nine things that zap your vitality and how to get it back

Out of Energy?

By Denise Schipani

See nine things that zap your vitality and how to get it back

It's 3 p.m.--do you know where your energy's gone? You probably expect to feel that late-afternoon drag, but you don't always have to. Turns out, some of your regular habits may be sneakily zapping your zip. Fix some or all of these energy stealers, and you just may be feeling brighter this afternoon.
Energy Zapper #1: Being Addicted to E-mail Isn't being wired to the hilt--e-mail, voice mail, IM, BlackBerry--supposed to boost productivity, freeing up your energy? More often, the opposite is true. If you continually halt what you're doing to answer e-mail, check voice mail, and attend to a thousand other beeps and blips, your attention becomes diluted, which leaves you feeling depleted.
There are two things going on here, says John Salerno, MD, a New York City family physician and director of the Salerno Center for Complementary Medicine. "The brain needs a lot of physical and mental energy to multitask, which gets drained," he says. And continually redirecting your attention from the BlackBerry to other stimuli siphons more energy and distracts your brain further.
Energy Fix Switch off electronic gadgets during your most productive work hours, which for most people tend to be in the morning, says Laura Stack, author of The Exhaustion Cure. As for e-mail, try to limit yourself to checking it once every hour, instead of hopping to whenever it beeps. (Hint: Turn off the beep sound.) If something pops into your mind that you need to remember--call back your mom, e-mail the soccer coach about the snack schedule--write it down and take care of it later.
Energy Zapper #2: Visual Clutter We may be used to living in enclosed spaces with lots of stuff--a refrigerator door packed with artwork, a countertop laden with mail, a desk that's little more than a shifting pile of folders and paper--but it's not how we're meant to live, says Dr. Salerno. "Clutter signals disorder, which makes us anxious. Our brains sense that anxiety."
Energy Fix Do your best to clear visual clutter, so when you look around, your eyes can "rest" rather than dart from mess to mess, says Janice Ash, organization expert and owner of I Declutter!. Instead of layering papers on a bulletin board, leave a small border of space around them. Clear the front of the fridge of all but the most current kids' artwork, and make a habit of leaving the kitchen counter stuff-free before bed each night.
Energy Zapper #3: Being BoredEver sat around for an hour or more not tackling a chore or work because it's just so darned monotonous? Mental foot-dragging, boredom and lack of motivation are draining, says Dr. Salerno. "Put simply, we like to see results, and getting things done gives us a mental energy boost." So avoiding tasks deprives you of that high.
Energy Fix Find a partner for encouragement--a friend, a coworker--and call or e-mail to enlist her in a time challenge. "Say, ‘I'll check back in with you in an hour, and we'll see if we've gotten these reports/ organizing chores done.'" Or promise yourself motivational rewards for completing the task at hand, suggests Dr. Salerno.
Energy Zapper #4: Poor PostureYou already know that not sitting or standing straight is bad for your body. But all that hunching over a computer screen or cradling a phone on your shoulder wreaks havoc on your energy level, too, says Pia Martin, a San Diego health and wellness chiropractor. "When you sit for long periods, you tend to slump forward, leading to rounded shoulders and a tilted lower spine. Your muscles contract, and blood flow is impaired," which limits the amount of oxygen to your brain.
Energy Fix Sit up straight! Your legs should be at right angles to the floor, your arms at right angles to your keyboard. Be conscious of keeping your shoulders down, not up near your ears. Adjust your computer screen so your eyes gaze at the middle of it. And don't just sit there--if you have to, set a timer to go off hourly to remind you to get up, stretch and get a drink of water. When you get back to your desk, do a quick posture check: Shoulders down! (Reboot your posture with these tips.)
