We all need energy for every thing we do in life. Being able to tweak more energy from our minds and our bodies is a worthwhile pursuit. If you can change your energy levels by a few per cent you will achieve a hell of a lot in life and feel the better for it.

The mind is linked to the physical, so tweaking our mind energy as well as our physical energy levels will give you a double boost. So without further ado here is:

101 Ways to Boost Your Energy Levels

1. Drink Plenty Water

Water really is the elixir of life and we need to drink plenty of water to keep the cells in our body regulated. Water’s essential for the body’s growth and maintenance, as it’s involved in a number of processes. For example, it helps get rid of waste and regulates temperature, and it provides a medium for biological reactions to occur in the body.

2. Go For A Brisk Walk

Walking has to be the cheapest and best exercise to get you feeling fit and more energized. There is no need to join a gym. It is low impact but can strengthen the density of our bones as it is a weight bearing activity.

3. Meet Up With Your Friends

Sometimes your busy work schedule completely wears you out. You usually get into the habit of attending to your daily chores and take out no time for yourself. This could lead to a feeling of isolation which in turn makes you depressed and reduces your energy levels. Meeting up with friends on a regular basis is a good idea to boost your energy levels and to stimulate your brain.

4. Communicate

Bottled up emotions could act as energy drainers. If something’s bothering you, a relationship problem or work problems; it’s very important that you communicate with someone you trust.

5. Revitalize Yourself

One of the simplest ways to get rid of the lazy and lethargic feeling is by freshening up. If you’re feeling really tired and lazy, the easiest way to kick the lethargy is splashing ice cold water on your face, the chilled water will quickly rejuvenate you.

6. Consume Enough Iron

Deficiency of iron is one of the major reasons for lack of concentration. Do you find your mind wavering off at many occasions? Or do you tend to get lethargic very easily? You could be suffering from Anemia, i.e. deficiency of iron in your body. Iron leads to the production of hemoglobin in your body, these blood sells are responsible transportation of oxygen in your body. Lack of hemoglobin leads to low oxygen levels, which makes you tired, lazy and very low on energy.

7. Chew Peppermint Or Spearmint Gum

This is probably the easiest way to perk yourself up if you’re feeling tired in the middle of the day.

8. Analyze Your Relationships

We all have relationships in our lives that seem to drag us down. Go through your list of friends and colleagues who are negative and avoid them if you can. We are talking about people who are negative by nature and not people who have had something happen to them recently as that is different altogether.

9. Get Your Thyroid Checked

If you tend to get tired quite quickly in the mornings, or suffer from chronic depression or are low on energy levels on an everyday basis, then you should get your Thyroid checked. Thyroid disease a very common disorder and is more likely to affect women.

10. Make A To-Do List

Every month make a list of the things you need to do, for example list out all the bills that you need to pay and when you plan to pay them or plan out which all friends you want to meet up with in the coming weeks or you can chalk out a few point you need to finish at work. This way you’re organizing your life and building up anticipation.

11. Stretch

A simple stretch can boost your energy in no time! Stand up and go on your toes, with your hands stretched upwards. Try to reach as high as you can with your fingertips stretched towards the ceiling. Keep this posture for a few seconds.

12. A Glass Of Lemonade

If you’re feeling drained or have very low energy levels, a good way to snap out of it is a chilled glass of sweet lemonade. It instantly snaps you out of the lethargy due to the quick sugar rush your body gets.

13. Eat a Bit of Chocolate

Even though this is a scary option for all you waist watchers out there, chocolate is one of the best anti depressants (not to mention that it’s the tastiest one too!). Chocolate acts as an effective anti depressant because it consists of a neurotransmitter called ‘serotonin’, which acts as a great anti depressant. Its also has several stimulants like theobromine and phenylethylamine which lift your mood up in no time.

14. Laugh

Every time you laugh or giggle your brain releases a substance called Endorphins. Endorphins are substances that make you feel good, awake and energetic. Laughing has many other advantages as well! The endorphin produced improves your immune system, reduces the risk of chronic depression and also helps in preventing heart diseases. A good comedy or a night out with friends will boost your energy.

15. Smells Good

Many different scents are known to increase your concentration levels and to make you more attentive. One of the best examples of this is to cut a nice juicy lemon. It’ll immediately make you more attentive. Other smells that can instantly perk you up are: rosemary, mint, peppermint and spearmint. These scents are known to vitalize your senses, hence making you more alert.

16. Tai Chi

Tai chi is a very ancient art form practiced in many different parts of the world. One of the basic steps in tai chi is also known as ‘the beginning’. It’s a very effective way to calm your mind, increase your blood circulation and as a result feel energized.

17. Make Time For Yourself

The lifestyle followed by people today is very unhealthy. A lot of people tend to suffer from chronic stress. You’re usually occupied with work and the daily chores and tend to forget your own needs. Sometimes, spending some alone time can be very effective and much needed.

18. Quit Smoking

Smoking is a very dangerous energy draining habit. It has many ill effects. The nicotine acts as a relaxing agent as well as a stimulant.

19. Healthy Breakfast

As the name breakfast suggests, it means to break your fast after a long duration. So it is important to begin your day with the right kind of meal, for it has a direct impact on your energy levels throughout the day. Having a good breakfast keeps you energized for the mornings and helps you avoid the carbohydrates and the fats in the afternoon.

20. Lose A Little Weight

Losing the extra pounds not only makes you feel better, it also helps your body in more ways than one. All the things that you can do to lose weight have a direst impact on your health and energy levels.

21. Be Presentable

To stay energetic all day long means you have to feel good from within. Paying attention to the way you dress will have a direct impact on your confidence and the way other people see you.

22. Avoid Alcohol Before Sleeping

Alcohol is not advisable before going to bed because it affects your sleep pattern in more ways than one. Making you feel more irritated the next day and leads to low energy levels.

23. Get Enough Sleep

The number of hours you sleep is directly related to your energy levels. Your body requires adequate amount of sleep to work properly the next day. Working overtime or sleeping in irregular patterns or not getting enough number of hours for sleep can affect your body’s energy levels and mood swings.

24. Take Small Breaks

If you’re too involved with work for long hours then a very simple way to get energized is by taking small breaks. For example, if you’re working for 7 to 8 hours non stop, then make sure you take a small ten minute break every 2 hours.

25. Concentrate On Your Breathing

A lot of times when we’re too tired or stressed out we tend to take small, shallow breaths. Sometimes when you’re concentrating really hard or you’re tensed about something, you stop breathing for a few seconds without actually consciously realizing that you’re doing it. Taking time to take long, slow, deep breaths will help re-energize you.

26. Sing Loudly

A great way to lift your mood up on a boring work afternoon is by singing one of your all time favorite rock songs loudly. Start singing out loudly with full enthusiasm and you’ll find your energy levels rising up in no time.

27. Have A Small Snack For Lunch

The key to being healthy lies in a having a good breakfast and a light lunch. Keep the lunch as a small power snack which gives you a spurt of energy.

28. Wear Vibrant Colors

Wearing bright colors can actually boost your energy according to some psychologists. Color therapists believe the color of clothes we wear have a direct impact on our mood and how others treat us.

29. Lavender Scent

Lavender is a sweet smelling plant. It’s is known that some scents invigorate your senses. Lavender scent is one such scent that makes you more alert and attentive.

30. Play Minesweeper

Boost your energy levels with a quick game of minesweeper on your computer or other games loaded into your computer software. A quick ten minute game will revive your lagging energy levels.

31. Eat Six Small Meals

Eating small quantities is a healthier option plus it gives you a jump start on the energy levels. On the other hand, eating large quantities fills you up and makes you more sluggish and tired.

