Energy

10 Common Causes of Fatigue

Feeling “tired all the time” is a modern-day plague. It’s rare that I meet someone who doesn’t describe this feeling. Seriously.

So what’s up with that? Well, I have some thoughts. And on my Yummy Mummy Club blog I’ve broken down 10 über-common reasons for that feeling of fatigue.

You can read all about them, here, and see if one (or more) is the culprit for you. (If you can stay awake long enough, that is…)

Passport to Health: Part Deux

In my first post on this topic, Passport to Slim: Weight Loss Secrets from Around the World, I talked about how (and why) other countries kick our butts all over the place in terms of staying trim & healthy. But there’s no need to despair–we can (shamelessly) steal those ideas, and use them for our own purposes, now can’t we? Below, some more international ideas…this time, not just for trimming down, but for overall health.

Norway

Norwegians have lower BMIs than North Americans and enjoy lower rates of heart disease. One reason? They eat a ton of fish. Norway is a country surrounded by ocean on three sides, so it stands to reason. They enjoy herring, sardines, trout, and arctic char. Salmon is a trademark dish for them, especially smoked salmon, which is one of my all-time favorite things to eat. So what do all these varieties have in common? They are all cold water, fatty fish. Which is the best dietary source of omega-3. Here’s why omega-3 is so awesome for us.

The Netherlands

Here’s an interesting little tidbit: in the Netherlands, there are more bicycles (18 million) than people (16.5 million). As such, cycling is not just a form of exercise, it’s a way of life. Dutch people hop on their bicycles for daily activities like shopping, running errands, and going to work. Here’s why this is a good idea for you, too. Plus there are added benefits to using your bike (preferably an upright version with a basket) for all your in-town needs–namely: looking super-cute and European. Besides, it’s good for the environment, no?

Panama

A professor at Harvard, Dr. Normal Hollenberg, has devoted a big chunk of his professional career studying a particular indigenous population in Panama, with extremely low rates of heart disease, diabetes, and cancer. And he attributes this, at least in part, to their daily consumption of unprocessed, pure cocoa. And when I say daily, I’m talking 5 cups a day at least. Cocoa? Really? Well, it’s plausible…because cocoa is jam-packed with flavonoids (powerful antioxidants) that have been demonstrated to have a multitude of health benefits. (see my post, here, on why chocolate is good for you). After reading about this, I went out and bought a tin of high-quality cocoa…and now I’m on the hunt for a good recipe for homemade hot chocolate using that cocoa. Anyone?  

Britain

The British, unfortunately, are working hard at catching up to North American obesity rates…but one thing they do right? Breakfast. A full English breakfast is a sight to behold, let me tell you. And a wonderful way to start the day. Why is breakfast a good thing? Here. Here. And here.

Switzerland

And speaking of breakfast…the Swiss have mastered the healthiest version of it: muesli. Muesli is a blend of oats, nuts and fruit, developed by a Swiss physician many years ago. It’s super-healthy, balanced, full of everything you need to kick-start your day…and just plain delish, besides. Particularly if you have it with yogurt (Greek being my preference), it’s hard to beat for health and toothsomeness. Yes. That’s a word.

Now, of course we can stay home and simply steal these ideas. But why not take things up a notch, and actually go to the aforementioned countries? Here’s why taking a vacation is good for you.

Busy? 5 Health Mistakes You’re Making Because You Think You Don’t Have Time

We’re all “busy”. But sometimes things get particularly frantic. And when that happens, what’s the first thing to suffer? Yep, your health. Are you guilty of the following health mistakes when the going gets tough? Let me flip things around for you, and show you a different way of thinking about each of these faux pas. 

1.Skipping sleep.

Too many things to do, not enough time? I’m in touch with that emotion. And many times, I’ve sacrificed sleep to get more done. But I should know better. Tasks done while sleep-deprived rarely end up being my best work. Do you fall into this pattern? Thing is, making time for sleep is an investment. A well-rested you will be more productive and efficient. Plus, skipping sleep means you’re flirting with a lot of long-term health consequences. And if you get truly sick…well, just think about how unproductive you’ll be then.

