Category: Health

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The Effectiveness Of Reiki

Based on an early 20th-century Japanese practice, Reiki is best described as spiritual healing. The term is typically not associated with hospitals or medicine, especially in America; however, more reputable facilities have been adopting and offering reiki programs in recent years.

As the skepticism wains, it is natural for patient questions to arise. Is Reiki effective? Is it real? While questions are abundant, the answers are few. Few, if any, peer-reviewed journals have offered studies of the practice, and any studies that do exist elsewhere focus on a patient's feelings rather than science-backed data.

If the science of Reiki cannot be proven, then why are hospitals permitting and suggesting reiki treatments to patients? In a nutshell, pain management is challenging and comes with its fair share of risks, primarily when narcotics are involved. Reiki offers an alternative to prescriptions that some might find compelling. Additionally, many patients find the combination of medications, therapy, and Reiki effective.

Lack of Evidence

There is no concrete proof that reiki works. However, when meditation and yoga became mainstream, there were few studies to prove their effectiveness.

While people might be concerned that a hospital is offering alternative medicine to patients, there is no mandate that they have to use it. The growing popularity and recognition of such programs suggest popularity and usefulness.

Unfortunately, popularity does not equate to tangible and measurable change. Many opponents to the acceptance of Reiki argue that any results are placebo, that patients are not experiencing any real benefit. However, proponents of the practice and its adoption into hospitals say that a positive response is effective enough.

Power of Positivity

While there is no significant evidence to support Reiki as a legitimate medical therapy, research and evidence support the claim that a positive attitude improves patient outcomes. Studies have proven that people who maintain a positive outlook about treatments, surgeries, or conditions typically experience fewer adverse side effects and pain, suggesting that psychology plays a role in treatment and outcome.

While Reiki might not have a swath of supportive evidence, patients express feeling better after a session. Don't patient feelings matter. As some medical experts expressed, there is no definitive way to measure pain, but doctors still believe patients when they say it, so why can't professionals accept that Reiki works for some people.

Is Reiki Right for You?

Unfortunately, because Reiki does not have much supportive evidence, it is up to you to decide if it is right for you or not. The best way to tell is to schedule a reiki appointment with a professional and certified practitioner. See how the visit goes. If you experience something positive, then it might be worth it for you.

Reiki is not for everyone, and there is little evidence to suggest it works. However, despite the lack of credible evidence, Reiki can still be an effective practice, especially when combined with other treatments.

What do you think about Reiki? Do you have experience with the practice?

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6 Best Foods To Support Healthy Aging

We may not be able to stop aging, but what we can control is how we age. Eating a variety of delicious foods with essential vitamins, powerful antioxidants and good fats can support better health whether you’re 25 or 65. What are the best foods for feeling great at any age?

1. Carrots, Sweet Potatoes & Tomatoes: Smooth Skin

Carrots, sweet potatoes and tomatoes may all look different, but they have something important in common: antioxidant vitamins called carotenoids. These nutrients are essential for youthful skin.

Cooked or fresh, these colorful veggies help protect your skin against harmful UV rays and premature signs of aging skin. That way you don’t have as many wrinkles or “crow’s feet” around the eyes.

2. Extra Virgin Olive Oil (EVOO): Overall Health

When you think of Italy and other places in the Mediterranean, images of extra virgin olive oil drizzled over salads and pasta probably come to mind. It’s no surprise that the average life expectancy for many places in Europe is over 80 years.

Why is EVOO so good for aging in style? This delicious oil can lower your risk of countless health problems:

  • Heart disease
  • Type 2 diabetes
  • Metabolic syndrome
  • Some cancers

Even doctors encourage people to eat lots of EVOO. It's rich in healthy fats that protect your heart.

3. Fatty Fish: A Happy Mind and Body

The people of Iceland also live a long time. The island's entire population has an average life span of about 82 years. Their diet probably plays a big part. Icelandic dishes feature a lot of fresh fish, veggies and wild berries.

Salmon, tuna, trout, sardines, herring and mackerel are more than tasty. They’re full of omega-3 fatty acids — healthy fats that help your heart, nervous system and other organs.