32. Go On A Vacation

A great way to rejuvenate yourself and bring out the best in you is by going on a vacation. Taking a short break from your stressed out schedule can do wonders for you.

33. Be Cautious About What You Eat:

Even if it’s a small sweet or a large burger, make it a point to always check what you eat and when. Before ordering in a restaurant or before you fix a meal for yourself, think about how healthy that particular item is, and how it will affect your energy levels.

34. Listen To Music:

It is a well known fact that listening to music helps you unwind. Music invigorates the pleasure senses in your brain; hence making you feel more light headed and happy.

35. Don’t Drink During The Daytime:

A mid day drink, however small it may be, is not advisable. Alcohol has several adverse effects, as it is a depressant it depresses your whole immune system and feels you feel a little sleepy. Even 1 pint of beer can make you feel tired and sluggish throughout the day.

36. Do More Cardio:

The sedentary lifestyle followed by many today completely burns us out. By the end of the day, you may have back pains because of sitting in one chair all day, and your shoulder muscles are stiff because of constantly working on the computer. Doing cardio exercises has the exactly opposite effect. It improves your circulation, and exercises your muscles making you feel more energetic.

37. Practice Yoga

Yoga is a very ancient art form of self development. All the things involved in yoga have an extremely positive impact on your energy levels and your body.

38. Consume More Ginseng

Ginseng had active ingredients called ‘Ginsenosides’, which can improve your stamina and can help control low blood sugar.

39. Keep A Track Of The Caffeine

Quite a few of us have a hot mug of coffee to snap out of the laziness. Caffeine temporarily increases your body’s energy levels, followed by an immediate fall in the energy level, due to low blood sugars.

40. Soak Up Some Vitamin D

One simple way of gathering energy in your body is by soaking up some warm sun in the morning. It’s enriched with vitamin D and gives you energy. Make it a point to go out in the sun for sometime everyday.

41. Vitamin B Complex

Vitamin B complex is a very important part of your diet. B complex helps in combating a lot of medical conditions such as Alzheimer’s and Chrone’s disease. It also helps in overcoming anxiety, depression and fatigue.

42. Practice A 10 Minute Power Nap:

A power nap is usually not more than 10 minutes. If you tend to get sluggish and tired after lunch then try having power naps. A power nap is a ten minute nap that helps in restoring your energy levels.

43. Avoid Negative Environments

Try your best to avoid any kind of negativity in your life. You can start by avoiding people who have a negative attitude or avoid negative conversations or thoughts. Keep yourself pre occupied with other things instead. It is a known fact that you tend to get affected by the people you spend time with.

44. Be Enthusiastic

It is important to be enthusiastic in everything you do. Always remember that there are better chances of you having a good day at work if you’re all excited and happy about it. This might sound a bit too simplistic, but going to work dreading the day ahead will definitely not boast your energy levels. Find something good about your work and focus on that.

45. Meditate

Meditation has an immense impact on your mind and body. It’s a method by which you can combat anxiety and pressure thereby increasing your energy levels. This is a known, scientific fact yet so many people still don’t practice it.

46. Conserve Energy And Use It In The Right Places

A lot of times we subconsciously waste a lot of energy on things that don’t require attention in the first place. For example; arguing with someone, not only do you waste your energy over a conversation that you didn’t need to pursue in the first place, but you also get angry and crash your energy levels.

47. Drink 1 Glass Of Milk

Milk is a rich combination of all the nutrients, minerals, fats and proteins required by our body. In order to have a healthy diet, try drinking at least one glass of milk in the day.

48. Practice A Healthy Lifestyle

Much more than following extra tips from here and there, it is important to follow a healthy lifestyle. You don’t need to be Einstein to figure out that you can be more energetic if you quit smoking, drink less frequently , eat healthy and sleep regularly.

49. Read Food Labels

Reading the food labels is a good habit that everyone should inculcate. It makes you conscious about what you’re eating, even if it’s a simple packet of chips or a bar of chocolate. This way you can keep a track of how many carbohydrates and fats you’re taking in.

50. Adrenalin

When adrenalin is produced in the body due to certain situations, it needs to affect the secondary organs. In all the situations when the Adrenalin does not create an effect, it needs to be flushed out of the body. This requires many nutrients and high energy levels. Except for the situations when you need to be defensive or you need to attack, all the other times, adrenalin is bad for our bodies. Its stops digestion, increases heart beat and produces extremely high energy levels followed quickly by a drop in energy. This can happen when we are stressed out.

51. Stop Worrying

Easy to say, harder to do. A lot of people, especially women, tend to worry too much over the simplest things. Worrying over something is never useful; either you go and set things right and if you cant do so, then you might as well stop fretting over it. Worrying over petty things that can’t be helped just robs you of energy.

52. Control Your Temper

If you’re someone with a short temper who kicks off at the tiniest of the things then this one’s for you. Getting angry is a major energy drainer. Every time you lose your temper at somebody your energy levels drops suddenly. Practicing meditation daily can help with this or go to an anger management class.

53. Analize Your Energy Levels

Everyone has their energy highs and lows. For example if you’re someone used to attending meetings every alternate evening then your concentration is at an all time high around that time. Likewise, some people feel lethargic after having lunch, so this could be the low time on your energy chart. Analyze your day and find out when your energy levels are at their peak and when they’re at their lowest.

54. Don’t Be Monotonous

The same, monotonous routine can be very boring. This leads to lethargy and low energy levels. The alternative to this problem is to be spontaneous. Learn to be unconventional! Go out and do different things every now and then.

55. Yeast Infection

Get yourself checked for a yeast infection. The presence of a yeast infection can drastically lower your energy levels by attacking the immune system.

56. Fish Oil Supplements

Fish oil supplements are one of the most important ones, for the simple reason that they’re not usually present in our diet unless you eat a lot of fish. And these fish oils are essential in combating cardiovascular diseases. Fish oils also act as mood regulators. Most of the advantages of fish oils such as its ability to combat Alzheimer’s, high cholesterol, depression and anxiety can be attributed to the Omega 3 fatty acids present in it.

57. Get A Pet

Getting a pet is one of the easiest ways to unwind and get rid of the stress. A dog or a cat can help you unwind at the end of the day simply by petting them and feel the unconditional love that pets can give us.

58. Set Goals And Rewards

This is another simple way of increasing your energy and enthusiastic on an daily basis. Make a list of the things you need to finish or achieve, and set a deadline for each. Set a reward for each, this helps in finishing the job on time as well as feeling content on doing it.

59. Eat Plenty Of Berries

Berries are a rich source of vitamin C. They also contain small amounts of magnesium, potassium and other elements. Eating berries has a number of advantages such as; clear vision and helps in combating some types of cancer. It is also found that the darker the color of the berries, the more benefits they have.

60. Stop The Gossip

Gossip can increase energy levels, however the negativity can leave us feeling drained negating the peak we feel at the start of a gossiping session.

61. Aromatherapy

Aromatherapy is a simple method in which subtle sweet smelling substances are used to help you feel relaxed and calm. It’s a rejuvenating process that revives you from within.

62. Follow Your Body Clock

Maintain a regular time of going to bed and waking up. You body clock gets used to sleeping and waking up at a particular time. Changing this time can lead to a disturbed sleep which results in low energy levels and exhaustion.

63. More Fiber

Fiber is one of the most important components of our diet. It is filling and does not add calories and is a good food source for dieting. Soluble fiber is known to help in leveling out blood sugar.

64. Have Tea

Tea is a commonly consumed beverage with a number of advantages such as; anti-cancer properties and prevention of blood clotting. Tea is also an antioxidant and thus helps prevent cardiovascular diseases. Obviously, too much tea is not good for you but everything in moderation. Green teas, especially, are good for you.

