Six tips to fight fatigue, win

Feeling fatigued? You have plenty of company. Health experts say one in four Americans complains of being tired all the time.

One way to combat fatigue is to strengthen your immune system. The immune system functions to maintain a healthy balance in the body, producing proteins and antibodies that help control the growth and development of the harmful bacteria that affect our health and drain our energy.

Here are some energy-boosting tips:

•Make healthy choices. Forgo sodas, sugary snacks, excess fats and alcohol. Instead, opt for foods and beverages known for helping to build a strong immune system. Vitamins A, B12, C, E, zinc and calcium are often believed beneficial when it comes to healthy bodies. What can you grab next time you’re hungry and want to make sure you’ll end up feeling your best? Yogurt, fresh carrot juice, an orange or some strawberries, some dark turkey meat, garlic-encrusted lamb chops or a tuna sandwich on whole grain bread are great ideas. And don’t forget to guzzle plenty of water!

•Get enough sleep. Most people need seven to nine hours of sleep each night to feel their best. When that’s not possible, try to make time for a short nap during the day, sleep in on weekends, or set aside one night a week to go to bed early so lack of sleep doesn’t accumulate throughout the work week.

•Don’t count on stimulants to give you more energy. While caffeine, nicotine and sugar work short-term, they can leave you feeling even more tired later. And, there’s always the risk of dependency … don’t get yourself started!

•Manage time effectively. Nothing drains energy faster than stress and rushing from one place or project to another. Get in the routine of taking a few minutes at the end of each day to go over tasks you’ve accomplished and make a list of things you need to get done the following day. You’ll probably find this one little habit helps you sleep better at night (because your mind isn’t forced to obsess over all the things you’ve left undone – you know what they are and will do them tomorrow!) and makes each day run more smoothly.

•Spice up your breakfast. Sprinkle cinnamon or nutmeg on your toast, over your cereal or into your yogurt. Spicy foods stimulate the metabolism and awaken the senses for the day ahead.

•Exercise. How about a nice stretch as soon as you get out of bed and then 20 toe-touches. If that’s not enough try some jumping jacks or push-ups before your shower. Find a few things you can do any time – at the office or in the car – isometrics for your abs work great while sitting, and while standing try it with your glutes.

Even a short, leisurely walk will get blood circulating efficiently, delivering nutrients to all the cells in your body. If you have the time, take a swim on your lunch break or go for a run after work. Play soccer with the kids or challenge your spouse to a rousing game of lawn darts – whatever. Just get moving.