Wright, Ph.D. "Some people become so sensitive to this that when they go to bed, all of a sudden their brain's aroused, because normally they're watching a basketball game or reading a favorite book."

Which means the fix is what sleep researchers have recommended all along: no books, no Leno, and definitely no laptop when you're under the covers. Sex is fine -- it is, after all, nature's perfect sleep aid.

Research source: Lauren Russell of Men’s Health

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Comments

[Marc White]

Nutrition can play an important role in affecting our energy levels throughout the day.