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14 Bad Habits That Drain Your Energy (ABC News)
Lack of sleep isn''t the only thing sapping your energy.
Little things you do (and don''t do) can exhaust you both mentally and physically, which can make getting through your day a chore.
Here, experts reveal common bad habits that can make you feel tired, plus simple lifestyle tweaks that will put the pep back in your step.
You skip exercise when you''re tired
Skipping your workout to save energy actually works against you.
In a University of Georgia study, sedentary but otherwise healthy adults who began exercising lightly three days a week for as little as 20 minutes at a time reported feeling less fatigued and more energized after six weeks.
Regular exercise boosts strength and endurance, helps make your cardiovascular system run more efficiently, and delivers oxygen and nutrients to your tissues. So next time you''re tempted to crash on the couch, at least go for a brisk walk—you won''t regret it.
11 Surprising Health Benefits of Sleep
You don''t drink enough water
Being even slightly dehydrated—as little as 2% of normal fluid loss—takes a toll on energy levels, says Amy Goodson, RD, a dietitian for Texas Health Ben Hogan Sports Medicine.
Dehydration causes a reduction in blood volume, explains Goodson, which makes the blood thicker. This requires your heart to pump less efficiently, reducing the speed at which oxygen and nutrients reach your muscles and organs.
To calculate your normal fluid needs, take your weight in pounds, divide in half and drink that number of ounces of fluid a day, Goodson recommends.
You''re not consuming enough iron
An iron deficiency can leave you feeling sluggish, irritable, weak, and unable to focus.
"It makes you tired because less oxygen travels to the muscles and cells," says Goodson.
Boost your iron intake to reduce your risk of anemia: load up on lean beef, kidney beans, tofu, eggs (including the yolk), dark green leafy vegetables, nuts, and peanut butter, and pair them with foods high in vitamin C (vitamin C improves iron absorption when eaten together), suggests Goodson.
Note: an iron deficiency may be due to an underlying health problem, so if you''re experiencing these symptoms of iron deficiency, you should visit your doc.
You''re a perfectionist
Striving to be perfect—which, let''s face it, is impossible—makes you work much harder and longer than necessary, says Irene S. Levine, PhD, professor of psychiatry at the New York University School of Medicine.
"You set goals that are so unrealistic that they are difficult or impossible to achieve, and in the end, there is no sense of self-satisfaction."
Levine recommends setting a time limit for yourself on your projects, and taking care to obey it. In time, you''ll realize that the extra time you were taking wasn''t actually improving your work.
You make mountains out of molehills
If you assume that you''re about to get fired when your boss calls you into an unexpected meeting, or you''re too afraid to ride your bike because you worry you''ll get into an accident, then you''re guilty of "catastrophizing," or expecting that the worst-case scenario will always occur. This anxiety can paralyze you and make you mentally exhausted, says Levine.
When you catch yourself having these thoughts, take a deep breath and ask yourself how likely it is that the worst really will happen. Getting outdoors, meditating, exercising, or sharing your concerns with a friend may help you better cope and become more realistic.
12 Signs You May Have an Anxiety Disorder
You skip breakfast
The food you eat fuels your body, and when you sleep, your body continues using what you consumed at dinner the night before to keep your blood pumping and oxygen flowing. So, when you wake up in the morning, you need to refuel with breakfast. Skip it, and you''ll feel sluggish.
"Eating breakfast is like starting a fire in your body by kickstarting your metabolism," Goodson says.
Goodson recommends a breakfast that includes whole grains, lean protein, and healthy fat. Good examples include oatmeal with protein powder and a dab of peanut butter; a smoothie made with fruit, protein powder, low-fat milk, and almond butter; or eggs with two slices of whole-wheat toast and low-fat Greek yogurt.
You live on junk food
Foods loaded with sugar and simple carbs (like the ones you''ll find in a box or at the drive-thru window) rank high on the glycemic index (GI), an indicator of how rapidly carbohydrates increase blood sugar. Constant blood sugar spikes followed by sharp drops cause fatigue over the course of the day, says Goodson.
Keep blood sugar steady by having a lean protein along with a whole grain at every meal, says Goodson. Good choices include chicken (baked, not fried) and brown rice, salmon and sweet potato, or salad with chicken and fruit.
You have trouble saying ''no''
People-pleasing often comes at the expense of your own energy and happiness. To make matters worse, it can make you resentful and angry over time. So whether it''s your kid''s coach asking you to bake cookies for her soccer team or your boss seeing if you can work on a Saturday, you don''t have to say yes.
