Tips to boost your energy

The women are fantastic. They are the ones who give life, and ensure its maintenance. They are also the foundation of their family. In addition, most of them have jobs and responsibilities outside the home.

Most of the time, women also have a lot on their plate, but their energy and good performance are qualities that are often taken for granted. In addition to their stressful lifestyles, they have to deal with their menstrual cycle and hormonal changes, which can affect their mood, and their energy.

It is therefore easy to understand that it is not easy every day, and that women can easily get depressed, certainly at this time of the year, because of the winter. If you feel increasingly tired, and you seem to lack energy even after resting, then it would be advisable to consult a doctor.
However, if you are just looking for some tips to boost your energy, and be even more extraordinary and successful in your daily life, here are some tips to help you do just that:

Go to the store, and you'll see a multitude of vitamins, herbs, and other supplements touted as energy boosters. Some are even added to soft drinks and other foods. But there's little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work. Thankfully, there are things you can do to enhance your own natural energy levels. Here are nine tips:

1. Control stress
Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.

Protect yourself from the damage of chronic inflammation.

Science has proven that chronic, low-grade inflammation can turn into a silent killer that contributes to cardiovascular disease, cancer, type 2 diabetes and other conditions.

2. Lighten your load
One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of "must-do" activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.

3. Exercise
Exercise almost guarantees that you'll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising can lead to higher brain dopamine levels, which helps elevate mood. When walking, pick up the pace periodically to get extra health benefits.

4. Avoid smoking
You know smoking threatens your health. But you may not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep. And once you do fall asleep, its addictive power can kick in and awaken you with cravings.

5. Restrict your sleep
If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd but determining how much sleep you actually need can reduce the time you spend in bed not sleeping. This process makes it easier to fall asleep and promotes more restful sleep in the long run. Here's how to do it:
*    Avoid napping during the day.
*    The first night, go to bed later than normal and get just four hours of sleep.
*    If you feel that you slept well during that four-hour period, add another 15-30 minutes of sleep the next night.
*    As long as you're sleeping soundly the entire time you're in bed, slowly keep adding sleep on successive nights.

6. Eat for energy
Eating foods with a low glycemic index - whose sugars are absorbed slowly - may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero.

7. Use caffeine to your advantage
Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p.m.

8. Drink water
What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It's not some pricey sports drink. It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue.
For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.