Mirror Magazine - Zap it up!

Have you been feeling tired lately? Run-down, lazy, sluggish? It’s hardly surprising that with the kind of hectic lifestyles we have today many of us feel constantly fatigued and low in energy. Most of us are juggling multiple things with our time – work, studies, social events, relationships, while coping with countless stresses from all these aspects of life.

Maybe you don’t have a choice about the way you live. Maybe you just have to cram as much as possible into a 24-hour day. Still there are definitely some things that you can do to make sure that you are better equipped to face the challenges of your lifestyle.

You don’t have to end up exhausted and drained out by the end of the day. By incorporating these changes into your routine, you will be able to beat tiredness and increase your energy levels, allowing you to tackle your life with the enthusiasm and vigour it deserves.

You’ve heard it before, and it’s easier said than done. But making a few changes in your diet can definitely work wonders in increasing your stamina.

* Breakfast
Skipping breakfast is probably the worst thing you can do for your body. Apart from causing low energy levels in the morning, it will make you overeat during lunch, making you listless in the afternoon. Having a good breakfast kick-starts your metabolism. Choose whole-grain bread, crackers and cereals over white and keep sugar to a minimum. While simple carbohydrates give you a short burst of energy, it leaves you lower than you started. Include fruit or fruit juice and milk in your breakfast.

* Lunch
The traditional big plate of rice and curry is fine, if you know you can nap in the afternoon! You don’t have to give it up altogether – nutritionists now suggest a meal that is high in protein with fewer carbohydrates for an energy boost. So the rule is more lean meat, fish or chicken and vegetables with little rice or bread or none at all.

* Dinner
Try to have dinner early, by 7 or 8 p.m. This allows food to be fully digested by the time you go to bed. Even if you have a late night ahead at office, or to study, it’s better to have an early dinner and maybe a light snack later on.

* Remember to snack
Having healthy snacks between meals keeps you from overeating at the next meal and keeps up your blood-glucose levels. Bananas, nuts, crackers and cheese, a bit of dark chocolate or a cup of yoghurt are all good ideas for snacks. Avoid high fat and sugary snacks.

* Drink plenty of water
You keep hearing about the 6-8 glasses a day, but it’s easy to forget, right? Try filling a litre-bottle of water in the morning, and making sure you’ve drunk it all by the end of the day. Water helps the body in so many different ways from skin tone to your weight. Less water can make you dehydrated, and feeling run-down without realising it.

* Limit the caffeine
Two to three cups of tea or coffee a day is fine, but don’t overdo it. Too much can cause irritability, restlessness and sleeping difficulties.

Exercise!
While we may think that exercising will leave us feeling tired, quite the opposite is true. If you can just get through a simple exercise routine each morning, you can raise your energy levels tremendously, and it can last throughout the day. Some simple aerobics, walking, jogging or even an eight-minute workout video can make all the difference in the world.

Experts recommend at least 30 minutes of moderate-intensity physical activity every day. If you can’t manage to set aside a specific time for exercise, try this:

1. Always take the stairs.
2. Take a walk during the lunch break.
3. Light housework, like cleaning your room or washing the bathroom counts.
4. Exercise while watching TV.
5. Dance to music.
6. Walk the dog.

Think of movement as an opportunity, not a hassle!

Sleep well
There’s nothing quite like a good night’s sleep to recharge your batteries. When it comes to sleep, remember that quality counts for more than quantity. If you sleep for more than 6-8 hours a day, and still end up feeling tired, then there’s something wrong. Try these tips for a good night’s sleep:

* Keep a regular schedule
Try to go to bed and wake up at the same time, even on weekends. Sleeping late on weekends can reset your body clock, and make you feel tired the following week.

* Make your bedroom primarily a place for sleeping
Try not to study or do office-related work in the bedroom.

* Have a bedtime snack
An amino acid called tryptophan, found in milk and peanuts helps the brain produce serotonin, a chemical that helps you relax. Try drinking warm milk or eat a slice of toast with peanut butter or a bowl of cereal before bedtime.

*If you nap during the day, make it a power nap
If you do have the luxury of napping during the day, limit it to 20-30 minutes. This will make you more alert, and not interfere with your night’s sleep.

Stimulate your mind
Sometimes we tend to get into a rut. It feels like we’ve been doing the same things, day after day, and we may feel tired out of sheer boredom. Finding new interests and challenging yourself is one way to bring the zest back into your life.

* Start a project
Whether it is sewing a dress or making a tool-box, a project that you love will keep you motivated to take care of the day’s business, so that you will have time for it.

* Read
Check out the bookstore or library for something that interests you. Don’t rule out newspapers and magazines.

* Do volunteer work
An important purpose is a great energy booster. There are several organisations that would love to have you. Find one that you can easily visit once or twice a week.

* Learn something new
Learning is a lifelong process and everyone should be open to learning at any age. If you are still studying, maybe you could find a non-academic class such as cookery or yoga. Otherwise sign up for something you were always interested in, but never thought you’d learn – a new language, psychology, graphic designing… the possibilities are endless!