Train yourself to say ''no'' out loud, suggests Susan Albers, a licensed clinical psychologist with Cleveland Clinic and author of Eat.Q.: Unlock the Weight-Loss Power of Emotional Intelligence.
"Try it alone in your car," she says. "Hearing yourself say the word aloud makes it easier to say it when the next opportunity calls for it."
You have a messy office
A cluttered desk mentally exhausts you by restricting your ability to focus and limits your brain''s ability to process information, according to a Princeton University study.
"At the end of each day, make sure your work and personal items are organized and put away," suggests Lombardo. "It will help you have a positive start to your day the next morning."
If your office needs major reorganizing, avoid becoming totally overwhelmed by taking it one step at a time: start by tidying what you can see, then move through your desk and cabinets drawer by drawer.
You work through vacation
Checking your email when you should be relaxing by the pool puts you at risk of burnout, says Lombardo. Unplugging and allowing yourself to truly unwind allows your mind and body to rejuvenate and return to the office stronger. "When you truly take breaks, you will be more creative, productive, and effective when you return," says Lombardo.
You have a glass of wine (or two) before bed
A nightcap sounds like a good way to unwind before falling asleep, but it can easily backfire. Alcohol initially depresses the central nervous system, producing a sedative effect, says Allen Towfigh, MD, medical director of New York Neurology & Sleep Medicine, P.C., in New York City. "But it ultimately sabotages sleep maintenance."
Alcohol creates a rebound effect as it''s metabolized, which creates an abrupt surge in the adrenaline system, he says. This is why you''re more likely to wake up in the middle of the night after you''ve been drinking. Dr. Towfigh recommends stopping all alcohol three to four hours before bedtime.
You check e-mails at bedtime
The glaring light of a tablet, smartphone, or your computer''s backlit screen can throw off your body''s natural circadian rhythm by suppressing melatonin, a hormone that helps regulate sleep and wake cycles, says Dr. Towfigh. Sensitivity to the digital glow of tech toys can vary from person to person, but in general it''s a good idea to avoid all technology for one to two hours before bedtime, he says.
Can''t avoid checking your device before your head hits the pillow? Then hold it at least 14 inches away from your face to reduce the risk of sleep interference.
12 Surprising Sources of Caffeine
You rely on caffeine to get through the day
Starting your morning with a java jolt is no big deal—in fact, studies show that up to three daily cups of coffee is good for you—but using caffeine improperly can seriously disrupt your sleep-wake cycle, says Dr. Towfigh.
Caffeine blocks adenosine, the byproduct of active cells that drives you to sleep as it accumulates, he explains. A study published in the Journal of Clinical Sleep Medicine revealed that consuming caffeine even six hours prior to bedtime affects sleep, so cut yourself off by mid-afternoon and watch out for these surprising sources of caffeine.
You stay up late on weekends
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The One Exercise That Just Might Change Your Running Forever
Change Your Running Forever
The Huffington Post | By Sarah Klein
Posted: 06/04/2014 8:13 am EDT Updated: 06/06/2014 3:59 pm EDT
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What if all it took to improve your running immeasurably was a few minutes marching in place?
In a 2011 New York Times Magazine feature, Christopher McDougall, author ofBorn to Run: A Hidden Tribe, Super Athletes and the Greatest Race the World Has Never Seen experimented with just that.
"I was leafing through the back of an out-of-print book, a collection of runners'' biographies called ''The Five Kings of Distance,'' when I came across a three-page essay from 1908 titled ''W. G. George''s Own Account From the 100-Up Exercise,''" he writes. "According to legend, this single drill turned a 16 year old with almost no running experience into the foremost racer of his day."
Walter Goodall George''s earliest sporting interests were rugby and cycling, but he went on to win over 1,000 amateur prizes and races and set long-standing records as a professional runner. "He became unbeatable over the middle distances in an era before training became scientific," the Oxford Dictionary Of National Biography writes, all while pioneering his own personal brand of "scientific" training, namely the 100-Up. In 1878, at age 19, he wrote a plan to break the then-world record for the mile -- and proceeded to run nearly exactly his plan''s predicted time in 1886. In addition to his 100-Up essay cited by McDougall, he also published a short book on the exercise in 1913, according to the Oxford DNB.
George''s 100-Up routine is divided into two parts, the minor and the major. The minor involves standing with both feet about eight inches apart "and your arms cocked in running position," McDougall writes.
Then, raise one knee at a time to hip height, bringing it back down lightly to its original position. All that''s left after that is to repeat this movement 100 times.