65. Combat Stress

Completely removing stress from your life is an impossible task. So the best you can try to do is remove the major chunk of it. Analyze your life and spot the stressful areas, like a stressful relationship or your work etc. Now, think about the reasons why things are not working out correctly in all of these fields and try working on them to help you feel less stressed.

66. Prioritize Your To-Do List

It’s horrible to wake up in the morning and see a to-do list that is almost impossible to finish. This is a very demoralizing factor for the entire day, so make a ‘finish-able’ to-do list, something that you can finish comfortably. This will keep you more enthusiastic and help boost your energy to complete the tasks.

67. Treat Yourself To A Massage

Pampering yourself can be one of the best ways to feel revitalized and fresh. So the weekend’s coming up and your full body’s aching because of sitting in that one chair all the time. It’s time to treat yourself to a massage, either professionally or by your partner.

68. Eat Yoghurt

Yoghurt is very nutritious, with a lot of additional health benefits. It is delicious with fruits at the base and is extremely rich in calcium and protein. Yoghurt also helps in preventing Osteoporosis to some extent. It is highly rich in potassium, which improves the immune system. All this leads to increased energy levels over time.

69. Eat More Eggs

Eggs are a very good source of nutrition. Having eggs for breakfast is good as it is very rich in proteins, the perfect way to start a day. The protein makes you feel fuller and as a result you tend to eat less for lunch. Eggs are also a rich source of vitamin A and E, which are required for growth and protection against foreign bodies.

70. Switch Off The TV

TV is an energy drainer. Watching a lot of soaps lets you experience the emotions and turmoil that it’s characters are in, therefore draining you of energy. Try not watching soaps for 1 week and observe how much your energy levels rise in the evening.

71. Skip The Energy Drink

Energy drinks basically consist of large amount Caffeine that stimulates the brain with a feeling of extreme amount of energy. As a result, snapping out off the feeling of sluggishness and laziness. However this is just the induced feeling, and is nowhere related to the actual energy you have. These drinks maybe okay occasionally, however the other chemicals they have in them will make you feel less than energetic in the long run.

72. Get Enough Vitamin C

We’ve all heard the benefits of vitamin C to boost our immune system and keep the cold and flu away. It also helps to increase out energy levels.

73. Get Your Blood Pressure Checked

Low blood pressure is also called ‘hypotension’ and leads to a decreased rate in the functioning of the heart. Low blood pressure could be another reason for lack of energy and lack of concentration.

74. Go Nuts!

Nuts are very rich source of protein, vitamin E, phytonutrients and many other nutrients. They are also rich in soluble fiber. This makes them a healthy and a tasty source of nutrition.

75. Give Your Pet A Separate Bed

Most pet owners complain of disturbed sleep. Those people who sleep with their pets in the same room get disturbed at least 4 to 5 times in the night. Pets are known to cause disturbance while sleeping on the same bed. The first requirement of having good energy levels throughout the day is getting quality, undisturbed sleep for enough hours in the day. Yes it’s great having a pet, but not sleeping on the same bed as you.

76. Chia Seed

Chia seeds are very high it all kind of nutrients and minerals. Because of their gelling action they’re also used for dieting. They help in balancing blood sugar levels and helps in maintaining good energy levels throughout the day.

77. Do Pranayama

Whether you actually do yoga or not, a few postures or ‘aasans’ in yoga are an could be beneficial for you. One such exercise is the pranayama, it’s a breathing exercise which is usually done in the beginning of the day and whenever you need to calm down or relax. Although it’s easy enough It is better explained at this Pranayama site

78. Walk Barefoot

Simply walking around barefoot in the pristine beauty of nature can be a very energizing experience. You can simply walk in your backyard or the lawn in the garden or the warm sand on the beach or even when you go out to an exotic place for a vacation.

79. Clear Out The Clutter

In many cultures it is believed that positive energies don’t flow through clutter. So if you’re someone who believes in it then you should keep clearing your clutter from time to time. I am a firm believer in clean house, clean mind, so clearing out the clutter definitely increases mind energy.

80. Pray

A lot of people find praying helpful at various times throughout the day. If you don’t believe in God or have your own deity then pray to yourself, ask your self for forgiveness, ask yourself what you should do in your hour of need, ask yourself to give you strength.

81. Get Motivated

One of the best ways to feel energetic is to have goals and keep motivated to reach your goals.

82. Smile:

Smiling is a very simple gesture that could mean many things all together. Beginning your day with a smile on your face creates a positive atmosphere. Be positive and begin on a good note. Smiling also improves your health and reduces your stress levels as well.

83. Lean Protein

Lean protein is a very important component of a healthy diet. It is also an excellent diet food source. It is very filling and adds no calories to your meal. Any kind of white meat is rich in lean protein, like; chicken and turkey. While selecting the white meat try to take the lightest shade of meat for the least amount of calories. Fish is also a rich source of lean protein.

84. Do Good Deeds

A lot of times you can feel very energized by doing good deeds without expecting anything in return. Like buying a small gift for someone you love or donating money or by simply helping someone when they need it.

85. Liquorice

Liquorice is very good herb for people who suffer from fatigue. It’s great for improving immune health. But make sure you consult your physician before you try Liquorice or any other herbs. If it’s recommended by the physician then you can have half a tablespoon of it everyday for about 2 months. However,Liquorice isn’t a tasty alternative so another herb that can be used in its place is Schisandra. Just like licorice it improves the immune system and helps people who suffer from fatigue. Both licorice and Schisandra are herbal alternatives in overcoming fatigue.

86. Passionate Living

The first and the foremost thing about living an energetic life is to feel that way about it. And the best way to do so is by doing what you love. It’s the simplest way of making yourself content from within and thus bringing out y0ur energy and the enthusiasm.

87. Do Things

The number 1 reason why people lack energy today is because they don’t do anything. Today’s lifestyle means we can be sitting in front of a computer screen all day and come home to a TV screen to unwind. The best alternative for this is to get up and start doing things and moving about in the office ore, going for a walk, go to the gym, anything that gets you moving.

88. Exercise

Exercising is the ultimate way to have more energy and stamina. Every time you exercise you can actually feel an instantaneous change in your body. You can feel your muscles stronger and more efficient. This is because exercising gives immediate results.

89. Eat Dry Fruits

Dry fruits are a rich source of various vitamins and minerals. They are usually easy to digest and clean your internal system. Dry fruits are a must have every morning, because they perk you up with all the essential vitamins, minerals, and acids. They’re also rich in protein and fiber.

90. Eat Bananas

Bananas are rich in calcium, potassium as well as carbohydrates. Calcium is required in our body for the development of bones and teeth and potassium is required by our body to maintain constant blood pressure. Carbohydrates are anyway the basic source of energy.

91. Water Therapy

Take a nice long shower and perhaps a scented shower gel. This will make you feel energized and fresh from within. It’s one of the simplest ways to rejuvenate yourself. The temperature of water is not crucial; however most people find better results with hot water, but I must admit to feeling much more awake with a cold shower.

92. Consume Less Salt

Too much salt can lead to many problems such as; high blood pressure and over eating. Consuming too much of salt can also make you dehydrated. Consume only the bare minimum amount of salt. Any amount in excess has ill effects. For example; with age, the sense of taste becomes very diluted as compared to what it was, as a result people start consuming more salt. More salt leads to a kind of sweet craving in your body which accounts for the increasing weight.

93. Check For Allergies

If you’ve suddenly started feeling lethargic and exhausted all the time, then it’s possible that you may have developed an allergy. Allergies are energy drainers and make your energy chart dip much lower than usual. It’s easy to get this checked at your local health store or pharmacy.

