Sluggishness, especially in women, may be a sign of low iron, says Ormsbee. Women aged 19 to 49 need 18 to 30 milligrams a day of this mineral (eight milligrams after age 50), which helps the blood absorb energy-producing oxygen. If you suspect your iron level is low, have your doctor check it out. Don’t try to self-diagnose, since taking too much iron can damage your liver and intestines.
Energy-boosting tip: Iron found in red meat is the most easily absorbed by the body. Other sources include seafood, whole grains, leafy green vegetables and legumes. These are best combined with foods or drinks rich in vitamin C (salad with spinach and mandarin orange, for example, or a whole grain breakfast cereal topped with strawberries) to maximize absorption of the iron. To help you meet iron and other nutrient requirements, take a multivitamin and mineral supplement, according to the label or your doctor.
9. Strike the right nutritional balance
Combine food rich in complex carbohydrates (such as a whole grain bagel) with a protein (such as an egg) and some essential fatty acid (also found in omega-3 eggs, fish and canola oil, as well as in nuts such as walnuts). Your energy level will remain higher for longer. "Carbs are the preferred source of fuel for energizing your brain," says Ferguson, "and protein provides staying power."
Energy-boosting tip: Choose whole grain carbohydrates such as brown rice, oatmeal and whole grain pasta. Fibre helps keep digestive systems in top order, which keeps lethargy at bay.
10. Cut out caffeine
Resist the urge to grab a coffee when you need a jolt. Caffeine stimulates adrenalin release and blocks a relaxing brain chemical called adenosine, says Posen. "The net result is that it jazzes up your body and produces a stress reaction; once the initial jolt wears off you’re left feeling even more tired than before." Posen says 75 to 80 per cent of his patients say they sleep better, are calmer and more relaxed and have better energy after giving up caffeine for three weeks.
Energy-boosting tip: Wean yourself off caffeine to prevent withdrawal headaches. Cut back by one serving each day until you’re down to zero. Keep in mind that caffeine is also found in tea, cola and chocolate. Even decaffeinated coffee contains a little caffeine. If you don’t want to kick the caffeine habit altogether, limit yourself to one to two cups a day and have them before noon so the caffeine is out of your system by bedtime.
Read more:
• 5 steps to healthier habits
• Quiz: Are you a night owl or an early bird?
• Could sleep apnea be ruining your rest?
• 5 steps to a good night's sleep
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