Omega-3s are phenomenal for fighting inflammation and stiffness. Including more fatty fish on the menu can even help your mood, chasing away depression and giving you feelings of calm.

4. Blueberries: Wrinkle Defense

Raspberries, blueberries, cranberries and other red berries have a high level of antioxidants for protecting your cells. These tangy berries support aging in a big way by slowing down the amount of collagen you lose over time. You can enjoy healthier, more elastic skin and stronger joints.

5. Papaya: A Healthy Gut

When your gut is happy, you’re happy. You feel more comfortable and get more benefits from the foods you eat. Take good care of your digestive system with fresh papaya.

This tropical fruit helps with gut troubles such as bloating, heartburn and constipation naturally. Just half a papaya has a whopping 30% of the total fiber you need in a day.

One special enzyme in papaya, called papain, is so good at alleviating stomach upset that it’s included in many over-the-counter products. You won’t believe how fast tummy inflammation goes away.

6. Red and Yellow Peppers: Sharp Eyesight

You probably already know that vitamin C is a super-vitamin for aging, but what you may not know are the best places to get it. Juicy citrus fruits are good sources of vitamin C, but red and yellow bell peppers have even more — over 150% of your daily needs!

When you get lots of vitamin C, it lowers your risk of cataracts and other age-related eye problems. You can take great care of those lovely peepers and enjoy tastier meals at the same time!

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The 5 Worst Ways To Start Your Day

How you feel in the morning has a huge impact on your mood the rest of the day. A relaxing morning makes it easier to stay positive during your workday. Feeling stressed or angry puts you on edge. Is your morning routine helping or hurting you? Here are five of the worst morning habits to avoid.

1. Checking Your Phone Right Away

Many people keep their phones next to their beds. When they wake up in the morning, the first thing they do is check text messages or respond to work emails. Unfortunately, flipping on your phone first thing is a great way to ruin perfectly good morning:

  • Anxiety: The second you go into “work mode,” stress starts to kick in. People who look at their phones right away in the morning have a lot more anxiety than those who don’t.
  • Negativity: Instead of the positive feelings of wellbeing you would normally have after waking up from a good night’s sleep, checking work messages turns on your inner critic. This negative voice makes you worry you’re not doing enough or something bad is going to happen.
  • Productivity problems: Believe it or not, reading work emails first thing can make you less productive, not more. It can distract you from important tasks with other things that aren’t that urgent.

Give yourself a break! Make your morning routine a phone-free zone. If there’s something truly urgent, co-workers or family members will call you anyway.

2. Skipping a Healthy Breakfast

You wouldn’t dream of driving your car to work on an empty tank of gas, right? That’s exactly what skipping breakfast is like for your body and mind. Breakfast kickstarts your metabolism.

Do you tend to feel drained of energy or sluggish all day? Do you have trouble concentrating? Those are signs you’re not getting enough fuel. A healthy breakfast with plenty of protein is the best pick-me-up!

3. Watching TV

If you work from home, you may be tempted to flip on the TV in the morning while you get ready. There’s nothing wrong with enjoying a laugh to start your day, but the problem is that TV shows are purposely designed to take up at least 30–60 minutes of your time. Once you start, it’s hard to stop, and you can end up “watching” your entire morning disappear.

4. Hitting the Snooze Button

"Just five more minutes," you say. Your body doesn't understand what that means. Hitting the snooze button throws off your internal clock, your metabolism and your normal sleep routine. This makes you more sleepy than if you had just gotten up right away!

5. Getting Angry

It’s not always easy for moms and dads (or couples for that matter) to avoid little irritations in the morning. Kids can make a mess or your significant other can leave the toothpaste tube squashed the way you hate again. If possible, push those things out of mind until later.

Create an enjoyable family custom in the morning that everyone likes. It can be as simple as a hug and kiss before leaving, or sharing a cup of coffee.