94. Visualization

I find visualization a fantastic way to boost my energy. Visualize your day the way you want it to go, talk to the people you need to, make sales, get work done. This works on so many levels and is one of my favourite mind hacks.

95. Deal With It

Let’s face facts; you can’t always be buzzing with energy. All of us get tired and worn out at some or another. But if you’re at work, then there’s no alternative but to put up with it. Keep the tedious jobs for the time when your energy levels are high again. As of now, do something easy, that’s finishes in a small amount of time. This way you admit that your body has ups and downs. All you need to do is manage your time well. So remember, no one’s perfect. You have to accept your body’s ways and try to improve them in the long term.

96. Don’t Be Stuck To The Net

The internet is a fabtastic thing. But let’s accept that all of us have something better to do, unless our job is related to internet or computer work. Try and cut down on internet time. A lot of us have a habit of sitting online when there’s nothing better to do. Try and find other hobbies such as; gardening, reading, painting and many more.

97. Do Something Out-Of-The-Box

Do something totally different for a change. Try something that you haven’t thought of before, learn a new language, learn a new skill, anything that will keep your brain alive. If you do the same things day in day out your subconscious mind takes over and you stop thinking about the things you do. Mixing it up a little creates more mind energy.

98. Ask The Physician

If you feel that despite following a healthy lifestyle and good diet, your energy levels are still low, try consulting your doctor. There could be plenty of reasons for low energy levels and it’s worth getting it checked out.

99. Eat Brain Food

Some foods have a direct impact on the functioning of your brain. Make a list of all the brain food and have them regularly to help keep yourself attentive. Egg yolks, peanuts, cheese, potatoes, broccoli, cauliflower, fish, meat, milk products, soy products, nuts, pasta and bread are a few examples of brain food. Eat adequate amount of omega 3 fatty acids.

100. Play A Competitive Sport

It’s important to play any sport that has healthy competition. There are many such sports like; squash, tennis, swimming, football, cricket, badminton and many more. Sports teach you how to work as a team and more importantly they teach you that the important part is participating and not just winning or losing. Apart from all these advantages, a sport builds a person’s stamina and energy levels.

101. Develop The Right Attitude

Having the right attitude in life is the key to an upbeat and enthusiastic life. Be positive about your work and your relationships. If you’re someone who despises their job, remember it’s only a temporary job and you want to do the best you can, for yourself. If you’re optimistic and wake up every morning with a little enthusiasm towards your work you’re sure to find the energy in you to keep your mind and body going.

Conclusion

There are many ways to gain more energy and I certainly wouldn’t advocate doing all 101 ways listed above, they are kind of like a pick ‘n’ mix: try different ways until you find the ones you like.

Your challenge: can you think of any more way to increase your energy?

Photo by Taylor Marie Photography (Flickr)

It’s that time of year again. The kids are back in school, the weather is getting colder, and office workers everywhere are lining up for their company flu shots. According to the Centers for Disease Control and Prevention, more than 200,000 Americans each year are hospitalized and 36,000 die from seasonal flu complications. With the additional threat of the H1N1 virus, this season could be worse than ever. While the CDC recommends a yearly flu vaccine as the first and most important step in protecting against influenza (locate a flu clinic near you), there are also other steps you can take to naturally boost your odds of surviving what could be a long and severe cold and flu season.

1. Wash Your Hands Frequently

You’ve probably heard it many times but it bears repeating – washing your hands is often the simplest, best defense against germs. Wash up before preparing food, before and after tending to a sick child or spouse, after blowing your nose, coughing or sneezing, and after using the bathroom. Use soap and clean running water and scrub for at least 20 seconds. Having trouble guessing how long 20 seconds is? Trying humming “Happy Birthday” twice, but do it quietly unless you want to get strange looks in public restrooms!

Antibacterial soaps are popular these days. However, according to the Mayo Clinic, they are no more effective at killing germs than regular soap and might even lead to the growth of resistant bacteria, making it even harder to kill those germs in the future.

When soap and water aren’t available, an alcohol-based hand sanitizer will do in a pinch. Antibacterial wipes or towelettes can be effective as well, but are not as good as alcohol-based sanitizers. Make sure to buy a sanitizer that contains at least 60 percent alcohol and stash it at your desk at work, in a purse, or in your gym bag. Use half a teaspoon’s worth and make sure it dries completely.

2. Exercise Regularly

Studies show that moderate exercise can help boost your immune system by causing white blood cells to travel more quickly through your body and fight off infections and viruses. People who are regularly active also have reduced rates of upper respiratory tract infection and, if they do get sick, tend to have less severe symptoms and recover more quickly than people who aren’t as fit. A brisk 45 minute walk five times a week can help reduce your risk of illness, however, too much exercise has the opposite effect and can actually stress your immune system and increase your risk.

If you already have the flu, though, it’s best to postpone your regular exercise regimen, let your body rest, and let it recover. Your immune system works best when it’s not overworked or stressed out.

3. Eat Immunity-Boosting Foods

Did you know that raw garlic has antiviral and antibacterial properties? Garlic contains allicin, a sulfur compound with a strong antibiotic effect that can be released by chopping or crushing the clove. Integrative medicine expert Dr. Andrew Weil recommends eating two cloves of raw garlic when you start to feel cold symptoms. If the thought of swallowing whole garlic doesn’t appeal to you, though, you can try chopping it very fine and mixing it into food. Here is a recipe for a garlicky soup, courtesy of Heather’s Natural Health, that is easy to make and sure to soothe that sore throat.

Heather’s Healing Soup

2 tablespoons olive oil
1 cup chopped carrots
1 cup chopped celery
1 cup onions
4 cups water
1 whole head of garlic (cloves peeled & coarsely chopped)
1 rotisserie chicken (already cooked to save time)
6 cups chicken broth
2 cups quinoa (rinse before you add it)
1/2 cup chopped flat parsley
1/2 teaspoon fresh black pepper
1/2 teaspoon sea salt

Directions:
In a large pot, heat the olive oil over medium heat. Add the carrots, celery, onions, and garlic. Saute for four minutes.

Stir in the water and chicken broth and bring it to a boil.

Toss in the chopped chicken and rinsed quinoa, parsley, salt and pepper. Cover the pan, reduce heat to low, and cook for 20 minutes.

For an even easier, thermos-ready version, just saute the garlic in the olive oil, add the broth and heat until warm. Then, strain out the garlic and drink the broth.

4. Get Lots of Sleep

Getting regular shuteye can lower stress hormones and improve immune system function. Too little sleep can not only increase your odds of getting sick, it has also been linked to a number of chronic health conditions as well, such as diabetes, cardiovascular disease, obesity, and depression. The amount of sleep a person needs varies but, according to the Mayo Clinic, adults generally need seven to eight hours of sleep a night, while children need between nine and ten.

If you have trouble sleeping, try going to bed the same time each night and waking up at the same time each morning. Use your bedroom only for sleep and sex, not for activities like reading, watching television, or listening to music. Distracting electronics like TVs and computers should be removed from the bedroom. Also, try to avoid physical activity and large meals a few hours before you hit the sack.

5. Reduce Stress

Studies have shown that chronic, long-term stress can suppress a person’s immune system. To combat it, try keeping a journal. Write down what caused the stress, how you felt both physically and emotionally, how you reacted, and what you did to feel better. By keeping track of what makes you frazzled, you might begin to see patterns or common themes emerge.

Yoga is also a popular tool for stress management and relaxation that nearly anyone can learn. Students are taught a series of poses – many named for the mammals, fish, or reptiles they resemble – along with controlled breathing and meditation. Many poses can be modified to make them easier or more challenging, or to work around a particular injury or condition. Classes are offered in many health clubs, gyms, and recreation centers. To find one near you, try YogaFinder.com.

