Get the energy jolt you
need, minus the coffee.
COFFEE-FREE ENERGY REVVERS: Caffeine is a tried-and-true tool for
dragging yourself out of a slump, sure, but wheeling around an IV drip full of
coffee all day is just so inconvenient. If you’re looking for a new way to feel
bright-eyed and bushy-tailed, look no further—we’ve got 27 of ‘em.
RESIST YOUR SMARTPHONE: A
game of Candy
Crush can provide a quick hit of
pleasure, but it won’t actually perk you up. “There is no evidence that using games and
puzzles increases energy levels,” says Tiffany Herlands, PsyD, assistant
professor of medical psychology at Columbia University Medical Center in New York City. “However, there is evidence that as
we spend more time tethered to electronics and the internet—and the frequent
distractions associated with managing multiple emails, text messages, and simultaneous
information sources—we’re becoming less able to use selective attention, which
is the ability to screen out distracting information while directing our
attention deeply on a single task.” Want to stay sharp? Stay offline.
LOG OFF BEFORE BED - LONG BEFORE BED: “Using
electronics before sleep has been shown to be disruptive to sleep and can
result in feeling tired and less cognitively sharp,” Herlands adds.
Researchers from Brigham
and Women’s Hospital in Boston
found that subjects
who used light-emitting e-readers before bed had a harder time falling asleep,
lower levels of sleep-promoting hormones, and shorter and delayed REM sleep—all
of which reduced their alertness levels in the morning.
STRAIGHTEN UP AND SPREAD YOUR LIMBS: Taking
up as much space as possible isn’t a good tactic on, say, a crowded subway car.
But research has
demonstrated that one-minute “power poses” (such as standing up straight with
your arms braced in front of you, or leaning back with your legs fully
extended) can increase testosterone and reduce the stress hormone cortisol in
both men and women. This, in turn, increases feelings of power and
tolerance of risk. In other words, to feel a bit more like a superhero, just
pose like one.
LET THE SUNSHINE IN: If
prying yourself from your bed feels impossible, try leaving your blinds or
curtains open. Scientists have known for decades that exposure to the natural
sunrise—that is, light that gradually increases in intensity—is an effective
treatment for people who suffer from seasonal affective disorder (SAD). Its
mood- and energy-boosting benefits extend to those of us who cling to the
covers, too. “The main benefit
from morning light is to set your biological clock,” says Carl Bazil, MD,
PhD, a professor of neurology and director of the sleep division of
the department of neurology at Columbia University Medical Center in New York
City. “Particularly
if you travel frequently or suffer from 'social jet lag' (that is,
sleeping significantly longer on weekends, then trying to get back in sync for
the week), your body becomes set to awaken later and has trouble getting to
sleep at night.”
...OR STAGE YOUR OWN SUNRISE WITH A
GADGET: Sensitive
sleepers who favor blackout curtains in their bedrooms can still benefit from
morning light, thanks to gradual alarms that mimic the rising sun; the Philips Wake-up
Light ($170; amazon.com), for
example, brightens over the course of 30 minutes and fills your room with
golden light and a natural sound of your choice. “The wake-up alarms [set your biological
clock like the sun does],” says Dr. Bazil, “but have the advantage of not lighting up
the room at 5 a.m. at certain times of the year!”
GET A WHIFF OF ROSEMARY: Biochemists
from the University
of Northumbria in the UK suggest that the
herb’s essential oil could boost brainpower,
according to research they presented at the British Psychological Society’s
annual conference in 2013. Study subjects in a room scented with rosemary were found to
have enhanced levels of 1,8-cineole, an organic compound the researchers had
previously linked with cognitive performance, and they performed better on word
puzzles and memory tests than subjects in an unscented room. More research is
needed to explore rosemary’s potential benefits as a pharmacological agent—but
in the meantime, it’s an attractive option for good old-fashioned aromatherapy.
EAT A PROTEIN-RICH BREAKFAST: Research
has demonstrated that a healthy breakfast has a direct effect on how kids
perform at school, and it’s equally important for the rest of us. Our brains
thrive on steady blood glucose levels, and starting the day with protein sets
the stage for maintaining that control.