A Healthy Morning Routine

Set aside time for yourself in the morning. It's worth investing 15 minutes for stretching your legs, eating breakfast, breathing fresh air and making someone smile. The benefits for the rest of your day are amazing.

How do you start your day off right? What makes you smile in the morning?

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Red Meat: Should You Include It In Your Diet?

Red meat is constantly portrayed as poison to a healthy diet. People are continually being advised to avoid red meat, to eat lean proteins instead. Sometimes, the advice is warranted and comes from medical professionals; other times, the nitpicking voice comes from the community “expert” with no medical training or nutritional knowledge. 

Regardless of the loudest voice in the room, as a society, people understand that too much red meat is not good. Still, should you eliminate it from your diet? While there might be many relevant and valid reasons to limit your red meat intake, there are also reasons to enjoy it in your regular diet.

Understanding the Dilemma

Much of the red meat dilemma stems from its legitimate connection to increased cancer risks. According to several studies, people who average 76 grams of red and processed meat per day develop a 20% increased risk of bowel cancer compared to those consuming 21 grams. The research suggests every 50 grams of red meat per day increases the risk of colorectal cancer by 18%.  

While the threat of cancer is scary enough, other studies also found a link between red meat consumption and other diseases, such as diabetes and heart disease. The research suggested that replacing one serving of red meat with a healthier protein could reduce mortality risks by seven to 19%.

Advantages of Red Meat

Despite the overwhelmingly negative research and study conclusions, red meat does present some benefits or advantages. For instance, vitamins D and B12 are essential to proper bodily function, and red meat is an excellent source of both. Additionally, red meat is a tremendous source of protein, which is also crucial to a healthy diet. 

However, while red meat is an excellent source of some essential nutrients, it is not the only source of such nutrients. You can find the same nutritional benefits in lean proteins like chicken and fish. Therefore, while red meat can provide some health benefits, you need to weigh the advantages against the known risks.

Disadvantages of Red Meat

There is a long list when it comes to what is wrong with red meat. Red meat is often high in saturated fat and cholesterol. While the body needs certain fats, saturated fats can lead to health complications, like clogged arteries. New research into cholesterol suggests it may not be as bad as initially thought, but that doesn’t mean you need to actively pursue it. 

Red meat and processed meats can also include chemicals that are not good for the body. Sometimes, harmful compounds are created when cooking certain meats at high temperatures. Aside from potentially harmful compounds, it is necessary to consider the known correlation between health problems and red meat. 

Even knowing the increased risks of consuming red meat, you must put the research in context. All studies point to the overconsumption of red meat. No study seems to say that you must eliminate red meat from your diet. Instead, most research suggests limiting your intake. Therefore, if you enjoy your burgers and steak, it is Ok to enjoy them occasionally. Still, it is best to avoid daily consumption of red meat and other processed meats. Moderation is the key to health and happiness.

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5 Effective And Affordable Tools For Correcting Your Posture

Poor posture affects more than just your spinal function and comfort. Poor posture contributes to rounded belly, agitation, stress, anxiety and depression. It can also lead to long-term physical health issues, such as poor circulation, high blood pressure, joint dysfunction and more. For all these reasons and then some, it’s crucial that you invest in your posture sooner rather than later. Check out the top five most effective and affordable posture correcting tools on the market today.

1. Evoke Pro A300 Posture Corrector

This lightweight, breathable posture corrector is slim enough to wear under your clothing and comfortable enough to rock all day long. Designed to improve posture and provide pain relief, the Evoke Pro A300 realigns the spine and shoulders while you wear it. It boasts soft armpit pads and flexibility that lets you move freely while you’re wearing it. Priced for just under $25 on Amazon, and bosting a 3.5-star rating, this is a cheap but effective way to achieve better back support.

2. SOMAZ Adjustable Posture Corrector

The SOMAZ posture corrector fits more like a vest than anything else. Like the Evoke A300, it is lightweight and discreet enough to wear under your shirt while at work, home or out and about. Because it reaches from your clavicle down to the bottom of your spine, it offers full back support, which the designer says is more effective in achieving full posture correction. During use, the vest provides gentle back support while pulling the shoulders back, thereby providing correction for the duration of you wearing it. This design also has 3.5 stars and costs about $20 at Amazon.