A Couple of Extra Tips

• Avoid touching your eyes, nose, and mouth.
• Don’t use your hands when you cough or sneeze. Use a tissue instead and throw it in the trash after you use it.
• Get some fresh air. Indoor heating systems can dry out your mucous membranes, making you more susceptible to viruses.
• Cut back on alcohol. It dehydrates the body and impairs liver and immune function.

We all know how important our health is and how difficult it can sometimes seem to be to stay in shape and eat a healthy well balanced diet since we tend to always be on the go, rushing to and fro and rarely have the time to eat properly or take care of ourselves. Well, getting healthy does not have to be an overwhelming and daunting task.

Here are 6 very simple, quick and easy tips to help you improve your health, eat better, and get out of that rut that we often find ourselves in.

Quick Tip #1: How to Eat Spinach
Are you one of those people who just dream of a nice large plate of steaming spinach after a long day at work? No? Oddly enough…you are not alone. The problem is that spinach is one of those foods that happen to be great for your health, even if it is not one of the most popular choices for a lot of people.

Spinach is high in several essential vitamins and nutrients including potassium, iron, fiber, calcium, and vitamin A, vitamin B, and Vitamin C. There are a wide range of health benefits from eating this little leafy green vegetable, some that you may not have suspected. Eating a diet rich in spinach can help you fight heart disease, improve the muscles of the eyes and reduce eye strain, help to naturally strengthen the arteries for better circulatory and heart health, is a good defense in combating memory loss, fights harmful free radicals and can aid in the prevention of various cancers including breast cancer and colon cancer. And if all that was not enough, some studies suggest that it can even help in reversing the signs of aging.

Looking at the impressive list of just a few of the great benefits from having spinach in your diet may make you realize that you need spinach but may not make it seem any more appealing to you. Not to worry, you can actually find really quick and easy ways of getting spinach into your diet with all of its great health benefits in ways that will not you making you cringe. Simply use the foods you are already eating, and sprinkle in a bit of spinach here and there throughout the day. For example, you can add spinach to omelets for a simple way to get some of the green stuff. Spinach also goes great on pizza or in veggie and chicken lasagna. It compliments the sauce well and you will not even notice the taste. You can also use some fresh spinach tossed into your salad or mixed in with the lettuce on a sandwich or wrap.

Instead of trying to force yourself to eat a large serving of spinach as is, you will find that you can incorporate this very healthy food easily in your regular diet and by mixing it in with other foods you can mask the taste easily if it is not to your liking.

Healthy Tip #2: Drink Cranberry Juice!
Instead of that soda or regular sugar loaded fruit drink, trying grabbing some cranberry juice for a quick and refreshing way to get healthy.

Cranberries have long been used for their role in improving urinary tract and kidney health and is believed to prevent bacteria from adhering to the wall of the urinary tract which helps to prevent urinary tract infections. Because cranberries are chocked full of antioxidants, they have also been shown to have several other great health benefits including protection from free radicals and fighting plaque. Drinking cranberry juice on a daily basis can also help to lower your cholesterol, fight stomach cancer and prevent ulcers and there is some research that shows that cranberries can also boost the immune system and aids in weight loss.

So instead of reaching for the sports drink or other juice, try substituting a glass of cranberry juice instead.

Quick Tip #3: Switch to Diet Drinks
Speaking of what you drink, one of the quickest ways to change your habits for the better is to simply switch your sodas and other high sugar beverages to diet drinks and sugar free choices. No change in routine, no extra expense, just a simple switch and you can cut calories and help to prevent diabetes later in life.

Quick Tip #4: Snack on Almonds
Almonds are another one of those power foods that are bursting with great health benefits that can help you lower cholesterol, protect your heart, boost your energy levels, aid in the development and function of the brain, reduce weight, and even help to prevent diabetes and gallstones. Almonds are also high in folic acid, a key element in the development of babies during pregnancy, making almonds an excellent snack for expecting mothers as well. Although almonds may not be a good choice for people who have kidney problems because they do contain oxalates which can lead to crystallization, making almonds a bad choice for people suffering from kidney issues, but for most other people they are a great and healthy snack.
So keep a pack of almonds in your car or at your desk and the next time you get an attack of the munchies snack on the almonds instead of chips or other unhealthy snacks that are high in fat and sodium.

Quick Tip #5: Sleep
Many of us are those driven, burn the midnight oil types who just can not seem to rest until we get everything done. Unfortunately, this often results in a lack of sleep which is detrimental to our health and our productivity. The more and more we try to cram into our day, the more we seem to eat into our sleeping time, so instead of getting at least the 8 hours of sleep that we need to have each night we tend to get only 5 to 7, sometimes even less.

Depriving ourselves of the full night’s sleep that your body needs can have serious consequences on your health. Lack of sleep can interfere with your body’s ability to regulate hormones and your metabolism which means that you are at a greater risk for things like obesity and diabetes because your body can not process the carbohydrates properly. A lack of sleep also interferes with your cognitive abilities making you sluggish and leading to difficulties in concentration. Other studies have also shown a link between inadequate and irregular amounts of sleep to an increased chance of developing cancer and heart disease and such studies have indicated that the average adult needs between 8 to 10 hours of sleep per night, on a regular basis in order to maintain good health and for the human body to function normally.

So while we might think that we are doing more by sleeping less, we are really lowering the quality of our own health and being less productive when we are awake so all in all we end up doing less by going without sleep. So a simple way to increase your own productivity while taking care of your health is to simply get to bed on time. And if you find that you have trouble sleeping you can try safe herbal remedies, such as chamomile than can help you to relax and fall asleep.

Quick Tip #6 Chair-a-cise!

When you are stuck at a desk all day it may seem hard to keep in shape and to release all of the stiffness and tension that can build up during the day but there are some great and simple little exercises that you can do right from your chair that can make a big difference in how you feel and perform throughout your day.
Doing simple leg extensions from a sitting position and flexing your ankle at the hight of the lift is a simple way to get your circulation going and get your muscles working. To add resistance you can even use ankle weights if you want to keep them at your desk. Doing side bend stretches are another easy way to stretch and move while sitting at your desk. You can also do arm circles by extending your arms and moving them in tiny little circles with the entire arm, holding them straight as you move. Another easy one is a simple neck role than can be great for relieving stress as well by just relaxing and slowly moving your heard around in a circle gently to release some of the tension in your neck.

This might not seem like much, but doing such simple exercises can help you to keep your muscles stretched out and release the stiffness and tension that you often feel when chained to a desk. Also make a point of standing as often as possible, take the stairs when you can, or even park on the far end of the parking lot to get in a little extra exercise on the go.

No matter how busy you are, you can make the time for these tiny little changes that can have a big impact on your health and help you to start living a healthier lifestyle, even when on the go. And of course, any time you make a change to your diet or exercise routine you should always check with your health care provider first.

Do you have the telltale signs: stiff neck and shoulders, tired eyes, fatigue? Not everyone works at a computer all day, but in this burgeoning information age it’s a good bet that most people spend at least a few hours every day at some kind of desk, staring at a monitor, with the resulting symptoms Whether you’re a freelance writer working from home or an accountant in an office, chances are that you’ve had the experience of looking up, wondering what time it was, and realizing you’ve just spent the last five hours bent over your keyboard. No wonder your eyes are red and you feel so stiff!

You don’t have to resign yourself to feeling this way as the price of working at a computer. Even if you can’t afford a gym membership and can’t take a vacation just now, there are some small, inexpensive things to do during the day to refresh yourself. They’ll hardly take any time, but maybe you can alleviate those symptoms just a little.

