It’s summer – and the livin’ is easy. But for many it’s also a hectic season filled with not only more activities to tire us out, but also hot, sticky weather that can also take it’s toll on our personal energy.
For women who are already experiencing fatigue to due hormonal imbalances, the tiring effects of summer can be even more profound.
The good news: There are ways to naturally increase your energy – often by making small changes in areas you might not think are linked to fatigue.
Here are five things some top experts have told me really work!
Energy boost # 1: Eat More Nuts!
The link here is magnesium a mineral that " Is needed for more than 300 biochemical reactions in the body, including breaking down glucose into energy," says nutritionist Samantha Heller. So, says Heller, when levels are even a little bit low, energy can drop.
In one study conducted by the department of agriculture, women with magnesium deficiencies had higher heart rates and required more oxygen to do physical tasks than they did after their magnesium levels were restored. Over time, says Heller, this can increase fatigue.
The quickest way to a magnesium boost: Add a handful of nuts to your daily diet; or increase intake of whole grains, or eat more fish, especially halibut.
Energy Boost # 2: Replace Cofffee with a Latte
Instead grabbing that handful of temporary energy in an afternoon cup of coffee, try a latte instead. You’ll still get the same caffeine boost, but the extra milk will offer a protein boost as well and that can help sustain your energy longer, says nutritionist Keith Ayoob, an associate professor at the Albert Einstein School of Medicine in New York. If you also add a slice of low fat cheese or some peanut butter on a whole-wheat cracker, your initial caffeine rush should last for several hours.
Energy Boost # 3: Walk Around the Block
While it may seem counter intuitive to move when you’re feeling tired, studies show that activity actually leads to more activity –and can help us combat sleepiness.
While any activity can work, experts say walking is easy – and anyone can do it.
Robert Thayer, PhD, a researcher at California State University found that a brisk 10 or 15-minute walk not only perks up the body, but can also help keep energy levels up for several hours. Do it daily for 3 weeks or more and see your moods improve along with your energy.
Energy Boost # 4: Drink More Water - Less Alcohol
Even mild dehydration can cause you to feel incredibly fatigued – without necessarily feeling thirsty. Moreover, alcohol, while a liquid, works as a potent dehydrator, not only pulling moisture from skin (making you look older and more haggard) but also causing some dehydration.
To keep energy levels high at summer events where alcohol is served, make sure to counter the effects by drinking plenty of water before you go –and, if you can, sip some water in between alcoholic drinks.
Heller adds that if you find yourself frequently fatigued even after a good night's sleep, try cutting down on alcohol during the evening hours.
Energy Boost # 5: Reduce Stress
Be it a power nap, 20 minutes of yoga, planting petunias or reading that summer romance novel, giving your body time to relax can boost energy - but not for the reason you probably think.
While it’s true that rest will help the body combat fatigue, it’s also true that tension, stress and even anger contribute significantly to feelings of fatigue. So anything you can do to combat those emotions will ultimately increase your energy.
“Stress is the result of anxiety and anxiety is an energy burner,” says Ford ham University psychologist Dr. Paul Barrd.
So, says Barrd, spending time on an activity that not only relaxes your body, but also your mind, is the ultimate way to renew your energy.
Energy Alert: When To Call Your Doctor
Certainly if summer fatigue is immediate, hitting you out of the blue, it could signal a medical problem. Heat stroke certainly is one option, but there are others as well. So, if you do feel a sudden and overwhelming sense of fatigue, do check in with your doctor.
Moreover, women need to be aware that a growing sense of fatigue, particularly the inability to do things you could easily do before – such as run for the bus, vacuum the house or jog 2 miles - could be an early sign of heart disease - and another reason to check with your doctor is fatigue hits you sudden and hard.
Finally, women also need to talk to their doctor about thyroid dysfunction and anemia – two common causes of female fatigue. Over time both conditions can slowly drain your energy.
"Thyroid can be a particular problem for women -- it often develops after childbirth and frequently during the perimenopause -- but a simple blood test can verify if this is your problem," says Heller.
If you're diagnosed with low thyroid function, medication can bring your body back up to speed.
Anemia is often the underlying cause of fatigue in women of childbearing age, or those who suffer any problems linked to excess gynecological bleeding, particularly fibroid tumors.
When anemia is diagnosed, energy can often be restored via iron supplements, or by adding iron-rich foods to your diet, including broccoli and lean meat.
To discover foods that help you beat the summer heat - including some fabulous recipes, click here!
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