Boost Your Energy Level in 11 Steps

Learn how to recharge your batteries so you can keep on going like the Energizer bunny.

Tired of Having No Energy?

Everyone feels tired now and then, but are your energy stores totally depleted? Think of it this way: If you blow a fuse in your house, you can’t expect to get power back by lighting a few candles and searching for food with a flashlight. You’ve got to find the bad fuse, replace it, and reset the system. Same goes for your energy. Before you reach for the big Cs to snap out of your sluggishness (you know . . . cookies, candy, carbs, and caffeine concoctions), we’ve got an 11-step plan to pep you up.

Consider Your Sleep Habits

It’s pretty basic, but you need to get your ZZZs. Sleep loss is a major energy drain. Our bodies and brains need 6 to 9 hours of sleep to restore good brain-cell functioning (i.e., the ability to perform physically as well as mentally, since both coordination and thinking require those brain cells to work well). Getting on a regular bedtime schedule will help set your internal clock so your body knows when to sleep and when to wake. Find out what’s causing any sleep issues you may have.

Train Your Brain

Tell your body you want to watch Glee reruns all night and — thanks to mechanisms called feedback loops — you downshift energy production. This explains why you can feel too tired to move even though you’ve been sitting around all day. Tell your body to move and it responds by giving you the energy to get moving. Your body teaches your brain. That’s how healthy behaviors become automatic habits. This may be tough the first few times you try, but it gets easier.

Stay Hydrated

Getting to the point where you’re just starting to feel thirsty (a mere 2.6% drop in hydration levels) is one of the quickest ways to take the spring out of your step. In fact, being even just a little dehydrated can lead to unpleasant feelings, such as fatigue, crankiness, and foggy thinking. When you feel yourself dragging, grab a tall glass of water. Another plus of H20: people who drink water throughout the day consume a whopping 9 percent fewer daily calories.

Cut Back on Sugar

A sugar-filled diet gives you about a birthday candle’s worth of energy, while a healthy diet is more like an eternal flame. Work on limiting simple sugars (they end in –ose, such as glucose, sucrose, maltose, and dextrose — ribose is OK), syrups, and any grain that’s not 100% whole. Ribose is the exception because it’s a special sugar made in your body. It doesn’t come from food, but does come in supplement form and can help build the energy factories of your body. It’s not for everyone, so talk to your doctor first.

Trade TV Time for Exercise

No time to exercise, but plenty of time to watch TV? Exercise can do a world of good to boost your energy, so even on days when you don’t feel up to it, try to do some kind of physical activity, such as walking, strength training or cardio to kick your feel-good endorphins into high gear. Still uninspired? Try the 10-minute rule. Make a deal with yourself to get moving for at least 10 minutes. Chances are, once you start, you’ll feel so much better that you’ll keep going.

Spend Time in the Sun

Short days can causes seasonal affective disorder (SAD) — neurochemical changes in your brain due to lack of sunlight. From late fall until spring, people with SAD become depressed, sleep too much, withdraw from friends, and battle low energy and relentless carb cravings. To prevent SAD and get energized, try to spend some time in the sunshine. If there isn’t any, ask your doctor about light therapy, which involves sitting in front of a special box that shines ultrabright lights.

Sip Tea

Black, green, and white teas all contain the energizing amino acid L-theanine, which isn’t found in coffee. Green tea contains free-radical-fighting compounds that help you stay younger and avoid the aging and decrease in energy that accompany chronic disease. Although green tea has one-third the caffeine of black tea, it’s been shown to yield the same level of energy and attentiveness.

Get a Daily Dose of Magnesium

For a little extra get-through-the-day energy, top your veggies with toasted sesame seeds. They’re loaded with magnesium — a mineral that cells need in order to convert food to energy. Other magnesium-rich foods include: whole grains, dark leafy greens, pumpkin seeds, and cashews. Magnesium not only boosts your energy, it also helps strengthen your bones and keep your heart, nerves, muscles, and immune system functioning well.