2. Not drinking enough water.

It seems like an easy thing to do–drink water–but many people neglect this one when they’re dashing to and fro between appointments. Trouble is, mild dehydration is a very common energy sapper–and one you wouldn’t necessarily recognize. When you’re busy, you need all the energy you can get. That mid-afternoon slump could be perked up quite nicely, thank you very much, with a tall, cool glass of water. How much water do you really need to drink? Read this. 

3. Blowing off exercise.

“I’m so busy, there’s no WAY I have time for a workout”. Sound familiar? We’re all guilty of this one, I’m sure. Exercise is usually the first thing to go when your schedule crunches down. But…I think you know what I’m going to say here. Saving time by skipping workouts is a false economy. If you don’t make some time for exercise your energy lags, grumpiness grows, stress level goes up, productivity goes down. But I get it–how can you possibly carve out a full hour for a proper workout? Good news, people: you don’t have to! You can get your exercise in bite-size chunks of 10 minutes at a time, that you accumulate through the day. Read more about this approach here.

4. Depending on a glass of wine to relax.

Okay, I’m all for wine. But depending on it is a bad idea. I consider wine to be a healthy indulgence, it’s a very pleasurable ritual, and it’s a key part of the Mediterranean diet. There is plenty of research to show it’s a boon for heart health. But, clearly, you can overdo it. Liver disease springs to mind. Alcoholism is a pretty ugly thing. Plus, alcohol can mess with your sleep (see above). Bottom line? Enjoy your wine, but don’t medicate with it. There are many other ways to relax at the end of a busy, stressful day: yoga, a hot bath, a good book, a walk…

5. Eating too many meals that come from restaurants/takeout containers/frozen trays in the microwave.

Don’t get me wrong–I love restaurants; I’m a fan of take-out. Perhaps has something to do with the fact that washing dishes is the 6th layer of hell for me. But–there are good reasons to keep this sort of thing as an occasional treat only. If your weekly diet is heavy on the convenience food or takeout, you’ve relinquished control over what you’re eating. Restaurant and otherwise prepared food tends to be much higher in the unhealthies: fat, sodium, sugar. The portions are probably way bigger than you really need. And chances are, the choices will be a heavy in the meat-cheese-carb department and light in the fresh fruit & veggie department. It takes a little planning but simple, fresh food can be super-easy to prepare. It makes you feel better & look better. And if I can’t convince you on the health front, think of it this way: if you’re spending all your money in restaurants, how are you going to afford all the new pants you’re going to need to accommodate that muffin top you’ve grown, courtesy of all those meals out?

Ya know?

Need an Energy Boost? 5 More Tips.

If I had a nickel for every person who said “I’m just so tired…”

Wait a sec.

I do have a nickel for everyone who says that. And that’s because it’s one of the top reasons people visit their doctor.

Fatigue is ubiquitous, you guys. If I could bottle energy, I could retire right now and go live in some sun-soaked villa in Tuscany. Sipping wine, strolling through olive groves, reading novels, shopping for Italian shoes…

Um, what were we talking about?

Right–back to the issue at hand. We could all use a little more energy, couldn’t we? I’ve written about this before. In two previous posts (here and here), I recommend various ways to step it up a little.

But there are more.

Here you go:

1.Light it up.

Our circadian rhythms (otherwise known as our sleep-wake cycles) are hugely dependent on light cues. Give your brain a big hint that it’s bright-eyed/bushy-tailed time by sitting beside a sunny window, going for a walk outside, or even just turning on more lights inside.

2.Stretch it out.

In a pinch, a few stretches at your desk can give you a boost. But studies are increasingly showing the benefits of regular yoga practice–and one of those benefits is improving depression, stress, and anxiety–big-time energy zappers.

3.Take a cold shower.

A downward temperature change has been shown to give an energy jolt, in general. But in particular, a 3-minute cold shower has been shown to improve symptoms of chronic fatigue.

4.Try a little music medicine.