3. Upright GO Posture Trainer and Corrector

Wouldn’t it be nice to constantly have someone remind you to sit up straight? Okay, probably not, but if that “someone” was a “something” — like, a tiny device attached to your back, the reminder may come off as less intrusive and more sincere. The Upright GO Posture Trainer, which now comes in a second version, is an electronic device that gives you a small little reminder to sit up straight when you slouch. Though the reminder is just a small vibration, it’s enough to train the mind and body to work together to correct your posture throughout the day. You can also track your progress through an app, which helps you gain awareness of what you’re doing wrong as well as what you need to do to correct it.

The device is slightly pricier than the first two, at $80. However, it has earned a solid four stars from its users.

4. FlexGuard Support Back Brace Posture Corrector

If you already experience back pain as a result of your poor posture, try this back support/posture corrector combination. Though it is more noticeable than the other options, it prevents slumping shoulders and curbs back pain all while training your back to sit straight. Also, because it forces you to let your spine support your body, it relieves the stress that your muscles have taken on as a result of your slumping. You can find this model for just $25 on Amazon, where it boasts four full stars from nearly 12,000 customers.

5. BetterCo BetterBack

A Shark Tank innovation, the BetterBack from BetterCo has thousands of five stars reviews from very satisfied customers. Lightweight and portable, this particular posture corrector was designed to correct poor posture that stems from the lower back. It also eases the lower back pain that occurs as a result of your slouching. Users claim that by wearing it for just 15 minutes a day goes a long way toward correcting their posture for good. You can get it at GetBetterBack.com for just $49.99, plus free shipping. If you’re not convinced after 60 days that it’s the right device for you, you can return it hassle-free.

An investment in your posture is an investment in your whole body health and future. Spend a little today for the right device and save on more costly back treatments in the years to come.

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Sleep Gummies: Everything You Need To Know

Many Americans struggle with sleep. Stress is often a factor in restlessness, but there can be more serious underlying issues you need to address. 

Those struggling with shut-eye might find some relief with melatonin supplements or gummies. Melatonin is the hormone that helps the body regulate the natural circadian rhythm, that biological process that tells you when you're tired and ready to sleep.  

Melatonin supplements can help those suffering from poor sleep. However, before you head to the local pharmacy, there are several things you should know and consider.

1. Consult With Your Doctor Before Using

Before starting any supplement, you should talk to your primary care physician first. While sleeping problems can occur because of increased stress, sometimes, there are legitimate health concerns that need to be addressed. For instance, sleep disturbances can result from sleep apnea, which is a condition where a person literally stops breathing during sleep. 

Talking to your doctor before starting a melatonin supplement can help ensure your safety. Your doctor can run tests and ask questions to determine if a supplement is the best option for you.

2. Verify Products Through Third-Party Groups

As a supplement, sleep gummies are not regulated by the Food and Drug Administration. Without FDA approval, producers can include ingredients that are not obvious on the labels. Consuming products without accurate labeling can be dangerous. 

Therefore, if you want to start taking a melatonin supplement, it is best to purchase from a reputable source. Finding legitimate products is about verification, and the best way to verify supplements is through third-party groups, such as the U.S. Pharmacopeia or the National Sanitation Foundation International. 

3. Know the Side Effects

Most products, even ones sold over-the-counter, have side effects. Before taking any supplement, you need to read the label closely to determine if the potential side effects are worth the risks. 

When it comes to melatonin gummies, there are a few things you should be aware of. According to some medical professionals, melatonin supplements can result in headaches, dizziness, and morning drowsiness. If given to children, the supplements can cause bed-wetting and agitation.

4. Understand Gummies Aren't for Everyone

When used conservatively, sleep gummies are typically safe. However, not all people should take them. Those individuals who are pregnant or nursing should not take the supplements.

 Additionally, anyone on blood pressure medication or blood thinners or those with type one diabetes, autoimmune diseases, or epilepsy should talk to their doctor before taking the supplements. Taking these supplements with any of these conditions can be hazardous.