Take a Power Nap

Close your office door or slip out to your car for a quick snooze. Power naps, or “cat naps,” can boost your mood, memory, and productivity. They also increase your alertness and energy while lowering your blood pressure. To get the most out of your siesta, keep it short (10 to 30 minutes), aim for midafternoon, and get comfy (kick of your shoes, loosen tight clothing and darken the room). Can’t take a nap? Opt for an afternoon walk or office-gym workout.

Eat More Mini-Meals

To stay energized all day, you have to eat often. That means shifting away from three big meals toward five to six balanced mini meals. To maintain steady energy levels, pair complex carbs that are high in fiber (e.g., beans, peas, and whole grains) with unsaturated fats (e.g., avocado, walnuts, or mixed greens with olive oil). Add protein, such as lean meat, nuts, fish, and edamame, as an accent rather than as a main dish.

Still Tired? Talk to Your Doctor

If you’ve tried everything under the sun to boost your energy but still feel tired, it’s probably time to make an appointment with your doctor. Share how you’ve been feeling, when your fatigue began, and what factors may be causing it. Don’t be afraid to ask questions and to find out what treatment options may be available to you.

A “Bad” Habit That Helps You Live Longer?

Some of us just can’t live without our morning coffee fix. And some of us may be feeling a little guilty about that.

Not to worry. Your morning cup of joe could actually be helping you live longer. A recent study has linked coffee drinking to a reduced risk of death, regardless of the cause.

Healthy or Not, Here I Come!
Over the years, research has produced mixed results on the health benefits of coffee. But a recent study was a win for the earthy brew. Heavy java drinkers (2 or more cups per day) experienced a modest decrease in all-cause mortality, including death from heart disease. We can probably credit the antioxidant-rich beans used to brew the stuff. In fact, Americans drink so much coffee that it’s one of our top sources of antioxidants. 

Reality Check
So what are the caveats for coffee drinking? There are only a few. If you are sensitive to caffeine, you don’t need to be told not to be a java junkie. And unfiltered coffee can raise blood fats, so use paper filters and ditch the French press. Although it remains to be seen if coffee has a long-term impact on blood pressure, we know it can cause a temporary spike, so go easy if you have high blood pressure. And — as always — do everything in moderation. A pot-a-day habit probably doesn’t do anyone any favors.

Self-Help Strategies to help you along in Cope With Major Depression

Build on other depression treatments with small steps to feel better every day.

In addition to the scientifically supported treatments for major depression — antidepressants, psychotherapy, or a combination of the two — there are other steps you can take to help lift your mood and support your recovery. Although clinical depression can rob you of energy, motivation, and the desire to do things that you once enjoyed, remember that inactivity can make depression worse. Staying active will distract you from negative thoughts, and it’s one of the best things you can do to cope with major depressive disorder (MDD).

The National Institute of Mental Health (NIMH) recommends these self-help strategies to ease the burden on yourself while you’re depressed:

  • Don’t wait to seek treatment for major depression. The earlier you start treatment, the better (and faster) your recovery will be.
  • Set realistic goals. Treating major depression isn’t a quick fix, and improvement can be subtle. For example, you may start sleeping better or eating better before your mood brightens.
  • Stay active. Whether it’s exercise, cooking, going to the movies, or dinner with friends, return to activities you once enjoyed. As your treatment starts to take effect, you’ll find yourself enjoying your favorite activities again.
  • Be around other people. Isolating yourself from others worsens major depression, but spending time with family and friends helps boost your mood so you can stick with your treatment program.
  • Don’t let everyday activities overwhelm you. Divide major tasks into smaller chunks, set priorities, and do what you can.
  • Don’t accept roles with a great deal of responsibility, which can be overwhelming when you’re depressed.
  • Recognize negative thinking as a symptom of clinical depression. Try to reframe negative thoughts in a positive light.
  • Don’t engage in self-blame while experiencing depressed mood.
  • Postpone major life decisions until you get relief from depressive symptoms. Don’t change jobs, relocate, enter into or end a primary relationship, or make major financial choices when you’re in the grip of major depression.
  • Each day, make it a point to identify one positive reason to make it through the day.