There’s a growing body of research to show the physical & mental benefits of music. Relaxing music has been shown to alleviate stress, but you can tailor it to your mood–more upbeat music can improve alertness.  

5.Chew gum.

This is one of my favorite research findings lately. Quite a number of studies have shown that chewing gum can improve mood, cognitive function, and alertness. Plus, calorie-free, and easy, right?

Morning Rituals for Health

How many of us start the day running before our feet hit the floor? Are your mornings a frazzled mess? Instead of lurching into your waking hours and figuring things out as you go, maybe you need to consider a more…intentional approach.

Starting the day on the right foot has psychic repercussions that carry through the day. And by psychic I don’t mean palm-reading. I’m talking about what it does to your brain/soul/emotional center to begin your day the “right” way.

Now–to clarify–”right” will mean a different thing to everyone. The perfect a.m. routine, for you, honors your priorities for health and happiness. You want to initiate rituals that send a cue to your inner self that you are taking care of yourself. Nourishing yourself. You’ve rested, and now you’re beginning the day by turning on the lights in your brain, firing up the furnace, priming the pump. Even if it’s been a crappy night (the early years with a newborn spring to mind) you can still start each day fresh.

Your routine does not need to be lengthy. Few of us can devote a big chunk of time to drawn-out morning rituals (as much as we might like to!). But even a few minutes can make a big difference.

To get you thinking, some examples of things you might include in your morning routine:

• drink water (it’s important to rehydrate after a night’s sleep)
• move (stretch, or do a quick 5 minute yoga flow)
• eat a delish breakfast
• read (the newspaper, or a great book)
• sip tea or coffee.
• write
• meditate
• re-connect with the world on an aesthetic or sensory basis…look at something beautiful, dabble in aromatherapy, or listen to music
• get some sunlight (send a signal to your brain that daytime has arrived & trigger a strong circadian rhythm)

You couldn’t include all these things, and they’re not all going to be your thing anyway. Which is okay. Choose your favorite 2-3 activities, then start crafting your own perfect morning ritual. Of course, you’re probably not always going to make them happen. Also okay.

So I’m wondering…what would you include in your perfect morning?

Holiday Stress Survival Kit

It’s ironic, isn’t it? A season that’s meant to be a happy, wonderful time of celebration so often ends up being stress central.

A lot of holiday stress has to do with over-commitment. Most of us have pretty full plates to begin with. Throw a bunch of extra stuff in there…where is that extra time supposed to come from?

There’s little doubt that stress affects our health. It weakens our immune systems, triggers inflammation, messes with our sleep, causes all manner of physical symptoms…and just downright sucks.

But do the holidays have to be synonymous with stress? Not if you take steps to cope.

Here are my suggestions.

Take “Me Time”. Schedule some quiet time for yourself. If necessary, sneak away to do it. It doesn’t have to be an entire day of indulgence…sometimes just a 15-minute breather will do it. Don’t feel guilty about this! You are no good to anyone else if you are totally burned out.

Let go of the need to be perfect. Our expectations are ridiculous this time of year. You do not need to channel Martha. You do not need to throw the perfect party, complete with handmade decorations and home-canned preserves for every guest…a person can only do so much. Make sure you know your true priorities, then focus on those. Quality time with loved-ones is probably a healthier goal than hand-crocheted doilies. But maybe that’s my bias coming out. 

Have a strategy for healthy eating. Temptation is all over the place this season. Making good choices will help your energy level, your digestion, your sleep…and will also help you avoid the particular stress that occurs when struggling to zip up your pants. Of course…I also think you need to enjoy yourself. Lesley Beck, a prominent dietitian, has a terrific take on that. One of my strategies: be a total food snob. When there’s so much truly good food around, don’t waste calories on something that’s just ho-hum.

Exercise. Most people recognize that exercise is a big help with stress. But finding the time for said exercise? A cause of stress. Hm. Conundrum. My advice: nevermind if you can’t find the time for big workouts right now. Just squeeze little bits in here and there.

Just say no. Overcommitment will lead straight to overwhelm. Tune in to what you really need to do, and cut the fat on everything else. One way to do that? Check out Gretchen Rubin’s suggestion to think of yourself in the third person.