The major involves the same movement at a higher speed. McDougall quotes George: "The body must be balanced on the ball of the foot, the heels being clear of the ground and the head and body being tilted very slightly forward.... Now, spring from the toe, bringing the knee to the level of the hip.... Repeat with the other leg and continue raising and lowering the legs alternately. This action is exactly that of running.”
Sounds a little too simple, no?
Experienced runners will likely recognize these movements as the tried-and-true running drill commonly referred to as high knees, a simple way to up strength and endurance of the hip flexor and quad, according to New York Road Runners (NYRR). Straightforward as it looks, high knees --and other running drills -- canhelp you become a better runner, says NYRR coach John Honerkamp. The 100-Up is essentially exaggerated running form, and performing 100 repetitions can help build muscle memory during a similar state of fatigue that a runner might experience at the end of a tough workout or a grueling race, he says.
But it''s the focus on form that''s most important. "You''re reinforcing poor form if you''re doing it improperly," says Honerkamp. "Once you stop doing it correctly, you shouldn''t do it at all." That means concentrating not just on returning each foot to its starting point, but paying attention to arm swing, keeping the core stable and landing close to your center of gravity on the balls of your feet every single time, he says. For most 100-Up beginners, 100 reps is a long-term goal. Aim to start with maybe 20 repetitions instead -- or however many you can complete with perfect form.
Don''t expect to see immediate results, either, Honerkamp warns. Running on your toes, typically considered more efficient because you''re spending less time on the ground, may be the end goal, but heel strikers need to ease into adaptations. "I worry about people trying to drastically change,” says Honerkamp. "It''s something to work on and think about, but don''t over-think or overcorrect," he says.
Whether or not you devote yourself to the 100-Up for life or simply dabble in running form drills periodically, incorporating focus on form into a warmup or regular training routine is a good idea, says Honerkamp. “People skip [warmups] because they''re busy getting out of the door," he says, "but five minutes probably will go a long way."
The 10 Best Apps To Train Your Brain
Posted: 06/04/2014 8:13 am EDT Updated: 06/04/2014 8:59 am EDT
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By Perry Santanachote for Life by DailyBurn
Whether it''s to focus at work, do better at school or just stay sharp, there are various reasons for wanting to boost brainpower. But maintaining psychological well-being is equally as important.
“Stress and anxiety are among the most pressing and far-reaching public health problems we face,” says Tracy Dennis, Ph.D, professor of psychology at Hunter College. “Mental changes affect every part of our lives: physical health, sense of well-being, work, educational productivity and community involvement.”
Nadine Kaslow, Ph.D., professor and vice chair at Emory University''s Department of Psychiatry and president of the American Psychological Association, says apps can help promote mental health through participation in activities designed to reduce symptoms and improve psychological functioning.
Then there are apps that don''t directly target mental health, but aim to increase cognitive functioning. “We know that apps like Lumosity can improve memory, problem solving skills and processing speed, especially in older adults,” says Dr. Kaslow. “There are also studies that show that people who engage in these video games are less likely to develop brain plaques associated with Alzheimer’s disease. Keeping your mind active is as important as physical exercise and these apps can help you stay fit mentally.”
These days, hundreds of brain-training apps claim to put the “smart” in smartphone and guarantee cognitive improvement with minimal daily use. Don''t think your flaky memory or scatterbrain can be restored? Studies are mixed, since this technology is in the early stages of development. But this 2012 systematic review that analyzed 151 computerized training studies published between 1984 and 2011, found that certain training tasks had a big effect on working memory, processing speed and brain function. In short, playing computer games for a few minutes a day can literally change your mind.
“When you do things in the world, you lay down new neural pathways,” says Dr. Dennis. “The more you do something, the more available that pathway is, so you may be able to use your brain resources more effectively.”
New brainteaser apps show up every day in mobile app stores with claims to improve memory, increase I.Q., or enhance other cognitive skills. They may be fun to play, but how many of them actually work? The goal here after all is to train your brain, not just play video games. Most of the below selections are based on established treatments that have been extensively studied and validated by independent research sources.
For the most part, brain apps can’t make you smarter or happier, but they can help you perform certain tasks better or have more control over your emotional state. Keep in mind that most games are designed for people who are reasonably healthy, not for those with mental disorders, and are no replacement for a mental health professional. While you''re not going to notice any drastic transformation, it''s worth giving one of these apps a try, since engaging in various types of new and cognitively demanding tasks is good for the brain (plus, it''s fun!).