5. Gummies Offer a Temporary Fix

Sleep gummies are effective for people with jet lag and some sleep-wake disorders, but they do not offer a long-term fix. The supplements can help some shift workers get some rest, too. 

The problem with self-prescribing sleep supplements is when you do not understand the underlying cause of the sleep disruption. If you fail to diagnose the underlying condition, you might find that melatonin supplements become ineffective because the condition worsens. 

Sleep gummies, or melatonin supplements, can help with some sleep struggles. In the short term, the supplements seem effective, but long-term use might not have the same effect. Before trying sleep gummies, it is best to talk to your doctor about your sleep problems and determine if a supplement is right for you.

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Understanding Moxa, Moxibustion, And Acupuncture, And The Potential Combination For Greater Relief

Moxibustion and acupuncture are two traditional Chinese methods for the treatment of pain and other symptoms. Deciding on the potential benefits of either treatment relies on your understanding of each.

What Is Moxa?

Moxa is made from ground mugwort leaves — a common weed or perennial plant native to Europe, Asia, and Africa; However, it can be found growing naturally in other parts of the world. The ground leaves are then pressed, shaped, and solidified into a cone or stick shape for burning or moxibustion.

According to Daoist traditions and practitioners of Chinese medicine, moxibustion — the burning of moxa near the body’s qi and meridians — can help with chronic pain relief and even digestive issues. The idea is based on the same qi circulation methods as acupuncture, but moxibustion can be used alone or as an aid to the practice.

Moxibustion in Practice

There are two primary methods for using moxa: direct and indirect contact. Direct contact involves placing the moxa directly on a treatment point and lighting the cone, allowing it to burn slowly towards your skin. The practitioner will remove the moxa before it burns your flesh.

Additionally, in combination with acupuncture, a practitioner can place the moxa directly over the acupuncture needle. Performing moxibustion in this way supposedly improves the effectiveness of the acupuncture by permitting the heat to transfer through the needle and closer to the body’s energy meridians.

Indirect moxibustion is arguably safer because your skin never comes into direct contact with the moxa. Instead, the practitioner holds the moxa about an inch from the skin, removing it when the flesh turns warm and red. A practitioner might also place the moxa on a treatment point, but they will use a salt or garlic barrier layer to protect the skin.

Understanding Acupuncture

Like moxibustion, acupuncture focuses on the alignment and unification of qi and energy meridians within the body, but it does not rely on heat. Acupuncture uses the specific placement of thin needles into the body. It is also traditional Chinese medicine, and it is primarily used for pain and stress management.

The acupuncturist will insert between five and 20 needles in a single session. These needles are placed at different depths. You may feel minor discomfort, but most patients do not feel anything when the needles are inserted.

Once the needles are placed, the acupuncturist might manipulate each to affect the qi better. The needles can be manipulated in several ways, including moxibustion.

Should You Use Moxibustion or Acupuncture or a Combination?

Neither moxibustion nor acupuncture has significant research backing up claims of the treatments. In fact, some studies suggest patients that simulated acupuncture works just as well as the real thing. Other research advises that acupuncture works best for those who believe it will work, suggesting a psychological link to any perceived benefits.

Ultimately, whether to use acupuncture, moxibustion, or some combination of the two is a personal choice. If you believe the therapy has practical benefits, schedule an appointment with an experienced acupuncturist. If you are skeptical, it might be best to seek treatment elsewhere. In either case, you should discuss any pain or potential treatment options with your doctor before committing to an appointment.

What are your thoughts and feelings on moxa and acupuncture? Do you believe it is a fair treatment for chronic pain conditions?

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The Possible Causes of Premature Graying

Many men and women stress finding gray hairs; they assume it is a sign of poor health or aging. When the gray starts to appear earlier than expected, it can throw people into an absolute panic but is that the appropriate response. 

