Boost Your Energy Naturally
What's more, the type of physical activity that works best for alleviating fatigue "is not that intense exercise that people feel they have to do," Matthews says. The notion that exercise has to be grueling in order to work keeps many exhausted women from lacing up their sneaks.
In reality, "the research found it's more beneficial [for restoring energy] to perform exercise at a leisurely pace," she adds. Doing just a little, at a low intensity level (such as walking or riding a bike at an easy pace) can help you feel less tired and more energized and can be the beginning of a positive relationship with exercise.
Getting results also takes less time than you probably have imagined. For people with low energy, Matthews says that exercising in 10-minute bouts is effective. Aim for three sessions in a day, but even one 10-minute effort is good.
"The mental benefits of exercise are the things people will notice right at the start—increased energy and positive mood," she says. "These are real motivators."
Restorative nutrition
Have you noticed how many women have so-called energy bars crammed in their purses, briefcases and baby bags? Most of these women aren't competitive or elite athletes and don't need the added fuel (that is, calories) found in these products. They buy them, instead, out of the belief that something called an energy bar will make them more energetic.
"One big mistake I find that people make when it comes to energy levels is trying to fix low energy with food—especially when you are not hungry," says Melinda Johnson, MS, RD, a national spokesperson for the American Dietetic Association and owner of Nutrition for Slackers, a counseling service in Chandler, Arizona. Johnson faults energy drinks as another "energy food" that typically has too many calories and too much caffeine, creating a false energy burst, followed by a drop.
Instead of adding calories to your daily food intake, you can help alleviate tiredness by better balancing the nutrients you take in. (by the way, don't diet unless you are seriously overweight and overeating—taking in too few calories increases stress, which reduces energy and leads to weight gain.)
Nutrients that can help restore your energy and reduce fatigue include mood-boosting omega-3 fatty acids, iron, vitamin D, B vitamins, zinc and magnesium, says Aronson, who is president of Welltech Solutions, a nutrition consulting company in Montclair, NJ.
"Food sources are superior to supplements [i.e., pills containing nutrients] because the foods include the cofactors, enzymes and phytonutrients that work with the vitamins and minerals to maximize their efficiency," she adds.
Aronson contends that getting more antioxidants from whole plant foods (fruits, veggies, beans, whole grains) and cutting foods containing a lot of sugar or white flour is essential for reigniting your energy level. She advises these energy-supporting ideas:
