Also in this women's health Report: Health briefs: Bladder cancer, Pot, Brain&heart, Diabetes Work out safely after having a baby HealthSmart: Feed your heart Edgy advice on breast cancer Brooke Shields: The truth about new moms and depression Reasons for being tired Also: Ask Dr. Tedd Mitchell a health question

WOMEN'S HEALTH REPORT

11 ways to find your energy

Access all the go-power you need with the help of this special report from "Prevention" magazine editors.

How often have you said "I'm so tired" as you stifle a yawn and reach for a second cup of coffee? You're not alone: Half of Americans surveyed say they feel sluggish and sleepy during the day at least three times a week. More than half complain of feeling stressed out each and every day.

Before you blame a hectic schedule and the fast pace of American life for your energy drain, take a moment to examine your daily routine -- what you're putting into your mouth, how you interact with the people around you and how you spend your free moments. It turns out that tweaking those things can yield big benefits.

Read on for 11 surprisingly easy steps to revitalize your day.

1. Stretch to sleep easily.
It's no surprise that stress is a proven energy drain: 66% of Americans blame all their nighttime tossing and turning on worrisome thoughts, reports the Better Sleep Council. You can quiet your mind, release muscle tension and beat anxiety with a few stretches. In a study done at the Fred Hutchinson Cancer Research Center in Seattle, 86 women who were having trouble sleeping needed 60% less sleep medication and had 30% less difficulty falling asleep when they stretched four times a week.

Try this move from San Francisco-based Pilates instructor Lara Hudson as part of your stretching routine: Stand with your back against a wall, feet hip distance apart and about a foot from the wall. Inhale, pull abdominals in and press entire back to the wall. As you exhale, roll down slowly, peeling your head, neck, shoulders and back away from the wall until only your tailbone and buttocks are touching it. Relax your neck and shoulders, and let your head and arms hang. Take deep, slow breaths, and circle arms inward five times, then outward five times. Slowly roll up.

2. Pour a bowl of bran.
Eating a morning meal rich in fiber may make you more alert during the day. A study done at Cardiff University in Wales found that people who munched on cereal packed with 6 to 12 grams of fiber in the morning showed a 10% reduction in fatigue. "They also had fewer memory problems, fell asleep faster and were less depressed," says researcher Andrew Smith, a professor of psychology.

The leading theory: Fiber may lead to the release of fatty acids that create energy. It also helps alleviate constipation -- and previous studies have found that people who switch to high-fiber diets are more energetic, possibly because they feel lighter and more comfortable.

3. Chat with a co-worker.
Making a beeline for your desk and sitting solo all day long could be wearing you out. When researchers at Tilburg University in the Netherlands questioned 700 people over two years, they found that people who liked to be alone or who avoided public interaction often reported feeling more tired, stressed out and overwhelmed by their work than their more sociable counterparts.

Socializing after work also could be as beneficial to your long-term health as regular exercise. When researchers at Wake Forest University School of Medicine analyzed the habits of more than 3,000 men and women, they discovered that those who attended church regularly and saw their friends frequently were among the healthiest. "We think it's because all these activities provide social support, which relieves stress and helps build emotional energy," explains study author Joseph Grzywacz, a professor of family and community medicine. Make time for your book club or church group, or find ways to help others by calling 800-865-8683 or visiting 1-800-volunteer.org online.

4. Drink water before you're thirsty.
All you may need to recharge your batteries is something as simple as a swig of water. "A significant number of the people who come to me complaining of fatigue are actually dehydrated," says Woodson Merrell, M.D., executive director of the Continuum Center for Health and Healing at Beth Israel Medical Center in New York City. One study found just a 2% dip in hydration levels -- the point where you start to feel a little thirsty -- decreased short-term memory as well as the ability to add and subtract. Another study found that dehydrated exercisers tired out 25% sooner than those who sipped water during workouts.

5. Pack a power lunch.
Lunch should leave you feeling invigorated, not sleepy at your desk. One common mistake people make is eating a hearty lunch in order to stave off afternoon hunger pangs. Hefty meals loaded with empty carbohydrates are proven energy sappers.

A quick, inexpensive solution? Have the same lunch you feed your kid -- if it's a peanut butter and banana sandwich. Bananas pack potassium, a mineral your body needs to convert sugar in your blood into energy, says energy expert Susan Lark, M.D., author of "The Chemistry of Success: Six Secrets of Peak Performance." Peanut butter is high in magnesium, which gives your cells much-needed energy. (Aim for 400mg of magnesium and 3,500mg of potassium daily.) Spread all those nutrients between two slices of fiber-rich whole wheat bread and you've got enough energy to fuel your afternoon.

6. Brew a mug of green tea.
Green tea is a much better pick-me-up than your regular latte. Although it does have some energizing caffeine, it also contains theanine, a compound that has a stress-reducing effect on your brain. "It calms you while giving you mental clarity," says Jacob Teitelbaum, M.D., author of From Fatigued to Fantastic!

