How to get you energy back?
Sometimes there's a medical cause (like a vitamin deficiency or thyroid disorder) for a lack of energy: If you feel deeply fatigued all the time, schedule a checkup ASAP. But if your sluggishness is just a case of you on overload, the good news is that you can do something about it yourself. Here, Dr. Roizen and other health pros share strategies for putting the pep back in your step.
Sleep more soundly
Although it's true that you naturally begin to sleep more lightly in your mid-40s—a result of changes in brain waves as you age—you can start having trouble catching zzz's much sooner. "I've got patients who at age 30 are sleeping like 60-year-olds because of stress," says Michael Breus, PhD, author of The Sleep Doctor's Diet Plan. A good night's rest is essential to waking up fully energized. A few simple steps to snooze smarter:
Sniff some lavender. In a recent study of women with insomnia, those who received lavender aromatherapy in the evenings had significantly improved sleep quality. Try putting lavender oil in an aromatherapy ionizer and sniffing the scent for 20 minutes before bedtime.
Take a hot bath. Sleep comes most easily when your core temperature drops, explains Phyllis Zee, MD, director of the sleep disorders center at Northwestern University. But if your hands and feet are cold, your core holds onto heat. Taking a bath warms your extremities, so your body gets the message to start cooling itself.
Lose the blues. In the spectrum of natural light, blue wavelengths have the biggest impact on our circadian rhythm, slowing production of the hormone melatonin, which Breus describes as "the key that starts the engine to sleep." But avoiding blue light at night can be hard. Today's energy-efficient lighting tends to be bluer than older bulbs; the screens now common in laptops and tablets can emit more than twice as much blue light as older models. Turn off tech after dinner; dim lights an hour before you hit the sack.
Snack smarter
First, the obvious: "You won't have energy if you skip meals," says Keri Gans, RD, author of The Small Change Diet. "It's like trying to run a car without gas." During the day, eat every four hours—wait any longer than that and your body feels "zapped," Gans says. Her rule for the perfect snack? Aim for less than 200 calories, and include a mix of carbs (for an instant pickup), fiber (to fill you up), and protein (for lasting energy).
What works, what doesn't
Caffeine. It doesn't merely give you a jumpstart; caffeine actually helps your body fuel itself. (In technical terms, it stimulates lipolysis—the breakdown of stored fats into fatty acids, which can then be used by muscle and other tissues for energy.) Just don't overdo it. The typical American consumes an average of 200 milligrams of caffeine per day, most of that from coffee (which contains 90 to 110 milligrams per cup).
But for optimum benefit, stick to no more than 150 milligrams daily—and cut yourself off by 2 p.m. to avoid keeping yourself awake at night, Breus says.
Supplements. Most supplements marketed as energy boosters—such as yerba mate and bitter orange—are "basically caffeine-like stimulants," Dr. Roizen says. You'll get the same effect from a cup of coffee, he adds, which is a safer way to go, because some supplements may have dangerous side effects (always consult your doc before taking them).
Going outside. Cubicle dwellers, take note: There is indeed a link between being outdoors and feeling more energized. In one Canadian study, participants led on a 15-minute tree-lined walk showed more vitality than those led on an indoor walk of the same length. "When you get outside, the fresh oxygen that comes into your blood from breathing open air helps recharge you," says Muhammad Amer, MD, assistant professor of medicine at Johns Hopkins Internal Medicine division.
Music. Sure, listening to music improves your workout, but it can also provide a boost when you're sitting at your desk. "What's fascinating about music is that it can be very effective in calming someone down, but it can also energize them when they're feeling lethargic," says Suzanne Hanser, chair of the music therapy department at the Berklee College of Music in Boston. There's no exact track or even tempo—some folks are even energized by mellow music. The key is to create a playlist that makes you feel up. Hanser adds, "It absolutely helps to move with the music, even if it's just shaking your shoulders and tapping your toes."
B12 shots. Celebs from Madonna to Charlize Theron have reportedly used vitamin B12 injections for increased vitality. But the shot helps only if you're deficient in B12 (ask your doc to check your levels) or if your body is unable to absorb it—which is rare for people under 60, Dr. Roizen says.
Water. A recent study in the Journal of Nutrition found that women suffering from dehydration felt fatigued, unfocused, and unhappy. (A sign of dehydration: urine that is dark rather than pale yellow or clear.) Be sure to sip plenty of water or other beverages to stay alert. (from: Health Magazine)
6 Food to get you in the mood
By Jennifer Berman, MD
Want a really romantic dinner? Sure, candles and soft music are nice, but what you and your man nosh on could truly take things to another level. The following (healthy!) foods may actually affect hormone levels, brain chemistry, and energy, heightening arousal and sex drive.
While there aren't double-blind studies proving the aphrodisiac properties of these foods, there is plenty of anecdotal evidence suggesting they really help, so why not work in one (or more) on your next date night.
This veggie's phallic appearance no doubt has something to do with its legendary aphrodisiac status, but the goods are inside, too. Asparagus is rich in vitamin B6 and folate, both of which can boost arousal and orgasm. And it also boasts vitamin E, which stimulates sex hormones in both men and women.
They're also a top source of omega-3 fatty acids, which naturally boost your mood, making you more likely to feel ready for bedroom action.
For more on avocados' health benefits, check out "The Amazing Power of Avocados."
The potential payoff? Enhanced foreplay and hotter sex.
This sweet has long been linked with love and sex for good reason. It contains tryptophan, which helps the body produce serotonin, a natural feel-good chemical that may play a role in sexual arousal.
Chocolate also offers a hit of phenylethylamine, a stimulant thought to contribute to that lovey-dovey feeling. So, go ahead, indulge a little!