Get That Blood Flowing

First things first: help your cardiovascular system wake up when you do. After getting up, do a few jumping jacks or run on the spot for a couple of minutes, to give the blood flow a head start, either just before or just after you hit the caffeine. And if you’re one of those people with a treadmill serving as a clothes hanger, now’s the time to clean it off. Even with just a ten or fifteen minute walk, you’ll feel more clear-headed. Don’t even run, if that’s too much to ask this early in the day. A short, brisk walk will do the trick and hardly add any time to your morning routine.

At work, set your desktop calendar to send reminders to go for a very short, beneficial walk once an hour. Walk to the other end of the office floor and come back. If you’re working at home, walk into the yard or stroll to the end of your apartment hallway and back. See how little time it takes? At mid-day, add a 20-minute walk outside. That’s just long enough for the daylight to release serotonin in your brain and help you feel refreshed. Not to mention the fact that you’re getting a good dose of Vitamin D, without being outside long enough to worry about harming your skin. Don’t walk to the fast food joint – just walk.

What is That You’re Eating?

And speaking of fast food, there’s a delicious natural way to get quick energy and boost your mental alertness: eat apples for breakfast. That’s right, apples. Several studies have shown that these fruits in particular are good for the brain, and promote memory and learning. So they’re already better for your alertness level than your usual muffin or donut.

But apples have an even more interesting effect on you: if you eat only fruit, first thing in the morning, you’ll get extra energy within minutes. That’s because the sugars in fruit digest very quickly, already being close to the kind of sugar your system converts all food into. So it doesn’t sit in your stomach, waiting for other foods that take longer to digest; it can be processed and its natural energy whooshed into your system very quickly. You’ll be surprised how long you can go, and with what bounce and alertness, if you just grab an apple or another piece of fruit throughout the morning as you feel a hunger pang.

Once you get to lunchtime, of course you’ll want something more substantial. But save both money and your health by bringing an extra couple of carrots or a healthy sandwich, and buying less down at the Food Court. Keep things as light as you can for lunch, so your body’s energy isn’t all diverted to the job of digesting a pile of heavy fast food. Save your heaviest meal for suppertime, when you’ll want your body to slow down anyway.

Stretch Absolutely Everything

When I say everything, I mean everything. Starting with your eyes, and working down.

People who talk about preventing carpal tunnel syndrome suggest that every 20-30 minutes you should bend your hands in the opposite direction from the way you’ve been holding them. This is true for anything in your body that’s held in one position for very long, and when you stare at a computer all day, it’s especially true for your eyes.

If you can find a window, look out at the farthest thing you can see, and focus very hard on it. Or if you’re nowhere near a window, look at a wall and try to focus on the sky or buildings far beyond, even though you can’t actually see them. Do this every few minutes, and your eyes will be much less sore by day’s end.

But don’t ignore the rest of you. Every few minutes, do a couple of quick yoga stretches. You can find plenty of those on the internet by entering “office yoga” into a search engine. Do two or three of these each time you get up to do your short hourly walk, and you should stay limber and feel less strained through the whole day.

Sit Up Straight, Feel Better

The yoga quickies augment the fact that you’ll feel better at the computer if you sit properly. Your arms should be bent at a 90-degree angle so your hands come straight out onto the keyboard, and you should be looking directly ahead of you to see the monitor. Set your chair to sit balanced straight on your hips, feet flat on the floor. Get a box or a couple of phone books to adjust eyes, arms, hips, feet – and monitor – to all the right locations. You’re likely to find, fairly soon, that you’ll feel a lot less stiff from sitting the wrong way and putting pressure in the wrong places.

As you see, none of the above ideas are that complicated, nor do they cost money, and they hardly even take extra time. But adding a few of them into your day can bring little moments of refreshment, and help you be much more alert, and much less stiff, by the end of your day at the computer.

Regardless of how we get there, there are stages along the way that everyone experiences when trying to improve their health. This article covers those stages and my journey through them so that you can use these tips to motivate yourself to take that first step – or try again.

THE REASON:

Find a motivating factor to believe in such as impending health complications, to set an example for your family, to save money, or to improve self-esteem.

When I woke up one New Year’s Day, tired, cranky and out of cigarettes, I decided it was time for a change. I decided to trade in my smokes for the patch and try to stick to a resolution for a change. I was also almost 30 pounds overweight and unhappy with myself. Fearing the effect of packing on even more pounds due to the non-smoking efforts, I went and visited a couple gyms.

I made my husband join one with me since his cholesterol was pushing healthy limits, as was his weight, and I needed someone to force me to work out instead of sitting on the couch missing smoking and tasty food. I was to be in a friend’s wedding in the summer and for once I knew I would be unable to avoid having my picture taken. I didn’t want to embarrass her or myself with how I would look in her photos and that gave me further motivation.

We joined a gym and had a complimentary session with a trainer who showed us how to use the equipment and weights and put together a workout routine for us to follow on our own. As pathetic as we felt, we showed up after work each evening and gave it our best shot. I went out and bought a whole bunch of workout gear so that the expense of it would guilt me into using it. I vowed the next time that I bought clothes it would be in a smaller size, not because I needed to move up another one – again.

THE STRUGGLE:

Recognize the challenges ahead – not everything will go as smoothly, or as quickly as you would like. There are plateaus and steps backwards. But it won’t be that way all the time. Be prepared for it so that when it happens you can stay on track and do something to change it.

As the weeks went by and our intensity levels increased my husband was seeing some pretty good results in the weight loss category. I was still languishing at the same levels and getting frustrated. But that could have just been the nicotine levels dwindling from my patch. While I was feeling sorry for myself and irritated with my husband’s good fortune I happened to catch one of Oprah’s shows on a holiday from work. It was a show with her personal trainer and fitness guru, Bob Greene, and they went on and on about eating habits, categories, portions and all kinds of considerations that made my head spin.

I decided that perhaps I should look into making a change in my diet, as well as mixing up our exercise routines – but I decided not to implement anything else new until I had weaned myself off the patch completely and proved that I could survive a nicotine free life.

THE EDUCATION:

Become a sponge for information. Seek out professional advice from dietitians, physical trainers, and doctors. Read books and websites – from well respected outlets – not fashion magazines. The more you know the better armed you are for the battle.

I went online and visited the USDA’s Food Pyramid website www.mypyramid.gov and started reading about the food categories, which were grouped quite differently than I had remembered. Cheese fell under Protein instead of Dairy for example. I also learned that calories were important, but not the only thing to measure success or concern by.

I could input my food online into a journal and it would use the information to spit out analysis. I could do the same with my activity. Turns out movement of any kind such as walking up the stairs, vacuuming and doing laundry could be recorded right along with treadmills and weights. Portion suggestions were provided to show me how to improve upon or adjust my current diet to fall in line with my goals. So I started writing down what I ate and all my active efforts so I could plug them in to my personal Pyramid.

Without even realizing it I was starting to reveal how poor my habits were, become accountable for what I was – or wasn’t – doing, and open the key to my weight loss goals.

After trying out my new knowledge and continuing my workouts I started to become depressed when I did not see any real difference on the scale. Meanwhile my husband was continuing to lose weight with relative ease. While visiting the library one rainy weekend when I needed a book fix to keep my mind off of the complete lack of nicotine, I saw none other than Oprah’s man – Bob Greene – smiling at me from the cover of his book, The Best Life Diet. So I decided to give it a try and see what secrets his method held that might work better than what the government suggested.

THE TURNING POINT:

Surviving the tough stuff is worth it. Implementing that education can pull you through the struggles and get you over the hump. Confirmation that success is possible is your inspiration to keep at it.