1. Lumosity
This popular app is split into sessions of three games tailored to your goals: memory, attention, problem solving, processing speed or flexibility of thinking. The games are played against the clock and change every time. Developers say just one session a day can improve mental skills and users can track progress and compare performance with others. (Free for limited access, upgrade for $15 a month or $80 a year; available for iOS)
2. CogniFit Brain Fitness
Improve cognitive abilities, such as memory and concentration, with sleek, fun and addictive games designed by neuroscientists. Users can track progress and access insights about overall brain health. Competitive players can challenge friends, too. After an initial quiz, the app adapts each game''s difficulty to your profile and gives you recommendations based on your results. Developers found that users saw improvement by spending at least 20 minutes, two to three times a week, playing the games. (Free for four games or full subscription for $13 a month or $120; available for iOS)
3. Personal Zen
Players follow two animated characters, one of which looks calm and friendly while the other looks angry, as they burrow through a field of rustling grass. This game, developed by Dr. Dennis and researchers from Hunter College and the City University of New York, reduces anxiety by training your brain to focus more on the positive and less on the negative. “The habit of thinking about the world in a more positive light -- like looking for a silver lining in a bad situation -- is one of the key ways we can promote our own resilience in the face of adversity,” says Dr. Dennis. Even a single session of play can build resilience over several hours. She suggests using the app right before a stressful event, but 10 minutes a day will help build more enduring positive effects. (Free; available for iOS)
4. Brain Trainer Special
Like Lumosity, this Android app contains games that have you memorizing letter sequences, phone numbers and solving assorted math problems to keep your mind in tip-top shape. Difficulty levels range from easy to brain-tingling hard. (Free; available on Google Play)
5. Brain Fitness Pro
Brain Fitness Pro employs a series of memory training exercises to increase focus, memory and problem-solving skills. Developers say that intensive working memory training dramatically increases attention and general cognitive skills and that these benefits remain long term. ($4; available for iOS)
6. Happify
Train your brain to be happier? Yep, research shows that some activities help build your ability to conquer negative thoughts, show gratitude, cope with stress and empathize -- all essential ingredients for a fuller, happier life. Using fundamentals of positive psychology, which involves focusing on the strengths and virtues that enable individuals to create fulfilling lives, the app''s quizzes, polls and gratitude journal -- combined with a positive community -- gradually teach life-changing habits. The goal is to build these skills and keep users smiling all day. (Free; available for iOS)
7. Positive Activity Jackpot
This app was originally developed for service members returning from combat with high risk for post-traumatic stress disorder. It uses augmented reality with an Android phone''s GPS to find nearby activities and diversions for someone coping with depression. If you cannot make up your mind what to do, “pull the lever” and let the app''s jackpot function make the choice for you. PAJ is based on a form of behavioral therapy called pleasant event scheduling, which encourages a daily schedule of enjoyable activities to improve moods and overcome despondent thoughts. (Free; available on Google Play)
8. Fit Brains Trainer
More than 360 unique games and puzzles aimed at stretching and improving your mental agility lead users through various tasks. Sessions get harder as you improve and will always challenge you and provide a solid brain workout. Keep track of your progress and performance tools and the program offers training recommendations for best results. (Free; available on iOS and on Google Play)
9. Eidetic
Eidetic uses a technique called spaced repetition to help you memorize anything from important phone numbers to interesting words or facts. It works differently from typical brain training apps by using items that have meaning and context, like your beau''s phone number, bank account details or a new quote worth reciting. Notifications remind you when it''s time to test yourself and spaces out tests over time to make sure you retain the information in long-term memory. (Free; available on iOS)
10. ReliefLink
Dr. Kaslow developed this award-winning app for suicide prevention but it can be used as a general mood tracker. “It''s like MyFitnessPal in that you can track all sorts of things that are relevant to your mental health,” says Dr. Kaslow. It also includes unique coping methods, such as voice-recorded mindfulness and relaxation exercises, or relaxing music. The map locator pinpoints nearby therapists, support groups and mental health treatment facilities, too, in case you ever need to talk to a professional.
While brain-training apps will never completely take the place of face-to-face intervention and prevention approaches, Dr. Dennis sees their potential as an adjunct to other stress-reducing activities, whether that''s exercise, yoga or seeing a therapist. She adds, “Apps can also be gateway treatments that empower the individual to make positive changes, which can then lead to seek out other health promotion tools.” And while technology can help sharpen the brain and calm the nerves, true mental health is much more holistic. “What''s most important is feeling you have meaning in life and social connections,” says Dr. Kaslow. “It doesn''t mean you have to be happy, but it does have to do with having purpose.” And there''s no app for that… yet.
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