GIVE YOURSELF A CHILL: If
you find yourself nodding off in the afternoon, try scooting a bit closer to
the A/C or lowering the thermostat a few degrees. “It’s common to feel drowsy when it’s warm, especially if
you are still,” says Dr. Bazil. “But don’t make it so cold that you’re uncomfortable.”
BELT OUT A FAVORITE SONG: According
to a study published in the Journal of Music Therapy, subjects
who were instructed to sing reported that their musical task “increased energy
arousal significantly and decreased tiredness arousal significantly.”
A killer drum solo works, too; “rhythm tapping” was shown to have the same
effect.
BREATHE FIRE: In
kundalini yoga, Breath of Fire—a technique in which you take short, rapid
breaths through your nose and forcefully contract your diaphragm and belly—is
thought to increase energy and lower stress by detoxifying and flooding your
system with oxygen. Will it magnify your invisible life force? Possibly.
Will it get your heart rate up? Definitely.
TAKE A POWER NAP: If
you have the opportunity to grab some good old-fashioned Zs, go for it; napping
can improve mood, alertness, and performance, according to the National Sleep Foundation. “Most [studies]
suggest that 20 to 40 minutes is the optimal time,” says Dr. Bazil.
“That’s long
enough to actually get some restorative sleep (not just the light sleep you get
from a brief nodding off) but not so long that you develop what is called sleep
inertia, leading to drowsiness and difficulty getting back your alertness.”
HAVE A LAUGH: Gelotologists—that is, people who conduct research on the
physical and psychological components of laughter (seriously)—call it eustress,
or positive stress, that decreases hormones like cortisol and epinephrine and can produce physical effects similar to light
exercise. They have a point: laughter stretches your muscles, causes your pulse and blood
pressure to rise, and makes you breathe faster, all of which can pull you out
of a slump.
CHUG A GLASS OF WATER: Dehydration
is a particularly sneaky energy vampire. Even just 1.5% loss in normal water
volume can result in fatigue, inability to concentrate, and mood changes, according to a pair of studies from the University of
Connecticut. The studies’ authors say women are
especially susceptible to the negative effects of low-level dehydration, and
that everyone should keep an eye
on their water intake to be sure they’re getting what they need.
SWAP OUT REFINED CARBS FOR WHOLE
GRAINS:
Whole grains provide steady energy
throughout the day, since they’re absorbed more gradually than quick-hit carbs
like sugar and white flour and are packed with protein and fiber.
POP A PIECE OF GUM: Researchers
in Wales set out to test the theory that chewing gum can improve both mood and
cognitive function by subjecting volunteers to stress tests, monitoring their
heart rates, and measuring cortisol in their saliva. Subjects who chewed gum during the study—both
fruit and mint gum were used, though the flavors weren’t put in a head-to-head
test—were more alert and reported more positive moods than subjects who didn’t
have gum. Chew on that.
GET A MASSAGE: No time for a full-fledged spa retreat? No
problem: “Research
has shown that even a 15-minute seated massage at work can change your brain
wave pattern to increase alertness, improve focus, and boost performance on
quantitative tasks,” says Marilyn Kier, a member of the American Massage
Therapy Association and founder of Wellness At Work in Northfield, Illinois.
ZERO IN ON YOUR “KISS POINT": “This is the
simplest technique I know to quickly boost alertness and energy, no matter
where you are,” says Kier. “The ‘kiss point’ [also known in acupressure as GV-26] is
located between your upper lip and nose, about a third of the way down from the
bottom center of your nose. Using a fingertip, apply pressure for one minute.”
GO FOR A WALK: “It may seem
paradoxical, but increasing physical activity, such as going for a brisk walk,
can increase energy and mood,” says Herlands. The American Council on Exercise heartily agrees, as one might expect, and points
to a University
of Georgia study in which sedentary subjects who engaged in regular, low intensity
exercise reported 20% increases in their energy levels and a 65% reduction in
their fatigue.
CALL YOUR MOM: Researchers
at Johnson
& Johnson investigated “microburts,” or small bursts of activity that
can impact our energy levels, and found that purely physical acts are just the
tip of the iceberg. In their research on subjects’ energy levels at their
workplaces throughout the day, they found that the act of having a conversation with a loved
one was associated with the high end of the energy scale. “Microbursts need
not be solely physical,” they observed. “Microbursts of mental, spiritual, or
emotional activities can also have a strong impact on energy levels.”