15 Simple Ways to De-stress

Hypnotize Yourself

Brow furrowed? Pulse galloping? Barely able to breathe? It’s time to relax. We’ve gathered easy strategies to keep tension from taking over.

Forget swaying pocket watches and deep trances. “Hypnosis is a state of highly focused attention,” says David Spiegel, the director of Stanford School of Medicine’s Center on Stress and Health. If done properly, hypnosis can clear your mind, lower your heart rate, and decrease muscle tension. Close your eyes and picture a movie screen with something stressful, like rush-hour traffic, on the left side. Now, visualize a solution playing out on the right, like discovering a new route with no traffic. Eventually, you’ll feel a moment of intense absorption, he explains, like when you’re so caught up in a good movie that you forget where you are. Try doing this for five minutes, three or four times a day.

(Really) Forgive Someone

Although it may be tempting to rehash the details of how your sister’s boyfriend snubbed you, letting go of negative feelings really does lower stress. “When our minds keep rehearsing troubling interactions, the body’s calming system becomes impaired,” says Charlotte vanOyen Witvliet, a psychologist at Hope College in Holland, Mich. A cursory hug won’t do, though. You have to sincerely replace your anger toward the wrongdoer with an attempt to understand the reasons behind his actions. “Forgiveness helps you see more of the truth, not less. When we are upset, our vision is limited in scope,” says Witvliet.

Open the Window

Just looking out your window can have a relaxing effect. In a study led by Peter Kahn, an associate professor of psychology at the University of Washington in Seattle, participants in an office were shown one of three views: a natural setting, a digital display of the same scene, and no view. When stress levels were artificially increased, those looking at the real natural scene returned to their normal heart rate more quickly. Those who looked at the digital display did no better than those looking at a blank wall, suggesting the brain is not easily fooled. “We do best mentally and physically when we’re connected to nature,” says Kahn.

Send Yourself Flowers

“Without question, stress is mitigated by nature,” says Mehmet C. Oz, coauthor of “You: Stress Less” (Simon & Schuster). Scientists at Harvard University delivered flowers to one group of women and gave candles to a second group. Within a week, the first group felt less anxious and depressed, perhaps because humans are comforted by vegetation—a means of survival in caveman days. Oz suggests keeping a plant on your desk and cut flowers at the dinner table.

Pucker Up

A kiss (or two) a day can keep the stress away. You’ll feel less isolated, which is a common source of anxiety. According to Laura Berman, a professor of obstetrics-gynecology and psychiatry at Northwestern University, women in particular respond to locking lips by releasing endorphins. She recommends at least one ten-second kiss a day — deep and emotional, but not necessarily sexually arousing. “Just enjoy the physical connection,” she says.

Take a Time-Out

You don’t need to slip into bed to get the benefits of a good rest. Kate Hanley, author of “The Anywhere, Anytime Chill Guide: 77 Simple Strategies for Serenity” (Skirt!), suggests a simple exercise you can do at your desk that is just as refreshing as a nap:

  • Keeping both feet on the floor, stack your forearms on the edge of the table.
  • Scoot back in your chair so your spine is extended.
  • Rest your forehead on your arms for a minute or two.

This opens the neck and shoulders, where physical tension commonly builds up, and creates space in your rib cage for deep breathing. Visualize your next task going well, or simply focus on your heartbeat. Either way, this exercise gives you a break.

Take it Easy

Working out is a great way to take a bite out of tension—but think twice before you sign up for a boot camp. “When you are mentally tired, intense exercise adds to the stress you are feeling,” says Samuele M. Marcora, a physiologist at the University of Kent in England. After a draining day, he suggests a moderate-intensity workout, like walking or light running. “It won’t improve your fitness level, but it is good for the mood.”

