Improve Your Energy and Sleep-Dr Oz
Simple Ways to Get Healthy: Improve Your Energy and Sleep
Dr. Oz serves up easy, no-thought solutions to
help you regain optimum energy levels and also get a solid night’s rest.
If you’ve been trying to get healthy and failing, it could
be that your approach has been too complicated. By making simple
choices, you can automate your health habits and also forgo adding extra
stress to your life. Here are 10 easy-to-use energy boosters to
recharge your body, followed by four simple tips to get a deep, restful
night’s sleep.
10 Simple Energy Boosters
Tip #1: Switch Your Morning Coffee to White Tea
While coffee can initially give you a rush of energy, drinking too many cups can actually result in a feeling of burn out. Instead, try white tea, which is unfermented tea made from new growth buds and young leaves of the plant. Because white tea goes through even less processing than black or green tea, it contains the highest levels of the amino acid L-theanine to help you stay more alert.
Tip #2: Avoid Caffeine Withdrawal in the Afternoon With Guarana Herb Supplement
Guarana, a tropical berry that grows in the Amazon, has been shown to have the same stimulatory effect as other caffeinated sources but with a much more gradual and sustained boost of energy. Try 200-800mg (1-3 tablets) before breakfast or lunchtime. To learn more about the benefits of guarana, click here.
Tip #3: Boost Immunity With Chyawanprash
A weakened immune system can play a major role in zapping your energy level. A highly popular Indian household remedy, chyawanprash, a jam that contains Indian gooseberry, or amla, is a powerful antioxidant that enhances white blood cell function. It’s also packed with more than 50 herbal ingredients that boost immunity. Try a spoonful on whole-wheat toast in the morning. Available in health food stores and online.
Tip #4: Treat Allergies With Quercetin Nasal Spray
Approximately 15-20% of Americans suffer from allergic rhinitis, better known as hay fever. Research shows that year-round allergies may contribute to daytime fatigue caused by nasal congestion and disrupted sleep. Quercetin nasal spray, available over-the-counter, has been shown to work like an antihistamine and anti-inflammatory, reducing a runny nose and watery eyes.
10 Simple Energy Boosters
Tip #1: Switch Your Morning Coffee to White Tea
While coffee can initially give you a rush of energy, drinking too many cups can actually result in a feeling of burn out. Instead, try white tea, which is unfermented tea made from new growth buds and young leaves of the plant. Because white tea goes through even less processing than black or green tea, it contains the highest levels of the amino acid L-theanine to help you stay more alert.
Tip #2: Avoid Caffeine Withdrawal in the Afternoon With Guarana Herb Supplement
Guarana, a tropical berry that grows in the Amazon, has been shown to have the same stimulatory effect as other caffeinated sources but with a much more gradual and sustained boost of energy. Try 200-800mg (1-3 tablets) before breakfast or lunchtime. To learn more about the benefits of guarana, click here.
Tip #3: Boost Immunity With Chyawanprash
A weakened immune system can play a major role in zapping your energy level. A highly popular Indian household remedy, chyawanprash, a jam that contains Indian gooseberry, or amla, is a powerful antioxidant that enhances white blood cell function. It’s also packed with more than 50 herbal ingredients that boost immunity. Try a spoonful on whole-wheat toast in the morning. Available in health food stores and online.
Tip #4: Treat Allergies With Quercetin Nasal Spray
Approximately 15-20% of Americans suffer from allergic rhinitis, better known as hay fever. Research shows that year-round allergies may contribute to daytime fatigue caused by nasal congestion and disrupted sleep. Quercetin nasal spray, available over-the-counter, has been shown to work like an antihistamine and anti-inflammatory, reducing a runny nose and watery eyes.
Dr. Oz serves up easy, no-thought solutions to
help you regain optimum energy levels and also get a solid night’s rest.
Tip #5: Treat Dehydration With Water-rich Foods
Low energy can be caused by dehydration, which reduces blood volume to the heart, making it harder to pump nutrients to organs and muscles. Don’t just drink water to stay hydrated. Eat water-rich fruits and vegetables. Melons, pears and strawberries all have a high water content, as do zucchini, bell peppers and celery (comprised of 96% water). Be sure to avoid eating too many packaged foods as well, in order to stay properly hydrated.
Tip #6: Eat the Right Fats: Try Coconut Oil and Palm Kernel Oil
If you’re tired, you could be eating the wrong kind of fats, namely saturated or trans fats. These unhealthy fats are stored in the body rather than being utilized right away. Coconut oil and palm kernel oil are special-exception saturated oils that break down immediately in the liver and are transported to the brain to be used as fuel.
Tip #7: Try Cordyceps Mushroom Extract for a Quick Pick-Me-Up
If you need a pick-me-up, forgo energy drinks, which are often loaded with caffeine. Instead, try cordyceps mushroom, an herbal ingredient widely used in traditional Chinese medicine. Available in extract form, it contains a critical chemical that boosts the body’s energy production and helps alleviate fatigue. Take 3mg of cordyceps mushroom extract per day. Available online and at health food stores.
Tip #8: Fight Fatigue With a L-Carnitine Supplement
The naturally occurring amino acid L-carnitine plays an important role in metabolizing fat and also fights fatigue by increasing your body’s oxygen intake. Take 500mg twice daily.