As soon as I started reading I quickly realized that Bob and the Government were on the same page. They both advocated the same portion control, food categories, and exercise regimen. But Bob better explained why I wasn’t seeing the results I wanted. The fact was that although I wasn’t losing weight, I wasn’t gaining any either. Your metabolism needs water to convert fat into energy and hydrated muscles work more effectively with that energy.

Water bloats you and can get pretty heavy when you step on the scale. I was consuming lots of water for but it wasn’t causing me to weigh any more than before because my metabolism was working. The lost fat was being displaced by the extra water which is normal and eventually would turn as my body became more efficient. I was so relieved that I was doing things correctly and going in the right direction that I could have kissed good old Bob right then and there. I kissed my husband instead.

Turns out he had more weight to drop than I did and the more you need to shed, the easier those initial pounds will come off from immediate efforts.

I felt liberated and excited to have been reinforced and continued on my path to health with revitalized effort. I turned myself into a task master and was harder on myself than any other motivator could be. I recorded everything I ate and drank. I thought out meals in advance – should I use up my Fat serving on Creamy Ranch Dressing at lunch or save it for that scoop of Peanut Butter on the English Muffin for my evening snack?

I would go online and review restaurant menus before going out with friends so that when I got there I would know exactly what to order and not fall to temptation out of confusion. I measured food diligently and read packaging containers for ingredients and the facts to find out if that “Low Calorie” item was really all that it was cracked up to be. I found regular brands of Frozen Juice Pops that were actually better for me than some of the diet brands.

I stuck with my weight lifting routines because they are essential to weight loss and discovered a slew of exercises on my gym’s website to infuse them with variety. And I learned that if I read while on the Elliptical or speed walking at an incline on the treadmill all that cardio flies by more quickly than watching TV alone.

THE PROGRESS:

Hard work pays off. You will see results the more diligent you are and the reward is further motivation. There are more ways than one to measure progress – the fit of your clothes is more telling than the scale.

All of these changes worked like a perfectly coordinated symphony. The weight actually started dropping. I noticed it in my face first. One day I glanced up from my book at the wall of mirrors in front of me at the gym and did a double when I didn’t recognize myself. Then I noticed that my clothes actually fit. They were no longer tight and uncomfortable. And my new gym clothes which I had bought at my heaviest were actually starting to become loose.

Weighing myself only once a week was nerve wracking. But more frequent than that could be discouraging as weight fluctuates up and down in small increments all the time. A consistent weighing on the same day at the same time in the same environment would provide the most accurate overall picture. And even when the scale showed undesirable readings, the change in notch on my belt proved that things were still working.

The first three months of the year I focused on expelling nicotine from my body and keeping my brain from talking me out of it. I did that by distracting it with learning how to use equipment at a gym and ease sore muscles back into activity. And I drastically cut my soda intake and replaced it with water.

The next three months of the year I re-vamped my diet completely. I stopped eating fried foods which were a staple. I actually increased the amount of food that I ate on a daily basis, learning that skipping meals was counter productive. I found out just how backwards our culture is with food – serving us three times the necessary portion size and saving the biggest meals for the end of the day. Smaller portions, with the majority of it consumed at the beginning of the day, and lots of grazing throughout is the way to go.

By the time my friend’s wedding rolled around I had lost half of my goal and realized that if only I had changed my diet at the same time I incorporated exercise I likely could have fit into that smaller sized dress already. All exercise and a crummy diet, or a great diet and no exercise are not going to be as effective as both together – for they feed off of each other and get results.

THE CONFIDENCE:

Trust yourself to be successful, and others will too. Routine establishes familiarity and prior efforts turn into second nature. Ease breeds inner confidence which makes you shine on the outside.

Over the next three months I felt confident enough with my understanding of portions, categories and timing to stop measuring, recording and obsessing. I knew what I should eat and found my body actually craved those things instead of the crap that I used to put into it. I was amazed that I found vegetables that I enjoyed without drowning them in dressing. Whole grains tasted richer than my standard floury whites. Restraint served me well and routine kept me on track. By the time my birthday rolled around in September I had met my full goal. I had lost 25 pounds, stayed smoke free and was no longer ashamed to be photographed.

When Christmas rolled around I went out and bought a new outfit that fit properly to wear to our friends’ annual party. The moment I put it on I realized just how big of a difference my hard work had made. After living in oversized clothes that hid my shape I now discovered I had one that others might like to see. That outfit was actually more flattering than my physical reality, but it gave me the confidence to replace my old wardrobe in its entirety using all that money I had saved by not buying cigarettes, knowing that I would not be putting the weight back on.

THE POWER:

Make sure you can implement your healthy ways in your real life to continue your success. Your health is in your hands. By accepting that power and embracing it vigilantly you will never want to relinquish that control to former temptations.

My methods involved real food in real settings with goals, accountability and rewards. I have kept my weight the same for 2 years and am so thankful. I have friends and co-workers who use fad diets such as cutting all sugar, or joining weight loss clinics that provide all the food for them. But as soon as they get their weight down and are on their own, the weight comes back. They haven’t learned how to eat in reality.

My way didn’t cost anything other than the gym membership. But there are plenty of alternatives such as tennis, biking, hiking, swimming, jogging (moms can buy a jogging stroller) or working out at home that might cost less and feel more fun. If you don’t find a routine that works in your world, around your family’s needs, your work, your fun – you won’t follow it and it won’t work. You have to schedule it into your week and sometimes drag someone else along (like I did with my husband) to force the issue.

But before you know it, the gym turns into a time you think of as your reading hour and not a workout or your sliver of the day all to yourself.

It is a system of balances and sacrifices. Rewards and treats are encouraged, and are offset by lots of hard work and monitoring. It takes time and determination, but with the right knowledge going in, it sure is a lot easier to succeed.

If you’re anything like me, you can’t function properly without your morning cup of coffee. Discovered more than 1,000 years ago by hungry goats roaming the hills of Ethiopia, it has become the number one source of antioxidants in the U.S. diet. Black tea, bananas, dry beans and corn round out the top five. Once a health pariah blamed for everything from stunted growth, to heart disease, to making you visit the bathroom more often, coffee is now making a comeback. Three new studies were published this year alone touting it’s health benefits. But can a latte a day really keep the doctor away? Here is some evidence that suggests the answer is, “Yes!”

It Might Decrease Exercise Pain

photo by Alex-S

University of Illinois kinesiology and community health professor Robert Motl, a former competitive cyclist, divided 25 fit, college-aged men into two groups – coffee drinkers and non coffee drinkers – and gave them 5 milligrams of caffeine or a placebo. 5 mg is the equivalent of two to three cups of coffee. One hour later, he put them through a high-intensity 30-minute workout on a stationary bike. Recording the subjects’ perceived muscle pain, along with their oxygen consumption, heart rate and work rate, Motl was surprised to discover that both the coffee drinkers and the non coffee drinkers experienced the same amount of pain reduction.

“Researchers speculate that it’s because caffeine works on the adenosine neuromodulatory system in the brain and spinal cord, which is heavily involved in pain processing,” said Cynthia Sass, a registered dietician board certified as a specialist in sports dietetics.

So, what does this mean for you the next time you hit the gym? Coffee lover or not, everyone might benefit from a little caffeine before a workout. Although more research needs to be done, Motl hopes that in the future the use of caffeine as a pain reducer might encourage people who would have quit exercising because of the pain to stick with their workouts.

It Might Help Your Memory

Your morning cup of java might help keep your memory sharp. A study done on lab mice bred to develop Alzheimer’s disease found that mice given caffeine in their daily drinking water performed better on memory and thinking tests than mice given just plain water. Thought to decrease inflammation in the brain, caffeine reduces the level of a protein found in plaque in the brains of people with Alzheimer’s disease.