Re-frame the holidays. A quantum shift in perspective might be just what you need. Once upon a time, winter was a time of darkness, a time of seeking warmth and comfort and gathering indoors…not a time of nonstop cheer. It might help to respect the season, the darkness, and lower your expectations accordingly. Read Dr. Andrew Weil’s wonderful post on this aspect of our cultural history.  

Breathe. Quick and easy (thus fitting nicely into a packed schedule), breathing exercises are a wonderful stress-reliever. Here’s my primer on that.

Listen to music. And no, not holiday tunes. I love Christmas music, make no mistake, but…sometimes you need to take a break from the nonstop jingle-belling. Read this to see why music is medicine.

Shop online. I can’t stand Christmas shopping at the mall. The parking, the checkout lineups…and don’t even get me started on the food court. I avoid it at all costs. But I’m no Grinch. I love to shop, and I admit to going a little crazy on the gift front.The internet, and UPS, offers the perfect solution.  

Protect your sleep. A person needs to rest, there’s no way you can get through all the holiday festivities without it. Insufficient sleep makes you grumpy, irritable, and…wait for it: fat. (it’s true: lack of sleep increases your chances of becoming overweight). Do whatever it takes to keep a regular sleep schedule. Your body, and brain, will thank you.

How To Beat That Afternoon Slump

Quick show of hands: who’s familiar with that 3 pm crash, the inconveniently-timed energy dip affectionately known as the “mid-afternoon slump”?

Yeah, me too.

If a siesta isn’t exactly an option for you in the middle of the day (it certainly isn’t for me), what can you do? There’s always Starbucks of course. Or chocolate. But…know what might work better?

Protein.

Yep, a recent study has shown this:

An interesting little type of brain cells, called orexin cells, secrete a stimulant that gives us energy. If the activity of these cells decreases, sleepiness results. In a study published in Neuron, researchers looked at the activity of orexin cells in mice. And they found that glucose blocks the function of orexin cells. In contrast…amino acids (the building blocks of protein) keep orexin cells active, and the mice alert.

Now, this is a preliminary study in this field, and was done on mice, not humans. However, while we’re waiting for more research to trickle in, it’s worth a try using protein to boost energy and alertness. Besides, we already know that protein is a great way to regulate blood sugar, stave off the munchies, and control your weight.

Here’s a handy list of quick and yummy protein snacks to keep you zipping through your day:

• Greek yogurt with a drizzle of honey
• hard-boiled eggs
• edamame
• grilled chicken slices
• cottage cheese & sliced strawberries
• string cheese
• mini can of tuna (lemon/pepper is my favorite)
• peanut butter and apple slices
• a snack-baggie of nuts: almonds, walnuts, or your personal fave
• veggie sticks with hummus

The Surprising Effects Of Chewing Gum

When I was a kid, my mother refused to allow me or my sisters to chew gum. This was an incredible injustice in my eyes. Chewing gum was cool! But she stayed firm: she couldn’t stand seeing little girls chomping away on gum. To her, it looked cheap, stupid, and classless. As an adult, I have to admit, she was right about that. Chewing gum is probably not your best way to appear intelligent and grown-up.

However, while it may not look great, recent research suggests that chewing gum has some rather interesting effects. In fact, it may improve mood, reduce stress, and improve alertness and cognitive function.

In several studies, chewing gum has been associated with improved attention, greater alertness and a more positive mood. Reaction times were quicker when research subjects were chewing gum, and this effect became bigger as the task became more difficult.

Not all studies have shown completely consistent results, of course, as is always the way with research. Some studies showed that chewing gum improved memory; subsequent studies failed to show this result. But after reviewing the literature, I’m pretty convinced that, overall, there’s something about chewing gum that gives us a brain and mood boost.

So, as long as you can be somewhat subtle about it (no open-mouthed chomping please, ladies!) chewing gum can give you an edge and amp up your health & mood a little. Totally calorie-free, and without effort. Now how often can you say that?