Licorice
This candy (sold conveniently in, um, whips) is thought to mimic the effects of estrogen and progesterone, critical hormones for normal reproductive and sexual function and response. Eating it may help you get in the mood—and stay that way more often.
Plus, enjoying this candy may reduce symptoms of PMS, a real perk both in and outside the bedroom.
But note: Don't settle for just any old licorice-flavored candy. Be sure to buy a variety that contains real licorice-root extract.
Research suggests that zinc can improve sperm count and swimming ability, and increase sexual potency in men.
For women, zinc may help ovaries—the source of estrogen, progesterone, and some testosterone—stay healthy, keeping you primed for bedroom action.
Caffeine. It doesn't merely give you a jumpstart; caffeine actually helps your body fuel itself. (In technical terms, it stimulates lipolysis—the breakdown of stored fats into fatty acids, which can then be used by muscle and other tissues for energy.) Just don't overdo it. The typical American consumes an average of 200 milligrams of caffeine per day, most of that from coffee (which contains 90 to 110 milligrams per cup).
But for optimum benefit, stick to no more than 150 milligrams daily—and cut yourself off by 2 p.m. to avoid keeping yourself awake at night, Breus says.
Supplements. Most supplements marketed as energy boosters—such as yerba mate and bitter orange—are "basically caffeine-like stimulants," Dr. Roizen says. You'll get the same effect from a cup of coffee, he adds, which is a safer way to go, because some supplements may have dangerous side effects (always consult your doc before taking them).
Going outside. Cubicle dwellers, take note: There is indeed a link between being outdoors and feeling more energized. In one Canadian study, participants led on a 15-minute tree-lined walk showed more vitality than those led on an indoor walk of the same length. "When you get outside, the fresh oxygen that comes into your blood from breathing open air helps recharge you," says Muhammad Amer, MD, assistant professor of medicine at Johns Hopkins Internal Medicine division.
Music. Sure, listening to music improves your workout, but it can also provide a boost when you're sitting at your desk. "What's fascinating about music is that it can be very effective in calming someone down, but it can also energize them when they're feeling lethargic," says Suzanne Hanser, chair of the music therapy department at the Berklee College of Music in Boston. There's no exact track or even tempo—some folks are even energized by mellow music. The key is to create a playlist that makes you feel up. Hanser adds, "It absolutely helps to move with the music, even if it's just shaking your shoulders and tapping your toes."
B12 shots. Celebs from Madonna to Charlize Theron have reportedly used vitamin B12 injections for increased vitality. But the shot helps only if you're deficient in B12 (ask your doc to check your levels) or if your body is unable to absorb it—which is rare for people under 60, Dr. Roizen says.
Water. A recent study in the Journal of Nutrition found that women suffering from dehydration felt fatigued, unfocused, and unhappy. (A sign of dehydration: urine that is dark rather than pale yellow or clear.) Be sure to sip plenty of water or other beverages to stay alert. (from: Health Magazine)
6 Food to get you in the mood
Turn up the heat
Want a really romantic dinner? Sure, candles and soft music are nice, but what you and your man nosh on could truly take things to another level. The following (healthy!) foods may actually affect hormone levels, brain chemistry, and energy, heightening arousal and sex drive.
While there aren't double-blind studies proving the aphrodisiac properties of these foods, there is plenty of anecdotal evidence suggesting they really help, so why not work in one (or more) on your next date night.
Asparagus
You're not alone if those fleshy green spears remind you of...well, you know.This veggie's phallic appearance no doubt has something to do with its legendary aphrodisiac status, but the goods are inside, too. Asparagus is rich in vitamin B6 and folate, both of which can boost arousal and orgasm. And it also boasts vitamin E, which stimulates sex hormones in both men and women.
Avocados
Energy and a healthy libido are crucial for great sex, and avocados can give you both. They're loaded with minerals, monounsaturated fats (the good kind that protect the heart and lower cholesterol), and vitamin B6—all of which help keep your energy and sex drive up.They're also a top source of omega-3 fatty acids, which naturally boost your mood, making you more likely to feel ready for bedroom action.
For more on avocados' health benefits, check out "The Amazing Power of Avocados."
Chile peppers
Chile peppers can really spice things up—and not just in your mouth—thanks to capsaicin, a chemical that's been shown to induce the release of endorphins in the brain, which creates a feeling of euphoria.The potential payoff? Enhanced foreplay and hotter sex.
Chocolate
This sweet has long been linked with love and sex for good reason. It contains tryptophan, which helps the body produce serotonin, a natural feel-good chemical that may play a role in sexual arousal.
Chocolate also offers a hit of phenylethylamine, a stimulant thought to contribute to that lovey-dovey feeling. So, go ahead, indulge a little!
This candy (sold conveniently in, um, whips) is thought to mimic the effects of estrogen and progesterone, critical hormones for normal reproductive and sexual function and response. Eating it may help you get in the mood—and stay that way more often.
Plus, enjoying this candy may reduce symptoms of PMS, a real perk both in and outside the bedroom.
But note: Don't settle for just any old licorice-flavored candy. Be sure to buy a variety that contains real licorice-root extract.
Oysters
It's not the slippery feel or the singular taste of oysters that make them a sexy superfood. It's zinc, which oysters are loaded with. The mineral helps the body produce testosterone, a hormone critical in regulating women's and men's libido and sexual function.Research suggests that zinc can improve sperm count and swimming ability, and increase sexual potency in men.
For women, zinc may help ovaries—the source of estrogen, progesterone, and some testosterone—stay healthy, keeping you primed for bedroom action.
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