Issue Date: December 15, 2002
Run down? Here's how to rev your engine
Make simple lifestyle changes, starting today. Soon you'll be back on track.
"Gentlemen, start your engines!" Do you ever feel like some days begin with that proclamation? I do.
In our fast-paced society, some days feel more like the Indy 500 than just another day at the office. Consequently, some days the old machine just doesn't want to perform. The pistons aren't all firing, the carburetor is clogged, and performance suffers. You're tired. Exhausted. Fatigued.
You drag through the day, and by evening you find yourself parked on the couch, glued to the TV, with only enough energy to bark at family members who dare to block your view of the screen.
We've all had days like that.
If you have made being tired and grumpy a way of life, let me help you out. I can tell you what to do to return the bounce to your step and the twinkle to your eye.
For many people, fatigue is simply the result of behavior. If you make a few simple changes in your lifestyle, you'll probably boost your energy significantly.
If you make all the changes I recommend and your energy level doesn't improve, you may have a medical condition that requires treatment. Possibilities include anemia, heart disease, an autoimmune disease and depression. See your doctor.
Now ... start your engines!
Pay attention to your fuel and fluids
You wouldn't pour crude oil into an Indy car and expect it to perform, so why would you fill your tank with garbage foods and expect good energy?
For the cellular energy you need to perform your best, eat a well-balanced diet with appropriate amounts of carbohydrates, fats and proteins. There's a lot of discussion about what "appropriate amounts" are. If you're like most people, I recommend that your daily diet be roughly 50% carbohydrates, 20% fats and 30% protein. It's a smart idea to take a good multivitamin.
Also, watch the chemicals. If you tend toward tiredness, you must strictly limit caffeine and alcohol. They disrupt your sleep, and when you don't get the restful sleep your body requires, you lose the energy you need to tackle the day.
Keep track of over-the-counter medications (such as cold remedies, which contain drowsy antihistamines) and prescription medicines. Discuss with your doctor whether a particular medication can affect your energy.
Don't overtax your system
Finely tuned race cars are not required to perform at high intensity all the time.
Your body is no different. Don't expect to work at a stressful job (whether at the office, on the road as a business traveler or at home with the kids) for long hours and still be perky. That does not mean you need to take a three-hour lunch every day, but you should place reasonable expectations on yourself for the day's chores.
You cannot overstress the system physically and expect to do well. Being overweight is the same as disregarding the weight capacity of a vehicle. It overworks the engine and wears out moving parts. Don't ask your body to carry more than it's made for.
Fine-tune your engine
For optimal performance, give your body regular tuneups. A routine of exercise most days of the week, lasting a minimum of 30 minutes at an intensity level you consider moderate, is the way to go. That helps to "blow out the carburetor" and keep things working smoothly.
In addition, get adequate sleep (a minimum of seven, but preferably eight, hours a night) to ensure you recharge your battery for the day's activities.
Finally, spend time doing relaxing things to calm the spirit. Like giving a race car a well-deserved wash and wax, soothing activities allow you to pamper yourself and dissipate stress.
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Tips to stay revved
DO GET:
Creative. Make something, build something, paint, write, garden.
Quiet. Listen to music; meditate; pray; reflect; take a long, hot bath.
Going. Step out with friends and family.
Help. Examine the causes of stress, discuss with others for advice.
DON'T GET:
Negative. Criticizing yourself or others is draining.
Aggressive. Hitting things and driving at excessive speeds are destructive.
Isolated. Your friends and family want to help.
Self-abusive. If you overeat, drink too much alcohol or use tobacco or drugs, you penalize yourself.
Contributing Editor Tedd Mitchell, M.D., who directs the Wellness Program at the Cooper Clinic in Dallas, is on the President's Council on Physical Fitness and Sports.
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