Nutrition, sleep and exercise key to boosting energy

Now that the holidays are over, many of us are feeling wiped out, sluggish, fatigued. It doesn’t have to be that way for long, though. There are many simple — and healthy — ways you can boost and maintain your energy as you head into 2011.

When it comes to diet, one of the most important things to remember is to eat regularly, said Amy Shepps, clinical nutrition manager at Holy Spirit Health System.

“Eat breakfast, eat lunch, eat dinner,” she said. “If you skip meals, your body gets used to it and stores the calories instead of using them, so it will be harder to get energy out of the food you do eat. It’s about reprogramming your metabolism.”

Make sure to focus on eating nutrient-rich foods, especially fruits and vegetables, Shepps said. When eating carbohydrates, look for ones high in fiber that will give you a steady supply of energy instead of sugar, which will give a large, but short-lived, boost. If you’re craving a sweet treat, try a small amount of dark chocolate, Shepps said.

It might be tempting to reach out for a cup of coffee or an energy drink for an extra boost, but the benefits are temporary and it’s easy to start relying on these drinks’ caffeine and sugar, said Dr. Ellen Smith of Heritage Family Medicine in Lemoyne.

“You keep thinking you’re feeling better, but it’s really working against you in the end,” she said.

Proper nutrition is especially important if you have a pre-existing health condition. It is often a struggle for those with chronic conditions such as diabetes and heart disease to stick to healthy diets during the holidays, said Dr. Andrew Bloschichak, senior medical director at Highmark Blue Shield in East Pennsboro Twp.

“Cut back on fat intake, say no to fried foods, eat moderate portions, stick to eating meals regularly,” he said. “It’s not necessarily things that people haven’t heard before. But it’s still sound advice.”

Getting back to a regular sleep pattern is also essential to restoring energy after the holidays, Smith said. Try to aim to get between six and eight hours of sleep per night, and don’t forget how sleep deprivation will affect your children, she said.

A new year often brings with it resolutions to get more exercise, too. Exercise is a great way to boost energy, but don’t feel pressured to adhere to a strict exercise regimen, said Gina McDonald, senior health education consultant for Capital BlueCross in Susquehanna Twp. Taking small steps to get more movement into your daily routine, such as taking the stairs or parking a little farther away from your office, can help, she said.

“Get that all-or-nothing theory out of your head,” McDonald said. “Just add more movement to your day and let the minutes of activity collect.”

If you do exercise regularly, try to add variety to your workouts by including new activities or changing the pace or difficulty of your activities, McDonald said.

Bloschichak recommends that people — despite the cold weather — try to do activities outdoors to access mood-boosting sunlight.

If you have a good diet, get enough sleep and exercise but are still feeling the post-holiday blahs, then consider seeking medical help. Feeling overly anxious or depressed or experiencing symptoms like shortness of breath or diarrhea can be signs of mental or physical issues that need to be addressed, Smith said.

“I tell people to take mini vacations, five to 30 minutes of taking a hot bath, reading a book, sitting there with their pet — whatever works for them,” Smith said. “It’s about taking time every day to recharge and get away from the chaos.”