There are many reasons your hair might turn gray “prematurely,” but more often than not, it is a natural progression, with several professionals suggesting that by the time you turn 50, half your hair is gray. Obviously, those opinions are not all-inclusive, but they point to an interesting factor: going gray is normal, even predictable, so why do people fear it instead of embracing it. Whether out of existential dread or concerns about public perception, going gray prematurely is likely the result of one or a combination of factors.

1. Genetics

Genetics plays a significant role in when and how your hair will turn gray. Look into your family history; when did your mother’s or father’s hair turn gray? What about siblings, cousins, aunts, or uncles? If most people in your family have turned gray early, the odds are that your hair will follow suit. However, there is a chance that your risk of inheriting premature gray hair is unlikely, in which case, there might be another culprit.

2. Lifestyle

What is your lifestyle like? Are you sedentary or active? Do you have a fulfilling personal life? Your lifestyle can affect your hair, but to what extent is still unknown. While people have speculated for years that stress plays a significant role in premature graying, there is little to no evidence corroborating the assumption.

3. Diet

Diet can be a crucial player in when your hair turns gray and even how healthy it is. Your hair depends on several cellular and biological processes that, in turn, depend on several vital nutrients. If you are not getting enough nutritional value from your food, you may see adverse effects on your hair. For instance, vitamins B-12, A, C, D, and E are essential to hair health. If you are deficient in any of these nutrients, you can experience hair loss or other signs of premature aging, like graying hair.

4. Smoking

One of the worst things you can do for hair health is smoke. Unlike stress, smoking has been proven to have a connection to graying hair, especially among those 30 and younger. If you are concerned with premature graying, avoid smoking cigarettes and avoid secondhand smoke inhalation.

5. Medical Condition

While not the most likely cause of early graying, certain medical conditions can lead to the development of gray hair. Pituitary and thyroid gland problems are two conditions that might be connected to graying hair, but it should be noted that such results are incredibly rare. 

Premature graying is most often a result of genetics, but depending on your lifestyle, diet, and habits, the aging or transformation of your hair might be reversible. However, if genetic or permanent, do not assume you need to cover it up. Gray hair is a natural part of aging and is nothing to be ashamed of or embarrassed about. 

Do you fear gray hair, or do you embrace the change?

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What Your Poop Is Trying To Tell You

There’s virtually no way to have a conversation about poop that isn’t awkward, embarrassing or downright difficult. We all go, but most people — most adults, that is — don’t like to talk about it. The thing is, your poop can offer a wealth of useful information about your health.

What the Color of Your Poop Means

If your stool is brown, that’s a good thing. If it’s brown with just a hint of green, that’s a sign that all is well, too. If your poop scoots further along the spectrum, though, it may denote trouble.

Green

Green poop isn’t necessarily worrisome, but it does mean that food is zipping through your digestive system too quickly. Green stool may also be the result of eating certain foods, especially dark, leafy greens that are high in chlorophyll, such as spinach and kale.

Yellow

If your stool is yellow, it may mean its fat content is too high. It could also be symptomatic of celiac disease or an inability to absorb nutrients properly.

White

Poop that’s white, pale or resembles clay in color is often the sign of a blocked bile duct.

Black

Things start getting more serious if your stool is black in color. While it could just be the result of iron supplements or eating black licorice, it could also point to a bleed in the upper part of your intestinal tract.

Red

Like black stool, red stool may indicate bleeding, only this time it originates from the lower intestine. It could also mean hemorrhoids or simply that you dined on beets, Gatorade or other red food and drink recently.

What the Shape of Your Poop Means

Your stool’s shape is just as revealing as its color, if not more so. In fact, it’s so informative that there’s a scientific scale for it called the Bristol Stool Scale. It identifies seven stool types:

Type 1: Hard Pellets

Small, hard pellets that are difficult to pass mean you’re probably constipated, but it should pass soon (no pun intended.) If you’re still blocked up after several days, however, it's important that you talk to your doctor.

Type 2: Lumpy Logs

This also means you’re constipated. Once again, your discomfort shouldn’t last long, but you can help speed things up by snacking on fiber-rich foods and drinking plenty of water.