If you can't imagine life without a morning cup of coffee, consider swapping your extra grande for a small: Large doses of caffeine can cause the jitters, insomnia and anxiety. Instead, drink half a cup in the morning and half in the afternoon, or a quarter of a cup every hour (or mix those amounts with a decaf brew). In a Harvard Medical School study, a gradual intake of caffeine helped sleep-deprived men perform better on mental calculations and reaction-time tests.

7. Soak up a little sun.
"One reason for the fatigue that is rampant in our society may be light deprivation," says Michael Terman, director of clinical chronobiology at the New York State Psychiatric Institute in New York City. Research suggests that exposure to bright light in the morning can boost energy throughout the day. One theory: Light stimulates neurotransmitters in your brain, such as serotonin and dopamine, which improve your mood and increase motivation.

Exposure to any sunlight can provide a little boost, but Terman says that "the dawn signal has a particularly strong therapeutic effect." So take a morning walk or quick stroll during your coffee break; even a cloudy day offers enough light to have a stimulating effect on the brain.

8. Pop a peppermint.
Not only will you freshen your breath, you'll perk up your brain. In a NASA-funded study, scientists from Wheeling (W.Va.) Jesuit University monitored the emotional responses of 25 people during simulated driving scenarios. The volunteers reported that the smell of peppermint lowered fatigue by 15%, increased alertness by 30% and decreased frustration by 25%.

Oils in the peppermint plant increase alertness by stimulating your trigeminal nerve, "the same nerve that's activated when you revive someone with smelling salts," says Alan Hirsch, M.D., director of the Smell & Taste Treatment and Research Foundation in Chicago. For a quick pick-me-up, take a long whiff from your mint case, or stash a bottle of peppermint oil in your desk or purse.

9. Take a belly breath.
"People are so overwhelmed by everything they think they must do that they rarely take time to breathe," says Monica Myklebust, M.D., of the University of Michigan Integrative Medicine Clinical Services. "Proper breathing helps quiet the body and mind, which can refresh the spirit." Yet most of us don't breathe correctly, she says. Taught to suck in our guts and puff out our chests, we're a nation of shallow chest breathers. Few people are even aware that the abdomen should expand during inhalation to allow for maximum expansion of the lungs.

Taking a deep belly breath is a surefire way to invigorate body and mind.

Here's how to do it: Sit in a chair with your legs uncrossed and spine tall. Breathe in slowly through your nose so the air completely fills your lungs all the way down in your belly, expanding your abdomen. Inhale deeply to a slow count of three, then exhale to the count of two. Breathe in smooth cycles without pausing for two to five minutes, 12 breaths per minute.

10. Pump iron for 10 minutes.
Studies show exercise boosts energy, but who has time to hit the gym every day? Try this simple three-move workout (see box, below) from Michele Stanten, "Prevention's" fitness director and co-creator of the "3, 2, 1 Workout" DVD. When men and women did each of these moves in one study, they felt up to 45% more energetic and refreshed after the workout, compared with a group who did not exercise.

Note that you don't need to pump serious iron; the group that lifted lighter weights actually reported more energy than did those who lifted heavier weights.

11. Jot in a journal.
"At the end of a long, stressful day, take 15 minutes and write down your feelings," suggests Bruce Rabin, medical director of the University of Pittsburgh Medical Center's Healthy Lifestyle Program. Research shows that people who express their emotions on paper score better on psychological well-being tests and get sick less often. One study of college students found that those who wrote about stressful events three days a week for six weeks had more active T lymphocytes -- key immune system cells.

Experts say keeping a journal helps you let go of nagging, negative thoughts, which frees your brain to deal with day-to-day stresses. If writing's not your strong suit, have a regular chat with a trusted friend or family member.

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Instructions:

Do five repetitions of each of the following exercises. Women should use 5- to 10-pound dumbbells; men should lift 15- to 20-pound weights.

1. Bench press. Lying on your back on a bench, hold dumbbells at chest height, palms facing toward feet. Press them straight up, then lower.
2. Overhead press. Stand upright, and hold dumbbells to sides at shoulder height. Raise them straight up over your head, then lower.
3. Bent-over row. Bend at the waist, keeping your back flat. With your arm hanging down, bend your elbow and pull dumbbell toward your rib cage. Slowly lower, then switch arms.

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BONUS: 6 more pick-me-ups

1. Rub your earlobes. This acupressure trick clears your head and dulls any pain above the neck.
2. Laugh out loud. Humor improves your mood and may spur you to take on more high-energy activities.
3. Go for a quick walk. One study found 10 minutes of brisk walking increased energy for up to two hours.
4. Take the road less traveled. Routine-breakers -- even something as simple as driving or walking a different route to work -- stimulate brain pathways and raise your energy.
5. Curl up for a catnap. But sleep only for 20 minutes -- any longer and you'll feel even groggier.
6. Say thanks. Research shows that people who remind themselves every day of the things they're grateful for are happier, sleep better and exercise more than those who don't.