Say ‘Om’

Yoga is a proven stress buster, but not all poses give the same relief. Inverted stances, such as back bends and headstands, may have a greater effect on your mood and anxiety, say researchers. The part of the nervous system that relaxes the body and mind may be stimulated when the spine is bent, explains Chris Streeter, a professor of psychiatry at Boston University School of Medicine.

Go Into the Light

“Stress can be triggered when our bodies don’t know what time it is,” says Julie Holland, an assistant clinical professor of psychiatry at New York University School of Medicine. “Exposing your retina to sunlight resets your circadian rhythm so your brain is on a schedule.” Take a walk outside without sunglasses for 20 minutes a day, three times a week. Phototherapy lamps and vitamin-D supplements also help.

Watch a Tearjerker

If you’re still crying your contacts out on your 100th viewing of “Blue Valentine,” try watching it a 101st time with a new outlook: A recent study suggests that thinking positively while watching a sad movie may help you cope with setbacks in the real world. Women who had experienced stress were shown sad scenes from movies such “I Am Sam” and “Fatal Attraction” and asked to come up with happy endings and good advice for the characters. Test subjects who were best at this showed fewer signs of depression than women who watched the movies passively, says Allison S. Troy, a researcher at the University of Denver. Solving other people’s problems is always easier, she says. Practicing as you make your way through your Netflix queue may sharpen your skills.

Treat Your Allergies

Itchy eyes and a runny nose aren’t the only plagues of allergy season: Stress may rise with the pollen count. Alvaro Guzman, a psychiatrist at the National Center for the Treatment of Phobias, Anxiety and Depression in Washington, D.C., says research shows that patients with seasonal allergies often report stress, mood dips, and depression when symptoms flare. “When we have an allergic reaction, chemicals are produced in our blood that can aggravate mood changes,” he says. If you notice your stress levels peaking when the weather is changing, Guzman suggests getting tested for allergies.

Drop an F-Bomb

Saying what you really think about the boss over a couple of martinis has its advantages. After observing groups in various workplaces, Yehuda Baruch, a professor of management at Rouen Business School in France, found that people swear as a coping mechanism to release stress. When upset with a difficult customer, one test subject pretended to carry on a conversation as if the client were still on the phone, but with profanity to describe exactly how she felt. In the real world, Baruch warns to use common sense. “Stay professional and never swear in front of someone who would be offended.”

Get Busy

You’re sitting on the couch watching The Real Housewives of Beverly Hills reruns — just like last weekend. And instead of becoming absorbed, part of your brain stays focused on the looming deadlines that have been nagging at you at work. Susan Nolen-Hoeksema, a professor of psychology at Yale University and the author of “Women Who Think Too Much” (Henry Holt), says, “Overthinking without being able to resolve anything draws us deeper into a feeling of being overwhelmed.” A pastime that requires you to pay attention or engage with other people—like tackling a new recipe, taking a foreign-language class, or playing tennis—lets you escape from your own spinning head and break the cycle.

Surround Yourself With Beauty

Admiring a photo of a model or a movie star just as you would a work of art could relieve tension. Half a group of people who viewed photos of females wearing makeup said they were less stressed afterward, according to a study at the University of Louisville in Kentucky. The other half did not report the same benefit, but they didn’t feel any worse, says Patrick Pössel, a professor of psychology who conducted the study.

Be a Pescatarian

Battling stress can be as simple as ordering fish at a restaurant. On “The Truth About Food,” a program on the Discovery Health Channel, researchers measured hormone levels in London cabdrivers, who have highly stressful jobs. When put on a diet of four portions a week of oily fish like mackerel, a source of omega-3 fatty acids, the drivers produced less of the stress hormone cortisol and more of DHEA, a hormone the body cranks out to combat stress. “When the body sees omega-3 fatty acids, it feels calm,” says Oz. Walnuts, flaxseeds, and tofu are other excellent sources.