Energy Zapper #5: Toxic Indoor Air Humming copy machines. Cleaning products. Dry-cleaning chemicals. Synthetic carpeting. Even the desks in your office may be contributing to the load of toxins you breathe each day, because all of them release chemicals into the air. "No one knows for sure how much harm these cause to our bodies, but they do build up over time, and can drain your energy by potentially interfering with thyroid function and overloading the body's detox system," says Frank Lipman, MD, a New York City physician and author of Spent: End Exhaustion and Feel Great Again. (Reduce your exposure to chemical toxins.)
Energy Fix Get outside. If you're feeling tired, go out for 10 minutes to breathe fresh air. Indoors, cultivate houseplants, which are remarkably good at absorbing toxins. And don't wear shoes inside the house--you're dragging not just dirt indoors on your soles, but pesticides and other harmful chemicals too.
Energy Zapper #6: Eating Too Much at Once Consuming a big meal is always something that will cause a dip in energy later, but that effect is most noticeable in the afternoon because the slump happens at that reach-for-coffee-or-sugar hour: 3 p.m. Here's what happens: You fill up on a carb- and calorie-rich lunch and, as nutrients are absorbed by your body, excess glucose is dumped into your bloodstream, and your body releases insulin to process all that sugar. "A better idea is to spread out what and how you eat throughout the day to keep energy levels steady," says Gloria Tsang, RD, founder of the nutrition website HealthCastle.com.
Energy Fix Eat every four hours, instead of the usual six. To reform lunch, "try to brownbag more often than eating out," says Tsang. It's a fact that if you buy takeout or dine in a restaurant, you're likely to eat more. Four hours after lunch, have a snack. If you're going to eat dinner a couple of hours later, keep the snack small, such as half a turkey sandwich, or a yogurt and some crackers. Other ideas: Drink liquids (water, tea) all day. "Dehydration makes you tired, too," says Tsang. If you usually have coffee right after lunch, try it a little later in the afternoon and make it a latte. The caffeine's an obvious pick-me-up, but the little bit of fat and protein in the milk gives you a snack-like boost. (Increase your energy with a smarter lunch.)
Energy Zapper #7: Living in Artificial Light Our natural body rhythms are keyed to the rising and setting of the sun, says Carol Ash, DO, medical director of Sleep for Life, a sleep-disorder clinic in Somerset, New Jersey. When you open your eyes in the morning and get your first glimpse of sunlight, your brain receives a signal that helps it set its sleep-wake clock for the day. Similarly, seeing sunlight during the day gives your brain a boost. So if you are awake before the sun, and/or don't see much sun all day, your body is experiencing something a lot like jet lag.
Energy Fix Instead of hitting the coffee cart when you're flagging, hit the sidewalk--the combination of physical exercise and a shot of sunlight will energize you. You don't need much: "A 10- to 20-minute walk in the sunshine will give you a boost," says Dr. Ash.
Energy Zapper #8: Listening to Negative Nellies You may be upbeat, but it can be exhausting to listen to complainers all day long, whether it's the fellow mom who calls to trash-talk the neighbors or the coworker who never has a positive word to say. It's not your imagination: A 2006 study at Chicago's Northwestern University found that people forced to listen to "high-maintenance" colleagues became frustrated and unfocused, and suffered a decline in the quality of their work.
Energy Fix Insulate yourself as best you can. If a coworker loves to enumerate her complaints, cut her off with a firm but polite "I really have to get this finished," then smile and get to work. She'll get the message. If it's your own negative thoughts that drag you down, train yourself to banish them by listing, daily, the things you're grateful for, so you can pull out that list when the negative stuff intrudes.
Energy Zapper #9: Holding a Grudge It takes a surprising amount of energy to remember whom you have a grudge against, and to continually update the faults, missteps and things you're mad about. "Resentment is a huge drain physically as well as mentally," says Dr. Lipman. "Anger, resentment, grudges--all of these emotions are toxic, and we hang on to them in our bodies especially in tense, tired muscles."
Energy Fix It takes practice, but try to forgive old mistakes. An easy way to start is to simply be aware of the times negative thoughts about others creep into your mind, says Dr. Lipman. "Think of others as flawed humans, which we all are," which makes it easier to forgive-and free up energy.