Need An Energy Boost? 7 Tips to Help You Rock the Casbah (Part 2)

Lost your zip? Too tired to even…go shopping?

As promised, here’s another disco of energy-boosting ideas. (See here for my first 3 tips)

1. Drink Up

Mild dehydration can easily creep up on you.  Trouble is, even slight dehydration can sap your vigor—your body has to work harder to pump a smaller blood volume around. 

Using thirst to dictate your fluid intake? Not a good idea. Thirst is a poor indicator; by the time you’re craving that cool drink your body is already withering.

Instead, aim to sip throughout the day.  Try drinking a glass of water first thing in the morning, just before bed, and with each meal.  Or keep a water bottle on your desk, and refill it when you take breaks.

Eight glasses a day is a reasonable guideline, but everyone’s requirements are different.  Ensure you drink enough so you’re going to the ladies’ room every two to four hours. 

2. Eat for Energy

To fuel your body, you need food.  But will any type of food do?  Nope. 

Despite the bad image carbs have received, they’re still you’re body’s first choice for energy.  It’s complex carbohydrates that you want, however—like whole grains, sweet potatoes, squash, pumpkin and carrots.  Unlike simple sugars that give you a burst of energy and then a dip, complex carbs are absorbed and digested slowly.  This keeps your blood sugar level constant. 

Fibre is also important for sustained blood sugar.  Fibre causes the body to absorb carbs more slowly.  So choose whole grains over white bread, rice, and pasta.

Protein is the other important food that will deliver a slow, steady burn of energy.  Choose lean, unprocessed sources: chicken, fish, nuts and legumes.

3. Seek Balance

Women are master multitaskers.  We have busy lives and competing priorities.  But sometimes we simply spread ourselves too thin.  If you’ve got too much going on, perhaps it’s time to make a change.  If your va-va-voom is suffering, your body is telling you something.  Listen to it. 

Start by paring your priority list. Take that long put-off vacation. Make time for yourself. Soak in a bubble bath, stretch out in yoga class, indulge in a full spa massage, listen to music, rent a comedy and laugh your heart out.

4. Get Moving

Too tired to open a soup can?  Why not go for a jog instead?

Yes it sounds illogical, but you’ll be surprised at the effect exercise can deliver.  Physical activity gets your limbs moving, your blood flowing and your heart pumping.  It’s invigorating.  And, if you start exercising regularly, you’ll enjoy other energizing benefits.  Like stress reduction and better sleep. 

What’s more, I can almost guarantee that catching a glimpse in the mirror of a trimmer silhouette will perk up your day.

5. Lose weight

If you were forced to drag twenty-pound dumbbells around all day, you’d find yourself tiring easily, right?  It’s the same when your body’s own frame is carrying that excess weight.

A fitter, leaner you will move confidently and rock it with way more energy.

Of course, losing weight is easier said than done.  But the changes that will help you ditch those extra pounds—exercising more, eating a healthier diet—are things that will also give you pep in the short term.  So, even before you notice that your pants aren’t quite so snug, you should be feeling uplifted.

Energizing bonus of weight loss?  A fab excuse for a brand-new wardrobe.

6. Recharge

Sometimes, the answer to our troubles is the simplest one.  Tired throughout the day?  Perhaps you need to get more sleep. 

Think of your cell phone.  If you don’t recharge it, it cuts out (well, after it does that incredibly annoying beeping thing). Your body works the same way. You’ve got to recharge. Superwoman you might be, but we all need sleep. 

Research shows that people who are sleep-deprived have poor concentration, a crummy sense of humour, and increased health issues.

Everyone has different sleep requirements, but it’s usually somewhere between seven and nine hours per night.  Experiment a little to figure out your ideal quota, then stick to it.

It’s not always easy to get the sleep we need, of course.  Yes, you could always get one more task done if you postpone bedtime, but you’re going to suffer in the long run.  So, lights out, please.

7. Deal with Stress

Stress is the scourge of our modern lives.  Truth be told, it’s the reason lurking behind a huge proportion of doctor’s visits.  And it’s the core factor beneath an awful lot of fatigue.