“It’s not fully understood but the research suggests that levels of beta-amyloid proteins were reduced in mice who drank caffeine – beta-amyloid proteins collect into plaques in the brain and are seen in the brains of people with Alzheimer’s disease,” said Sass. “When the researchers gave caffeine to older mice with Alzheimer’s who already had high levels of beta-amyloid protein in their brains, the caffeine reduced the levels of beta-amyloid already present.”

The mice were given 500 milligrams of caffeine in the study. “[In comparison], 8 ounces of fresh brewed coffee has 95 milligrams,” said Sass. “A 16 oz. Starbucks Caffe Latte has 150 milligrams, 1 oz. of espresso has 64 milligrams and 8 oz. black tea has 47 milligrams.” While 500 mg might look like a lot, it’s actually the equivalent of 2 1/2 Grandes a day at your local Starbucks. And while that’s a bit more coffee than most people have in the morning, it’s not an excessive amount.

The study, which appeared in the July 5 online edition of the Journal of Alzheimer’s Disease, was conducted over a two-month period and it’s not known whether or not the changes in the mice were permanent. Researchers plan to conduct more studies, including human trials, to see if caffeine can benefit people with early signs of Alzheimer’s.

It Might Lower Your Risk of Type 2 Diabetes

Several studies have suggested that people who drink coffee have a lower risk of developing type 2 diabetes than non coffee drinkers. In 2004, a Finnish study found that people who drank three or four cups of coffee a day reduced their risk of diabetes by 30 percent. And the more they drank, the more that percentage increased. Women who drank 10 or more cups a day reduced their risk by a whopping 79 percent! Men who drank more than six cups a day reduced their risk by more than 50 percent compared to men who didn’t drink coffee.

A study conducted by the Harvard School of Public Health, involving more than 125,000 men and women who were free of diabetes, cancer and cardiovascular disease, concurred with the Finnish study. Some 41,934 men and 84,276 women were tracked over a span of more than 12 years. They were given food questionnaires every two to four years that assessed both their regular and decaffeinated coffee intake. Both groups lowered their diabetes risk, with the men lowering their risk more than the women by 20 percent.

“This is good news for coffee drinkers, however, it doesn’t mean everyone should run out for a latte,” said Frank Hu, senior author of the study and an associate professor of nutrition and epidemiology at the Harvard School of Public Health. “We still don’t know exactly why coffee is beneficial for diabetes, and more research is clearly needed.”

Whatever the mystery ingredient is in coffee that reduces diabetes risk, that ingredient isn’t caffeine. While it is known to raise blood sugar and increase energy expenditure in the short-term, its long-term effects are still not well understood.

In 2008, Duke University researcher James D. Lane, Ph.D. discovered in a small, 10 patient study that caffeine can actually increase blood sugar levels in people who already have type 2 diabetes. Dr. Lane and his colleagues monitored the blood sugars of the diabetes patients after giving them 250 mg caffeine capsules at breakfast and lunch, equal to two cups of coffee, at each meal. The same people were given placebos on another day. The result? Blood sugar levels spiked by 8 percent on the days the patients were given the caffeine pills and their blood sugar spiked higher after every meal, including dinner, on those same days compared to the days they had no caffeine.

So, what is a person to do if they have diabetes, or are at high risk, and want to enjoy their favorite morning cup of joe? Try decaf instead. Decaffeinated coffee might actually help people control their blood sugar and, although it’s effects are weaker than regular coffee, it is also beneficial.

It Might Improve Your Sex Drive

Ladies, listen up! Coffee might put you in the mood more often. Scientists from Southwestern University have found that caffeine increases libido in female rats. 108 rats given a moderate dose of caffeine 30 minutes before mating were quicker to return to their male counterparts for a second romp than uncaffeinated females. And they weren’t shy about it either. Instead of wandering about aimlessly on a caffeine buzz, the females specifically sought out the males, seemingly not to burn extra energy but to initiate sex, and weren’t interested in socializing with other female rats.

The Pharmacology, Biochemistry and Behaviour journal study says the effect was caused by caffeine stimulating the part of the brain that regulates arousal.

But before women everywhere start stocking up on Taster’s Choice to improve their sex life, not so fast! For the rats in the study, that dose of caffeine was their first. Researchers say that a similar effect is likely only in women who do not drink coffee regularly. Many women consume caffeine on a daily basis, whether it’s through coffee or soft drinks, and are unlikely to see any sexual enhancement. But women who drink caffeine once a week or less might.

While coffee might not be ready to replace chocolate and oysters as the next big aphrodisiac, researchers hope the study will help improve understanding about the relationship between the brain and sexual behavior, and might one day be used to help treat sexual dysfunction.

It Might Improve Your Breath

Surprise! Coffee can actually be good for your breath. Even the scientists who conducted the study at Tel Aviv University in Israel earlier this year were surprised. In findings presented to members of the International Society for Breath Odor Research in Germany, breath specialist Mel Rosenberg found an extract in coffee can inhibit the bacteria that lead to bad breath, making their presence neither felt nor smelt.

Rosenberg’s team took saliva and incubated it with different brands of coffee, thinking it would produce a terrible odor. Instead, it did the opposite. The real culprit behind the infamous “coffee breath?” Rosenberg says coffee has a dehydrating effect on the mouth and, when mixed with substances like milk, it can ferment and cause bad breath.

Rosenberg, who also created the popular mouthwash Dentyl pH, wants to isolate the bacteria-inhibiting molecule in order to use it’s anti-bacterial properties. If successful, we could soon see coffee-based mouthwash, toothpaste and chewing gum on store shelves.

Everything in Moderation

Despite coffee’s health benefits, it’s important to remember that caffeine is a naturally-occurring drug, but a drug nonetheless, and consuming too much of it can have some unpleasant side effects. Some of those side effects include rapid heart rate, palpitations, insomnia, restlessness, nervousness, nausea and diarrhea. Caffeine can increase blood pressure, especially in people with hypertension, although regular coffee drinkers might build a small amount of tolerance to the effect. It can interfere with some prescription medications. And, some studies suggest, five or more cups of coffee a day can increase your risk of coronary heart disease.

Women who are pregnant, or thinking of getting pregnant, might want to consider quitting as well. “Some studies have found a significant association between very high caffeine intakes, particularly from coffee, and the risk of spontaneous abortion, and several studies found that maternal caffeine intakes ranging from 200-400 mg/day were associated with decreases in babies’ birth weights of about 3.5 oz.,” said Cynthia Sass.

Also, if you’re not getting enough sleep, coffee might make the situation worse. Most adults need seven to eight hours of sleep each night. Sleep loss is cumulative, and too much of it can turn into sleep deprivation. Using coffee to mask the sleep deprivation can lead to a vicious cycle of drowsy days and sleepless nights, shortening the length of time you sleep and increasing the number of times you wake up during the night. Then, when you wake up the next day, you crave that morning jolt of caffeine and the cycle starts again.

So, what can you do if you want to cut back? Do it gradually, for starters. Try drinking one less soda or coffee per day to get your body used to lower amounts of caffeine. Cutting out the caffeine too quickly can lead to withdrawals, which can last for a few days and include such symptoms as headaches, fatigue, drowsiness, irritability, difficulty concentrating and depression. You can also try switching to decaf, but keep in mind that decaf does actually contain caffeine! A study in 2006 found that if someone drinks five to 10 cups of decaf, it would equal about one or two cups of caffeinated coffee.

As with a lot of things in life, moderation seems to be the key when it comes to your daily java. Most researchers seem to agree that two to four cups of coffee a day can’t hurt, and might even help. So, drink up coffee lovers! Here’s to your health!