Guide to a Whole Family Healthy Living

How can you attain a healthy living for your whole family? It sounds like it is a heavy task to accomplish. But wait, let us investigate what are the factors involved. Realistically, these are determined by different factors for each and every person. In other words, it is a case to case basis. However, there is a general recommendation from the experts that we can follow.These are the two things we need to remember:- A well balanced diet will lead to good health. It will maintain your body weight and will receive complete food nutrients that your body normally requires.- Regular exercise will keep your body fit. It will make your heart strong and healthy. A good heart will reduce the risk of heart attack and cardiovascular diseases. If you have excess weight, you will easily loose it.Why healthy eating is so important? The key benefit of healthy eating is keeping your body weight on its normal level. It will prevent our body from gaining weight and so is our calorie level. In short, we will live a better and longer life.What is a healthy diet by the way? A healthy diet is composed of the following:- The first type is energy food or starchy food. The popular food examples are rice, bread, cereals, noodles and potatoes.- The second type of food are the vitamins and the minerals. We can get it from fruits and vegetables.- The third type is the grow food or protein food. This is the component that is responsible for our growth. Examples are meat, fish, eggs,beans and peas.The ideal healthy living for the whole family is the practice of eating healthy foods moderately and doing exercise regularly. However, you still have to go to your regular schedule with your family doctor or whenever it is necessary.Article Source: http://EzineArticles.com

How to Control Allergies With the Use of Aloe Vera

There are many allergens that are responsible and these include dust mites, perfume, chemicals, pollen and certain foods. With some individuals it is a genetic weakness of digestion, nutrition and the environment.Collagen will need to be strengthened in order to ward of allergy attacks. When collagen is weakened in the nose, lung tissues or intestinal tract, foreign invaders enter the blood stream. This causes an allergic reaction. By taking an aloe vera supplement, reversal of these dreaded symptoms can be realized.Individuals who are prone to allergy have weakened digestion which will not allow the body to absorb the nutrients properly. Whenever the body is able to absorb these nutrients with the aid of aloe vera, than the body will begin producing the needed collagen to help ward off allergies. Natural anti-inflammatory and analgesics are found in the yellow sap portion of the aloe vera plant - this will reduce the swelling and skin irritation. Additional components of the aloe vera gel will further reduction of allergy symptoms.Another means to help obtain relief will be by detoxifying and cleansing the liver. Hives, eczema and psoriasis are put to rest by a yearly spring cleaning of the liver. Using aloe vera in cleaning the liver enhances liver functions. Many compounds in it help with this liver detoxification. A yeast, Candida, found normally in the body but when allowed to multiply will cause white coated tongue, yeast and fungal infections, allergy and poor digestion. Aloe vera in the diet as well as proteins and vegetables will ground to a halt the over abundance of this pesky "creature."Mirjam T. shows people how to improve health with aloe vera by offering advice on the health benefits of aloe vera supplements and how to best use this marvelous plant. Find out how to fully benefit from this plant yourself by checking out her site.Article Source: http://EzineArticles.com/?expert=Mirjam_T

5 Steps to Survive Winter Allergies

Most of us associate allergies with spring and summer when things are in bloom. As we have discussed here previously some years even some of us who don't have allergies seem affected by a vigorous bloom. However folks who have spring allergies are also more prone to winter allergies also. The human immune system's sensitivity to different allergens is very individualized. But if one is prone to spring allergies then there is a greater chance that you may have problems in the winter even though the triggers are entirely different.When the weather gets cooler, we close up the house and turn on the heat making the perfect storm for allergy sufferers. Dust, mold mildew and pet dander are the big winter culprits. The secret is these things are actually around all year long. In sensitive individuals these factors may intensify allergies any time of year, but really come into play in the cooler weather. Trying to minimize the amount of these allergens in your environment is helpful. Even though you cannot truly be the master of your domain, you can improve the condition of your habitat.1. Avoid known allergens: This means some regular house cleaning, probably weekly with a more vigorous attention to problem areas once per month. Keep pets out of the bedroom. Keep your sleeping area as a safe zone to keep down the amount of pet dander, dust and molds that animals also carry on them wherever they go. You spend a lot hours in your bedroom so keep it as allergen-free as possible. Really sensitive individuals may consider showering more often to remove potential allergens from hair, skin and clothing.2. Change your bedding weekly. Washing sheets, linens and towels helps keep the amount of dust, dust mites and mildew down to a minimum. Dust mites are microscopic organisms that exist everywhere. They thrive on dry skin cells that naturally slough off our bodies. Special bedding or mattress covers can be purchased that help contain this situation for individuals who need additional help. Allergy bedding and special mattress covers can purchased at many department stores that handle regular bed linens.3. Add moisture. The dry indoor air exacerbated by heating systems of any kind is irritating to airways and tends to make people with allergies even more vulnerable. Room humidifiers, liberal use of saline nasal spray, nasal irrigation systems, and simply staying well hydrated by drinking plenty of fluids can be very helpful.4. Take allergy medicine regularly. If you suffer with allergies, you need to be pro-active and take a preventive stance against your symptoms. Waiting till you feel bad is too late. It is much harder to gain control by that time. There are good non-sedating antihistamines that are available now without prescription that are very effective and still form the foundation of allergy control.5. Consult your health care provider. If you still can't gain control and a functional level of comfort with the above mentioned measures, there are additional prescription medications that can be effective. Discussing which choices are right for you and the severity of allergies would be time well spent.Whatever you do don't give up. There is help. It is just a matter of identifying what are your triggers are and how best to avoid them.Physician with over thirty years experience in both family practice and emergency medicine in both rural and urban settings. Dr Kaler is also author of the medical mystery thriller Turnabout by Bruce Kaler. Visit my website at http://seattledoc.comArticle Source: http://EzineArticles.com/?expert=Bruce_Kaler_M.D.

