In today's high stress environment, many people feel they don’t have enough energy to make it through each day. A lot of demands are put on our bodies, and people don’t realize that it all adds up over time. It is important to find out why your energy is decreased. There are many causes of low energy. The first thing to look at is how long and how well you sleep at night. People think that they only may need four to six hours of sleep at night, but it is really important to allow the body to get seven to eight hours every night. When you sleep all of your body’s repair mechanisms take place. These include the release of growth hormone to repair lean muscle mass and the absorption of calcium into the bones. Deep sleep is essential for these mechanisms to occur. It is important to have quiet, darkness and fresh air-flow in the bedroom. See the section on Insomnia if this is a problem for you. Secondly, find ways to decrease the amount you spend running around all day to work, shop, eat, nightlife, etc. Ask family, friends or roomates for help to decrease the demands on your schedule. Make time everyday for exercise. What you feed your body is what you can expect to get out of it everyday. If you eat lots of fast food, sweets or fried foods, then you can guarantee your body will feel slow and sluggish. Keep a diary of food and activity for three days, then analyze it. See where your troubled times of the day are, the highs and lows, etc. If you don’t know where to begin, then consult with Dr. Metcalfe and she will get you going in a new direction on the road to fantastic energy.

Signs and Symptoms:

Waking up tired.
Needing a nap in the afternoon.
Stiff muscles and joints.
Decreased memory.
Depression.

Treatment:

Lifestyle Changes:

Schedule eight hours of sleep time into your schedule. Try to go to bed at the same time every evening.
Exercise 1 hour everyday. If you cannot do this all at one time, then divide it in half and do part of it in the morning, at lunch, after work or after dinner.
Decrease social activities and spend the extra time taking care of yourself. Get a massage, a facial, take a sauna, a steam-bath, etc.
Avoid alcohol.
Avoid smoking.
Decrease work stress by being more organized.
Do something for yourself every day.

Dietary Changes:

Decrease caffeine to 1-2 cups daily, and try to supplement some green tea instead of the coffee. Never drink caffeine after 4 p.m. in the afternoon.
Start each day with a healthy breakfast that is high in protein (see weight loss section for food and recipe ideas). Eating more protein in the morning makes the mind sharper for the rest of the day.
Increase fiber intake to 30 grams per day.
No fried foods and no fast foods.
Eat 3 meals daily and have 3 healthy snacks in between.
Drink 10 glasses of filtered water daily.

 Natural Solutions for Increasing Energy:

Ultra Potent-C 1000: Every morning when you wake up take 1 tablet with 16 ounces of water.
Multiplex I Multivitamin: Take 3 capsules with breakfast, and 3 capsules with lunch.
Multiplex I Multivitamin w/o Iron: Men should take 3 capsules with breakfast, and 3 capsules with lunch.
Adrenal Complex: 2 capsules with breakfast and 2 more at 2 p.m. everyday for three weeks. If you are under stress that you cannot control then you should continue to take this supplement.