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June 24, 2010
In Today's Issue
- Overweight? Shocking Proof that it may not be your fault
- Running On Empty? 10 Top Tips To Get Your Energy Back...
- Professional Trainer (CPT) Reveals Truth About Quick Fat Loss...
Overweight? Shocking Proof that it may not be your fault
99% of the "professional" weight loss techniques are wrong - ending up with you actually putting on weight rather than losing it. Find out why counting calories is bad for you and can sabotage your dieting efforts. Discover a new way to effortlessly shed unwanted pounds and drop 9 lbs. every 11 days. This diet is called the "Idiot Proof Diet" because it's all worked out for you and there's no need for calorie counting or label reading. Click through to find out how you can be slimmer with this innovative new weight loss system... Click through now to discover how to drop 9lbs every 11 days...*Disclosure: compensated affiliate*
Running On Empty? 10 Top Tips To Get Your Energy Back...
Dear Reader,
Do you remember the energy, the drive of your younger days? Fatigue is a common complaint of almost everyone once they arrive at middle age. Rather than adapting to the feeling of being run down and out of gas... do something to get yourself going again!
1. Check for a health problem - fatigue is a symptom that appears with many illnesses, things like diabetes, heart disease arthritis, anemia, thyroid disease and even sleep apnea. And don't forget to check the medicine cabinet... often drugs can contribute to those feelings of exhaustion. Suspect drugs for blood pressure, as well as antihistamines, diuretics or narcotic medications. If you're unusually tired after starting a new medication, talk with your doctor.
2. Exercise - even though it might be the last thing you want to do, many studies have shown that being active boosts energy levels. It sure gets your blood pumping, which improves your circulation, making it easier for blood to deliver oxygen and nutrients to the brain and muscles of the body. According to Kerry J. Steward of Johns Hopkins University School of Medicine, those who are active have a greater sense of self-confidence, but also have stronger, more efficient hearts, lungs and muscles.
If you're struggling to get motivated, use that iPod or MP3 player to create a workout playlist of songs (120 to 140 beats a minute) to help keep you going. The tunes aren't just a distraction form all the sweating and straining, research has found that matching the tempo of your workout to music can increase you capacity for exercise by 15%.
Yoga might be especially effective for giving you more energy. A British study reported improvements in clear thinking, energy and confidence after only six weeks of once a week yoga classes. University of Oregon researchers offered yoga classes to 135 subjects (men and women) who were 65 to 85 years old, and at the end of six months, the subjects reported an improved sense of well-being and a boost in their overall energy levels.
3. Drink lots of water - dehydration takes away your energy and hurts your physical performance. It makes sense that being dehydrated can cause fatigue even when you're just doing things around the house and yard. Dehydration also has been found to decrease alertness and impact concentration. You'll know if you're drinking enough water by the color of your urine - pale yellow or straw colored is okay, anything else is a sign you need to be drinking more water. Eating water based fruits and veggies is another great choice, but be sure to include a serving of a potassium rich food as well. Any non-alcoholic drink, water included, over ice is an almost instant pick me up.
4. Eat small meals, more often - some people battling fatigue might benefit from eating smaller meals regularly during the day as this helps to steady blood sugar levels. You'll also want to choose whole grains and complex carbs as they take longer to digest and help keep blood sugar levels stable. And remember, more often does NOT mean bigger portions, be sure and keep an eye on the size of the meals. Small means small.
There's also been research that suggests low doses of caffeine during the day work are better than the giant cup to start the day. Researchers found that those who work odd hours got a better boost from caffeine when they drank small amounts, and they did better on cognitive tests.
5. Get enough sleep - sounds obvious, but lack of sleep is one of the main causes of fatigue, so if you're burning the midnight oil understand you can't do this forever. Eventually you'll need to get to bed early enough to catch up on your sleep. When those participating in a 2004 Stanford University study were allowed to sleep as long as they wished, they had more vigor and were less tired. Experts are also finding that good sleep habits may also have critical health benefits.
If you're up late on a regular basis, consider an afternoon nap. Hardly an indulgence, napping restores wakefulness and helps in performance and learning. A ten minute nap is usually enough to get you going again, but don't nap longer than 30 minutes or you're likely to impact your nighttime sleep.
6. Get some omega-3 fish oils - according to a 2009 Italian study, subjects who took a fish oil capsule for 21 days demonstrated faster mental reaction times than those who didn't take the capsule. The capsule-takers also said they felt more vigorous. Another fatigue busting food is dark chocolate (with at least 60% cocoa) as it contains a stimulant that boosts energy without giving you the jitters that come with other sweets, so you feel energetic for longer.
Continues below...
*Highly Recommended*
Professional Trainer (CPT) Reveals Truth About Quick Fat Loss...
Have you ever dreamt about hiring a personal trainer? Just think of the results you'd achieve! Well, now you can have access to your own PT at no cost. Mike Geary, a Certified Nutrition Specialist and Certified Personal Trainer(CPT), has blown the lid off the 'Professional' health industry and released a no-cost "no-gimick"insiders report which reveals the explosive truth about fat loss... And he's giving his insider report away today - you can get your copy here at Lean Body Fitness Secret*Disclosure: compensated affiliate*
Running On Empty? 10 Top Tips To Get Your Energy Back... Continued...
7. Be aware of your own body clock - some of us have all kinds
of energy in the morning, others don't warm up until later on... at their best
by the end of the day. You need to be aware of your own daily energy patterns
and schedule demanding things when your energy level is up.
8. Lose extra weight - dropping a bit of weight can give you
a major energy boost. Even small reductions help with mood, feelings of vigor
and the overall quality of your life. The most pain-free weight loss comes from
cutting back on your portion sizes, eating a balanced (lots of fruits and veggies)
diet and being more active overall.
9. Get rid of clutter - all that mess lying around is a drain
on your energy, reminding your silently of things you've yet to do. Working in
small increments to clean up - say a half hour a day, or a bookshelf each afternoon
- is the way to go, you'll see the progress but won't be overwhelmed by the task.
10. Change up your daily routine - doing the same things day
after day drain your energy, instead switch things up and the reward chemical
of the brain, dopamine, is released. This gets the body ready for action. Even
just taking a new way to work, shifting up your workout routine, or eating outside
instead of the kitchen table can be enough.
If all else fails experts suggest you fake it - slap on a smile, put on a brightly
colored shirt or try a new perfume - by faking having energy, your body soon
catches on and actually gives you energy. Research has shown that a simple smile
releases endorphins and ups serotonin levels, and all this helps you come to
feel the energy and vigor you're faking.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
P.S: Your Opinion Is Your Most Valuable Asset...
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*Disclosure: compensated affiliate*
Sources:
http://edition.cnn.com/2010/HEALTH/05/29/energy.boosters/
index.html?eref=rss_health&utm_source=feedburner&utm
_medium=feed&utm_campaign=Feed%3A+rss%2Fcnn_
health+%28RSS%3A+Health%29&utm_content=Google+Reader
http://www.webmd.com/balance/features/get-energy-back?src=RSS_PUBLIC
MedlinePlus info on fatigue:
http://www.nlm.nih.gov/medlineplus/ency/article/003088.htm
Kerry J. Steward of Johns Hopkins University School of Medicine:
http://www.hopkinsmedicine.org/awomansjourney/profiles
/stewartbio.html
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