3 Steps to Healthy Eating Despite Food Allergies

If you've been diagnosed with a food allergy knowing which foods to buy and cook can be really challenging.It can also be difficult to get all of the nutrients required for a healthy diet when part, or whole food groups have to be excluded from your diet.Here are 3 simple tips to help you cope with food allergies, and still follow a healthy eating plan:#1 Choose food wisely If you've been diagnosed with an allergy, it can be very daunting to go food shopping in the initial stages.But, by paying a little more attention than normal to food labels, you'll soon be able to breeze around the supermarket in no time, and food shopping won't seem so difficult with practise.Try to choose foods with a shorter ingredients list, and those that contain recognisable items, rather than a list of codes or numbers. Organic food stores are a great place to shop for particular foods, and they're often less likely to contain nasty ingredients that will effect your health.I'd suggest noting down a list of all the allergens you are trying to avoid, and any alternative names they can go under. This way you'll be more focused at the supermarket, and you will know exactly what food items you simply cannot purchase anymore.Rest assured that each trip you make to the supermarket will get easier and faster as you get more experienced in determining which foods are suitable.#2 Be adventurous with cooking When you've been diagnosed with a food allergy it can be tempting to stick with 'safe' recipes! However, it's essential that you get plenty of variety into your diet.So, try to be adventurous in the foods you choose, get recipe books specific to your condition, and do your research on the Internet for more ideas.It's very important that your diet is varied, containing a wide range of different coloured fruits and vegetables in particular.Try to stick with food items that are as close to their 'whole' form as possible, for example fresh fruits, veggies, nuts, seeds - if tolerated. This way, it's easier to avoid some of the ingredients you may allergic to, and you'll still be eating a healthy diet.#3 Use suitable substitutions A varied diet is important when you have a food allergy, to make sure you are getting all of the nutrients you require for good health. This is made somewhat easier today with the variety of alternative foods available.If you are allergic to milk or dairy, look out for:Rice milk Soy milk Almond milk Soy cheese Soy dessertsIf you are allergic to eggs, try:Egg replacement - can be purchased at your supermarket Flax seed - for every egg white, use 1 tablespoons of flax seed and 3 tablespoons of water 1 Banana - can replace 1 egg in cakes 2 tablespoons of potato starch - can replace 1 eggIf you are allergic to wheat, look out for:Oat flour Rice flour Rye flour Barley flour Millet flour Buckwheat flour Spelt flour Soy flour Gluten free breads, cakes and biscuits Gluten free pasta, and cerealsAre you struggling to find effective weight loss help? Visit Dietriffic.com for reliable healthy eating ideas, authored by registered dietitian, Melanie Thomassian. Oh, and don't forget to grab your FREE ebook on how to break bad habits.Article Source: http://EzineArticles.com/?expert=Melanie_Thomassian