Type 3: Cracked Logs

Despite the unappealing description, this is one of the two types of “perfect” poop you want. It should be soft, easy to pass and roughly 2 inches long.

Type 4: Smooth Logs

Stool that is easy to eliminate and resembles a snake or a hot dog is also normal.

Type 5: Soft Pellets

Small, soft pellets that are quick and painless to pass often suggest you need to add more fiber to your diet.

Type 6: Mushy Blobs

If your stool is super-soft and disjointed with jagged edges, it usually means mild diarrhea. Be sure to hydrate to replace lost fluids.

Type 7: Watery Nightmare

You have the runs, a.k.a. diarrhea. This happens when stool races through your digestive tract so rapidly that it never has the chance to form into a solid.

What It Means If Your Stool Floats

Stool that floats typically means one of two things: First, it may mean that it’s high in gas or water content, making it light enough to bob on the surface. Second, it could suggest that your body’s not absorbing nutrients well. Malabsorption like this is usually accompanied by constipation.

If watching your preschool grandchildren play a 14-hour soccer game sounds preferable to talking to your doctor about your bowel movements, you’re not alone. You also need to steel your nerves and have that talk. Stool that’s suspect is almost always trying to tell you something important about your health, and having a tête-à-tête about poop is just another part of the job for your physician.

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The Best Ways To Wake Up (Besides Coffee)

Are you missing your morning coffee? It’s one of the hardest things to give up when the doctor says so. The good news is that you don’t need caffeine to enjoy a spring in your step. Try these tips instead.

1. Drink a Cool Glass of Water

I honestly didn’t believe this would work until I tried it myself. It’s amazing!

Before you get dressed for work or eat breakfast, drink a glass of cold water. It makes you feel alert and energized in no time.

Most people wake up dehydrated, which is why we feel sluggish and tired in the morning. Staying hydrated gets your brain in gear when you start to feel sleepy at work.

2. Get Moving

You know that your body requires a constant supply of oxygen, but do you know why? Oxygen helps your cells produce energy. The more oxygen floating around, the more energized you feel. It’s like connecting a charger to your phone’s battery.

To give oxygen levels a boost, do cardio exercises:

  • Turn on some swing music or salsa and dance around in your socks
  • Take your dog for a 10-minute walk
  • Walk up and down the stairs at work a few times.

Any exercise that increases your heart rate can wake you up and increase your energy levels. It doesn't need to take a ton of time.

3. Eat Something Crunchy or Chewy

The next time you feel like you’re going to doze off during an important meeting, head to your desk for just a second and munch on a quick snack. The crunchier or chewier the better.

Just chewing makes you feel more alert. Plus, it boosts the blood flow to your brain, giving you supercharged mental focus. Personally, baby carrots, apple wedges, celery sticks or almonds do the trick. Some people like chewing gum more.

4. Skip the Sugar and Grab Some Protein

Many people reach for a candy bar when they’re feeling drained. This is one of the worst things you can do. Sugary foods give you a sudden rush of energy, but it doesn’t last long. After that short spike of blood sugar comes a depressing, exhausting crash that makes you want to sleep all afternoon.

Protein has the opposite effect. Instead of making you crash, it keeps you going strong for hours. Here are my favorite sources of quick and easy protein:

  • Jerky
  • Peanut butter and celery
  • Almonds, cashews, pistachios and peanuts
  • Pumpkin seeds
  • Greek yogurt
  • Portions of favorite cheese
  • Hummus with veggies

If sugar is a matchstick, then protein is a candle. A little protein snack keeps you satisfied all morning or all afternoon. You can concentrate better on your work and get project after project checked off your to-do list.

Fatigue Isn’t “Normal”

Some people feel tired so often that they start to think it’s normal. “Everybody is exhausted right now,” they say. I’m here to tell you that it’s a bunch of baloney.

If you’re tired all the time, it means your body is running low on nutrients, your muscles are begging for more physical activity or you’re having trouble sleeping.

Find out what’s tiring you out and do something about it! These tips can get your blood pumping again, and that feels amazing.