by Shawna Page

Founder and CEO femMED

If you suffer from fatigue, tiredness, or a lack of energy, you are not alone. Fatigue is one of the most common concerns today. How often do we say or hear the words, "I am stressed out?" Feeling stressed with not enough time for pleasurable activities, relaxation or getting adequate sleep are major contributors to fatigue and burnout. The good new is that with some simple lifestyle modifications you can boost your energy levels and put some zest back into your life.

Here are some steps you can take to optimize your health and energy levels:

1. Eat a healthful and well-balanced diet. Whole grains, vegetables and fruits provide us with sustained energy along with essential fiber, vitamins, and minerals. Ensure adequate protein to build and maintain lean muscle mass. Good protein sources include fish, lean poultry, beans and seeds.

2. Develop Good Sleep Habits.

Consider the following: Set aside at least 7 to 8 hours for sleep. Leaving only 5 or 6 hours may make you feel stressed and impact your ability to fall asleep.

Establish a regular bed and wake time and try to follow this routine even on the weekends.

Do relaxing activities before bedtime - read a book, listen to relaxing music or have a warm bath.

Reserve your bedroom for intimacy and sleep only; don't work in your bedroom.

Make your bedroom dark, quiet and comfortable.

Exercise regularly early in the day. Vigorous activity in the evening can be stimulating and impair sleep.

Don't smoke - nicotine is a stimulant and impairs your ability to fall asleep and have a restful sleep.

Consider acupuncture, massage, yoga and meditation to promote relaxation.

Prescription sedatives should only be used when all else fails as they are addictive and cause numerous side effects, including impairment in short term memory.

Natural sleeping aids can help without the side effects that prescription sleeping pills can. Look for a product with the following ingredients: 

5-HTP: 5-hydroxytryptophan increases serotonin and melatonin levels which promotes relaxation and better sleep

L-theanine: an amino acid found in green tea which reduces stress, promotes relaxation and improves sleep

Melatonin: a hormone naturally secreted by the brain that regulates our sleep/wake cycles. Supplements can help reduce the time needed to fall asleep, reduce nighttime wakening and improve sleep quality.

3. Get regular exercise. Exercise boosts energy levels and improves your overall feeling of well-being. It also helps reduce stress and improves sleep. Try walking or bike riding.

4. Manage your stress. Try meditation, yoga or deep breathing exercises. Simply taking five deep breaths when you feel stressed can help promote immediate calming and relaxation.

5. If your diet is not supplying adequate nutrition, take a multivitamin with antioxidants. A multi can help make up for gaps in your diet and ensure that your body gets all the vital nutrients needed to function optimally. B-vitamins are required for energy production in the body and they also help combat the effects of stress. Antioxidants fight free radical damage, which can result from too much stress. Look for a multi that contains antioxidants, such as pomegranate, lycopene, and grape seed extract.

6. Limit your intake of alcohol and nicotine. Alcohol makes you drowsy and impairs sleep. Nicotine it a potent stimulant that can cause irritability, anxiety, and impair sleep quality.

7. Drink adequate fluids. Dehydration can cause fatigue, headache and impair concentration. Drink lots of purified water and when you feel like you want a boost have a cup of green tea. The antioxidants and amino acids in green tea can boost energy levels and provide other health benefits.

8. Consider a natural energy booster. Certain herbs and nutrients can help increase energy levels and stamina without causing over-stimulation. Look for a supplement that contains ingredients such as guarana, ginseng, green tea and rhodiola to help give you a lift.

If you suffer with persistent fatigue, talk to your doctor. Aside from stress and lack of sleep, fatigue may be caused by prescription medication, depression, low thyroid, fibromyalgia, and anemia.

Shawna Paige is the founder and CEO of femMED

416 385-0069

http://www.femmed.com