Tip #9: Boost Thyroid Function With Complex Carbs
An underactive thyroid can cause a dragging feeling. To help maintain healthy thyroid function and keep your metabolic rate set high, eat high-grade complex carbohydrates, such as amaranth, quinoa, muesli and whole-grain pasta.
Tip #10: Reduce Inflammation With Black Currant Juice
Inflammation in the body can cause unnecessary energy loss. Drink black current juice, which is packed with antioxidants that reduce inflammatory chemicals in the blood.
4 Tips for Getting a Good Night’s Sleep
The inability to fall or stay asleep can take a serious emotional toll and wreak havoc on your overall health. Here are 4 easy-to-follow tips.
Tip #1: Place a Dinner Curfew: No Eating 2 Hours Before Bedtime
Eat dinner at least 2 hours before bedtime since a late meal will keep your body busy digesting, making it harder to fall asleep. Also, avoid highly acidic and processed foods that can lead to indigestion or reflux and cause you to wake up in the middle of the night.
Tip #2: Limit Time Spent on Your Cell Phone
Electric magnetic radiation from cell phones has been shown to make it harder to enter a deep sleep. Try using a landline in the bedroom if you like to talk to friends or family before you fall asleep, and also keep the phone at least 5 feet away from your bed.
Tip #3: Turn Down the Temperature and Put On Socks
A cool environment will help you sleep better, so turn down the thermostat to about 68 degrees. Also wear socks to bed, which will trick your body into thinking it’s hot, which forces your body’s core temperature to go down so you can sleep better.
Tip #4: Soak in a Salt and Soda Bath
A hot bath reduces muscle tension to help you sleep better. To create the perfect sleep-inducing bath, add 1 cup of Epsom salts, rich in muscle-soothing magnesium, and 1 cup of baking soda, which has alkaline balancing effects to soothe the skin.
Low energy can be caused by dehydration, which reduces blood volume to the heart, making it harder to pump nutrients to organs and muscles. Don’t just drink water to stay hydrated. Eat water-rich fruits and vegetables. Melons, pears and strawberries all have a high water content, as do zucchini, bell peppers and celery (comprised of 96% water). Be sure to avoid eating too many packaged foods as well, in order to stay properly hydrated.
Tip #6: Eat the Right Fats: Try Coconut Oil and Palm Kernel Oil
If you’re tired, you could be eating the wrong kind of fats, namely saturated or trans fats. These unhealthy fats are stored in the body rather than being utilized right away. Coconut oil and palm kernel oil are special-exception saturated oils that break down immediately in the liver and are transported to the brain to be used as fuel.
Tip #7: Try Cordyceps Mushroom Extract for a Quick Pick-Me-Up
If you need a pick-me-up, forgo energy drinks, which are often loaded with caffeine. Instead, try cordyceps mushroom, an herbal ingredient widely used in traditional Chinese medicine. Available in extract form, it contains a critical chemical that boosts the body’s energy production and helps alleviate fatigue. Take 3mg of cordyceps mushroom extract per day. Available online and at health food stores.
Tip #8: Fight Fatigue With a L-Carnitine Supplement
The naturally occurring amino acid L-carnitine plays an important role in metabolizing fat and also fights fatigue by increasing your body’s oxygen intake. Take 500mg twice daily.
Tip #9: Boost Thyroid Function With Complex Carbs
An underactive thyroid can cause a dragging feeling. To help maintain healthy thyroid function and keep your metabolic rate set high, eat high-grade complex carbohydrates, such as amaranth, quinoa, muesli and whole-grain pasta.
Tip #10: Reduce Inflammation With Black Currant Juice
Inflammation in the body can cause unnecessary energy loss. Drink black current juice, which is packed with antioxidants that reduce inflammatory chemicals in the blood.
4 Tips for Getting a Good Night’s Sleep
The inability to fall or stay asleep can take a serious emotional toll and wreak havoc on your overall health. Here are 4 easy-to-follow tips.
Tip #1: Place a Dinner Curfew: No Eating 2 Hours Before Bedtime
Eat dinner at least 2 hours before bedtime since a late meal will keep your body busy digesting, making it harder to fall asleep. Also, avoid highly acidic and processed foods that can lead to indigestion or reflux and cause you to wake up in the middle of the night.
Tip #2: Limit Time Spent on Your Cell Phone
Electric magnetic radiation from cell phones has been shown to make it harder to enter a deep sleep. Try using a landline in the bedroom if you like to talk to friends or family before you fall asleep, and also keep the phone at least 5 feet away from your bed.
Tip #3: Turn Down the Temperature and Put On Socks
A cool environment will help you sleep better, so turn down the thermostat to about 68 degrees. Also wear socks to bed, which will trick your body into thinking it’s hot, which forces your body’s core temperature to go down so you can sleep better.
Tip #4: Soak in a Salt and Soda Bath
A hot bath reduces muscle tension to help you sleep better. To create the perfect sleep-inducing bath, add 1 cup of Epsom salts, rich in muscle-soothing magnesium, and 1 cup of baking soda, which has alkaline balancing effects to soothe the skin.
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