Health24.com | 11 ways to get more energy when you’re feeling tired

I’m not going to sugar-coat it: The best way to get through your entire day without your eyelids drooping is to get enough sleep at night.

Seriously: “Nothing replaces sleep to give you energy,” says Dr Alison Kole, director of sleep services at Summit Medical Group. “Most people require seven to nine hours of sleep per night to feel their best.”

Still, that’s not always entirely possible (just one more episode of The Great British Bake Off can’t hurt, right?). But the good news is there are some quick energy-boosting tips you can try that work pretty well in the moment. Here’s how to get more energy, like, right now.

1. Follow this super-specific hydration formula

Admit it: You don’t drink as much water as you could – and dehydration is one of the main reasons why energy levels bottom out.

“Most of us walk around in a state of dehydration on a daily basis, and when your body is dehydrated it can make you feel tired and sluggish,” says registered dietitian and nutritionist Dr Allison Childress.

Fortunately, Childress also says that pretty much any kind of beverage (except alcohol) counts toward your daily intake, so if you’re not a huge fan of plain water, mix it up with juice, tea, or even broth from soup.

Not sure how much you need? Kole says it depends largely on your body size, and recommends multiplying your weight by 20g to calculate what your daily goal should be.

Read more: 15 daily energy-boosting habits that health experts swear by

2. Choose coffee over energy drinks

Yes, a quick jolt of liquid caffeine can definitely perk you up – but here’s the thing, not all caffeine is created equal.

“Stay away from energy drinks … they may give you a temporary boost, but these are stimulants and can set you up for a crash later on,” says Childress, since energy drinks often contain caffeine as well as a mix of other stimulants like guarana and yerba mate.

She says that 240 to 350ml of coffee is a much better choice when you need some liquid energy (i.e., no crash). Just be mindful of the timing: Kole warns that having caffeine too late in the day (say, after 4pm) can interfere with sleep – and possibly force you to need even more caffeine the next day.

3. Snack on both carbs and protein

Your body’s energy comes from the calories you consume, says Childress, so if you’re feeling sluggish you might need to fuel up. But don’t head to the vending machine down the hall; there’s a simple formula for noshing on a perfectly energising (and healthy) snack.

“Choose a carb and a protein for maximum punch,” she explains – the carbs will provide your body with fuel, while protein will help you stay fuller (and more satisfied) longer. “Try an apple with a piece of string cheese, a cracker with nut butter, or half of a protein bar,” says Childress.

4. Do a few laps at the office (or just get up for some water)

If you find yourself nodding off at your desk, there’s a simple solution: Take a walk – it’s an automatic source of energy that boosts your circulation and keeps your muscles active, says Kole.

And before you complain that there’s no place to walk outside your office building, know that fresh air is not mandatory for this tip to work. Take regular trips to the water cooler, log some laps around your department’s collection of cubicles, or walk up and down the stairs a few times. Childress suggests setting an alarm on your phone to remind yourself to get up from your desk every hour and move.

“Do it regularly to keep tiredness at bay and keep your mind focused– a move break is just as good for your mind as it is for your body,” she explains.

5. As soon as you wake up, make a plan to crush the day

You know that feeling when you wake up and have so much to do that you kind of just want to go to bed? This tip can help with that “I’m so overwhelmed” feeling.

Kole suggests starting every day with a positive thought or goal (like, “I’m going to spend 20 minutes mentally rehearsing for my presentation over coffee today”). This will help you manage your attitude toward the day’s activities – and conserve some of your precious energy, because freaking out about everything is super draining. “Personally, I try to focus on one thing I’m thankful for,” she says, “which creates a positive mindset moving forward”.

Read more: 5 easy DIY protein-packed, energy-boosting juices for fitsters

6. Take a whiff of something refreshing

Whether you work in an office or at home, the air around you can get stale – which definitely doesn’t bode well for staying alert.

Perk up by diffusing essential oils (they’ll spice up your environment and boot your energy levels). Childress says that eucalyptus and citrus oils can refresh a tired body and mind, and that if simply smelling some zesty lemon doesn’t quite do the trick, you can also try putting a drop on some pressure points (like the insides of your wrists) for an extra kick. Just make sure to read the directions; some essential oils can irritate the skin.