It’s not that you’re merely imagining your dwindling energy.  It’s more than that.  A deep mind-body connection exists that we don’t fully understand.  But we do know that stress exerts a harmful effect on our health and sense of well-being. 

Is your fatigue truly due to deep-down stress?  The only person who can answer this is you.  You need to take a penetrating look at your life. And be straight with yourself.

Whether it’s a stressful job, relationship troubles, financial worries or something else, it’s time to stop ignoring it.  You have to face up to the big stressors in your life and deal with them. (Read this for 50 tips on dealing with stress)

Don’t tackle all of the above at once. Start with the ideas that most capture your fancy, and get set to rediscover some pizzazz.  Not just to make it through your ‘to do’ list, but also to enjoy life more. 

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Need an Energy Boost? 3 Ways to Rev Up. (Part One)

A frantic workday sends you to the brink of collapse…but it’s not just that.  A stack of ironing drains your energy, but still, it’s not just that (because let’s be honest, can anyone finish the ironing without fading?).  The thing is, last weekend you were too exhausted to meet your girlfriends for brunch.  And yesterday you actually skipped a shoe sale in favour of a nap.

Now, if those aren’t signs something’s got to change, I don’t know what is.

If you’ve been feeling sluggish lately, you’re not alone.  Fatigue is very common among modern, busy women.  So many errands, so little time.  And that time becomes even shorter if you simply can’t get off the couch.

If you need a little more oomph, what can you do?

Help is here.  Read on for my tips to punch up your vitality. I’ve got lots of advice on this particular topic…but for now, let’s start with three tips. 

1. Eat Breakfast

 Skipping breakfast is a sin that’s easily committed.  But your body needs fuel (especially in the morning), and then throughout the day, evenly dispersed.

 In our culture, the small (or nonexistent) breakfast and lunch, followed by a huge dinner is absurd.  You need energy at the beginning of the day, when you’ve got all those tasks ahead of you, not at the end when you’re winding down.

 Start your engine with a hearty breakfast.  But we’re not talking doughnuts here.  Feast on a combination of complex carbs, protein, and simple carbs.  Bagels, yogurt and fruit, for example. 

Research has shown that making a habit out of eating breakfast improves academic function, lowers stress levels, and imparts a greater sense of physical and mental health.  Not to mention the numerous studies that demonstrate an association between breakfast and a slimmer waistline.

Beyond breakfast, commit to refilling your tank at regular intervals throughout the day.  Many experts feel the five-small-meals-a-day approach is the best one.  Give it a try, and watch what happens to your energy level.

2. Hit the Sack

And not only for sleep.  Regular sex is an energizer.  Sexual activity revs your metabolism and increases blood flow.  It’s a fabulous de-stresser.  It can promote better sleep.  What’s more, it releases those feel-good endorphins that will restore your joie de vivre. 

Ironically, complaints of fatigue are an often-cited reason for skipping intimacy. But tangling the sheets may be exactly what you need to banish those sluggish feelings.  Too busy?  Make a date with your partner.  It may sound unromantic, but many people swear by the success of this strategy.

3. Meditate

 Research has repeatedly shown the myriad benefits of regular meditation. But do you really have the time/opportunity to find a nice quiet place, change into comfy clothes, light candles, turn on the perfect background whale music, etcetera?

If the answer is no, consider mini-meditation. Just about anybody can take a quick 3 minute time out, no matter where you are. With a little practice you’ll be amazed at how proficient you can become at sinking into a deep meditation in a short time. This little maneuver can help you calm and recharge…like pushing a reset button.

Practice this 2-3 times a day:

Step one: Focus your awareness. Take one minute to become aware of your current state: thoughts, emotions.

Step two: Pay attention to your breath. In the next minute, focus on breathing. Where in your body do you sense your breath the most? Your nostrils? Your chest? Your belly?

Step three: Reflect on sensations. Spend the third minute bringing your awareness to your physical body. Notice sensations: warmth, coolness, pain, tingling.

And there you go! Ohm…

Stay tuned for part two of my energy tips. Soon, you’ll even be ironing with zing.