C’mon, you know mom would love to hear from you.
SMELL A CINNAMON STICK OR A FEW MINT
LEAVES:
A small study published in the North
American Journal of Psychology found that people who inhaled aerated cinnamon and
peppermint oil were more alert and better able to perform in interactive
driving simulations. According to mood profiles and a task-load rating system
developed for NASA, they finished their tasks more quickly and exhibited less
frustration and fatigue. This suggests that commuters who find themselves drooping
during long drives might benefit from all-natural air fresheners.
TRY A MINI-MEDITATION: If
you’re feeling overwhelmed, the key to speeding up could actually be slowing
down first. New
research published in Biological Psychiatry suggests that doing so might actually reduce
inflammation markers. “Mindfulness exercises can reduce stress, and stress can
sap us of our energy and focus,” notes Herlands. “Reducing stress
through mindfulness can feel restorative for that reason.”
DON’T WEIGH YOURSELF DOWN WITH AN
EXTRA-HEAVY LUNCH:
You don’t need to eat hummingbird-sized
meals dozens of times a day to feel fueled, but overdoing it at a single setting—even
on healthy choices like whole grains—can wreak havoc on your blood glucose
levels and leave you feeling lethargic. Comparatively small meals and regular
snacks will keep you on a more even keel (and some research has suggested that
spreading food intake out over four occasions as opposed to two can improve
your mood, too).
MAKE SURE YOU’RE GETTING THE B12 YOU NEED: A vitamin B12 deficiency causes fatigue by compromising one's ability to convert food into fuel (and takes a serious toll on the nervous system). Most adults need 2.4 mcg of B12 per day, according to the National Institutes of Health; a vegetarian or vegan diet, digestive issues that hinder your body's ability to absorb nutrients, and being older than 50 are all risk factors. Talk to your doctor if you suspect you may be low on B12, and in the meantime, fill up on B12-rich foods.
GIVE YOUR EARS A RUB: Integrative health specialists argue that auriculotherapy—that is, reflexology techniques involving our ears—can boost our energy levels and benefit our entire bodies. Research published in the Journal of Traditional Chinese Medicine showed that dementia patients in Spain who underwent regular ear massage and acupuncture showed improvement in behavior alteration, sleep patterns, and participation in rehabilitation. Want to see if it perks you up? Try stimulating your earlobes by using your thumbs and index fingers to massage them in small circles.
TAKE A PLUNGE IN COLD WATER: There’s a reason the folks who undertake “polar plunges” in winter months emerge from the frigid water with silly grins on their faces: giving your body a quick, cold shock stimulates deep breathing (which increases the oxygen in our bodies) and jump-starts circulation. A cold shower will do the trick just as well—and if you’re bold enough to actually sit in a cold bath (think 50 to 59 degrees Fahrenheit) for 20 minutes or so after serious exercise, your muscles could recover more quickly.
DO A BIT OF SUNBATHING: That short, brisk walk we mentioned earlier is extra-effective if you can get your daily dose of vitamin D, the “sunshine vitamin,” while doing it. Exposing your skin to the sun’s UVB rays for a brief period of time will enable it to produce the D you need to keep a spring in your step. (If you’re feeling shy, know that researchers have found oral doses of vitamin D effective for improving symptoms of fatigue as well.)
SHAKE IT OFF: “If you’ve lost your focus staring at the computer,” Kier says, it might be time to get loose at your desk. “Here’s a quick energy break: Take three deep breaths, shake out your hands, and then use the fingers on both hands to gently tap the top of your head for one minute.” Think of the blush you’ll feel creeping up your face when your cubemates turn to stare at you as a little circulatory bonus.
Lauren Oster, Health, April
13, 2016
Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow
The Goal is to Always
Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have
Open, Honest and Frequent Discussions With Your Physicians and Counselors. You
Can’t Treat or Cure What You Don’t Know is Sick.
"It's Not Selfish
to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority.
It's a Necessity." (Mandy Hale)
"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)
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