4 Benefits to Being Imperfect

4 Benefits to Being Imperfect

I vividly remember being in the first grade, and at the end of the year, I won my first award for accumulating the highest GPA in the class. That was when I took my first hit of perfectionism, and it felt good, almost euphoric. For the next seven years of grammar school, I chased that high and made that little, square, marble trophy my goal. Somewhere along the line, my self-worth became entangled in that useless trinket.
 
It started with my grades, craving the A  because the A wasn’t good enough. Then, it spread to my looks, my athletic abilities, my personality, etc., and I started living in polarities (good vs. bad, fat vs. thin, nice vs. mean, and ugly vs. beautiful). When my environment began mirroring them back to me, I assumed they must be true, and my identity became wrapped up in how “good” I could be at everything. “You’re so smart, sweet, and pretty,” I would hear over and over again, and all I could think was that I wasn’t smart, sweet, or pretty ENOUGH.
 
The quest for perfection is an endless journey many of us have been on since childhood. We somehow think our mistakes or shortcomings are failures or make us less than rather than viewing them as lessons to be learned unique to us an individuals. I was a self-proclaimed perfectionist, and it originated from a message I received purely from society (in no way did my family make me feel this way) that I interpreted as meaning I was only valuable if I was perfect – pretty, intelligent, sociable, and successful. If I received any grade but an A in school, I considered it an F and beat myself up over my perceived “failure.” Then, I started to develop anxiety around EVERYTHING because the idea of not being up to par shook me to my core. I knew nothing but achievement, but what if one day it stopped? Then, who would I be? I feared failure, but most of all, I feared that I would never be “enough.”
 
Perfection is really just a way of asserting control over areas of life where we feel we have the power to do so. Often, we equate love with perfection causing us to chase impossibly high standards to feel valued and accepted. It is a diversion to fill an empty void that really originates in the spirit with outside experiences. Perfection becomes tied to self-worth, and a shameful belief of inner inadequacy fuels the perfectionist tendencies. Perfection was my drug, and I self-medicated with it so that I did not have to feel. Now, I find my worth in the fact that I simply am and that worth is not contingent upon my achievements. It is strong and never fluctuates because I am and always will be a divine creation.
 
Below are four benefits to being imperfect.
 
1. Less Stress – Ditching the “shoulds” and all-or-nothing thinking will allow you to find more peace and enjoy your daily accomplishments and successes while you learn from your mistakes and less than perfect outcomes.
 
2. Improved Relationships – When you can accept your limitations and imperfections, you give others the permission to be imperfect, as well. As your expectations and impossible standards for yourself lessen, so do those you held for the people in your life. Our outer world is a reflection of our inner world, so when we begin to value ourselves regardless of what we do or achieve in any area, we then begin to value others for who they are and not what they do.
 
3. Increased Energy – When all of your energy is no longer concentrated on worrying about what you SHOULD be doing and how you SHOULD be doing it, you free yourself up to focus on what really matters.
 
4. Healthier Self-Image – Accepting and appreciating our imperfections creates room for self-nurturing, compassion, and love. You can begin to appreciate the qualities, characteristics, and experiences that are unique to you without the need to be perfect.
 

Filter Out Distractions and Interruptions to Improve Memory

Filter Out Distractions and Interruptions to Improve Memory

By Mehmet C. Oz, MD, and Michael F. Roizen, MD

Feeling scatterbrained? If you’re having difficulty focusing on a good book, the nightly news, or even your spouse because the kids, pets, phone, TV, flashing e-mail, and more are driving you to distraction, don’t blame the interruptions. It turns out that a prime reason for midlife concentration lapses and late-life memory problems is an increasing inability to filter out the clutter — both human and digital distractions.

A growing stack of studies shows that although 30-something brains can focus on a topic with laser-beam precision while ignoring multiple distractions, older brains have frayed mental filters that let other information in, no matter how hard they’re trying to concentrate. It’s like looking at the world (or at least that pile of paperwork) through a wide-angle lens that also sees the unwashed dinner dishes, the beautiful sunset, the accountant’s memo, or the article you’ve been meaning to read.

Try This 4-Step Meditation Plan for Sharper Focus

American and Canadian researchers stumbled onto this concentration issue while using MRIs to scan people’s brains as they performed memory-related problem-solving tasks. Older people in the study couldn’t concentrate inside the banging, clanging MRI machines, even when wearing earplugs. Their brain scans revealed the extra mental effort used as they tried to filter out the distracting noise, tipping off researchers to the mental challenges of concentrating.

Here’s how to both minimize age-related distraction problems when you need to focus and how to put them to use when you need to think and see the big picture:

  • Turn off distractions. You can recapture much of your sharp focus by removing distractions when you have to do mental work. Don’t pay bills while watching TV. Turn off the radio when you’re starting an important conversation with your spouse or when you’re loading new software onto your computer.
  • Clear your desk, organize your house. Visual clutter can slow down your mental capacity so that decision-making takes more time and effort. Give your brain cells less to ponder by sweeping unnecessary stuff from your workspace, cooking area, computer desktop, closets, and even your car.

Banish Interruptions: 7 Steps to a More Organized Life

  • Turn distractibility into a mental asset. Harness your well-seasoned brain’s ability to retain lots of information by giving “multisensory learning” a whirl. That’s when you use several senses at once to enhance learning and memory. Instead of reading a long magazine article about the growing list of presidential candidates, watch an in-depth TV show about them. Getting the audio and the visual is an asset in this case.
  • Enjoy seeing the forest, not just the trees. Having a more flexible mental filter in place means you take in more pleasure, too. Whether you’re walking in the woods, biking on the boardwalk, or people-watching, chances are you’re noticing more than you did in your 20s and 30s. Savor it!

Quick Steps to Effortless Creativity

This post, by Belle on March 27, 2012, “Quick Steps to Effortless Creativity” really helped me with my creativity maybe you will find it helpful as well.

We are, by our very nature, creative. Creativity flows through us constantly. Yet when we strain and struggle to be creative, we’re only creating strain and struggle.

So sit back, relax, breathe.

The key to effortless creativity is simple: stop resisting it.

Creativity is as easy as breathing. Surrender to this and you allow your creative nature to shine through. And when you’re straining or stuck again, remember these steps:

3 Quick Steps to Effortless Creativity:

1. Know that you are inherently creative.

“Living Enlightenment is being intense in every moment and responding intuitively to achieve your limitless potential for creativity and joy.” -Paramahamsa Nithyananda

If we begin to believe we’re not creative, then that’s what we’re expecting and creating in our lives. Return to the truth of your inherent creativity. Feel the creative power surging through your veins at every moment. The fact is? There is no atom in your being that is not creative!

2. Don’t judge your creativity. This is the cause of so many of our “blocks.” We think we have to create in a certain way, to a certain standard, with certain tools on certain days! We’re very picky. Instead, accept whatever comes through you without judgement, only love. When you love what comes through for you, when you accept it and welcome it, you remove the blocks and enter the powerful flow of creativity.

You might find yourself getting creative about dinner- and if you let it flow, it’ll flow right through dinner and on to your canvas later. Or, you might find yourself inspired to create a treasure hunt- which will make your writing glitter with unexpected gems.

Don’t limit the ways in which your creativity longs to express itself, and you’ll find it overflowing in all areas of your life.

3. Get playful. If you’re laughing and having fun, your judging, ego nature takes a back seat. Ask yourself, “What’s the most fun and unexpected way I can approach this?” Then take yourself for a wild ride!

The trick here is to do something odd, different, or just plain immature for the sake of having fun! I promise if your first priority is to have fun, your creativity will be a wild horse you can barely keep up with. Turn dinner into a food fight, skip backwards on your way to a stuffy business appointment, make a necklace out of bubblegum “beads”- you get the picture!

“Creativity is intelligence having fun.”  ― Albert Einstein