7. Go outside on your lunch break

Sunny days aren’t just good for your mood – they can also be good for your mental and physical health.

“The sun can be very invigorating [and it can also] stimulate vitamin D production, which has been shown to enhance mood,” says Childress. Everyone needs vitamin D for bone health, but many don’t get enough of it from food – enter, supplements and good ol’ fashioned sunshine.

FYI: a little bit of sunscreen-free sun exposure is okay, but make sure you don’t go overboard. You don’t need to tan or burn your skin in order to soak up those vitamin-rich rays; you only need about 10–15 minutes of exposure.

8. Keep your curtains open and wake up by daylight

If you need one more reason to consider the sun your friend, pay attention: opening up your curtains and letting daylight into your bedroom as soon as you wake up in the morning can set you on an energised course for the whole day.

Kole says that exposing yourself to bright light first thing in the morning helps regulate your internal sleep-wake body clock and may even improve your mood, especially if you suffer from seasonal affective disorder (SAD).

9. Go ahead, take a (power) nap

If you have a full-time job (or children), taking a nice, long restorative nap when you’re feeling sleepy is probably out of the question. But there’s good news: you don’t need a long nap to reap the benefits of some afternoon shut-eye.

“The ideal length for napping typically is about 20 minutes,” Kole says. “Longer naps tend to leave people sleepier, in part because the further you go into a sleep cycle the more likely you are to hit deep sleep, and waking up during that stage often causes people to feel groggier.” Basically, consider this permission to take a quick midday snooze.

10. Try to sweat a little bit before breakfast

In addition to making you feel super-productive before even starting your day, working out in the morning can boost your energy, as well as control anxiety, and reduce stress – two major energy-suckers, says Kole.

But there’s one other reason to make going for a daily run the first thing on your daily to-do list: According to Kole, a morning workout sets a positive and energised tone for the rest of your day, while working out in the late afternoon or evening is more likely to interfere with your ability to fall asleep at night, she adds.

11. Free up brain power by actually writing things down

If I were to peek into your brain right now, I’d likely see a miles-long list of appointments, schedule changes, and other things you definitely cannot forget about – and that’s a recipe for crushing fatigue, says Kole.

You actually expend a lot of energy trying to mentally keep track of everything you need to do, so Kole recommends sitting down to actually get some of that stuff done – or at least organising yourself better by writing down all of those things. She says resolving these distracting loose ends can free up tons of brain power and make you feel more prepared to tackle the next thing on your list, whatever it is.

This article was originally published on www.womenshealthmag.com

Image credit: iStock

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When coral species vanish, their absence can imperil surviving corals

Waves of annihilation have beaten coral reefs down to a fraction of what they were 40 years ago, and what’s left may be facing creeping death: The effective extinction of many coral species may be weakening reef systems thus siphoning life out of the corals that remain.

In the shallows off Fiji’s Pacific shores, two marine researchers from the Georgia Institute of Technology for a new study assembled groups of corals that were all of the same species, i.e. groups without species diversity. When Cody Clements snorkeled down for the first time to check on them, his eyes instantly told him what his data would later reveal.

“One of the species had entire plots that got wiped out, and they were overgrown with algae,” Clements said. “Rows of corals had tissue that was brown — that was dead tissue. Other tissue had turned white and was in the process of dying.”

36 ghastly plots

Clements, a postdoctoral researcher and the study’s first author, also assembled groups of corals with a mixture of species, i.e. biodiverse groups, for comparison. In total, there were 36 single-species plots, or monocultures. Twelve additional plots contained polycultures that mixed three species.

By the end of the 16-month experiment, monocultures had faired obviously worse. And the study had shown via the measurably healthier growth in polycultures that science can begin to quantify biodiversity’s contribution to coral survival as well as the effects of biodiversity’s disappearance.

“This was a starter experiment to see if we would get an initial result, and we did,” said principal investigator Mary Hay, a Regents Professor and Harry and Linda Teasley Chair in Georgia Tech’s School of Biological Sciences. “So much reef death over the years has reduced coral species variety and made reefs more homogenous, but science still doesn’t understand enough about how coral biodiversity helps reefs survive. We want to know more.”

The results of the study appear in the February issue of the journal Nature Ecology and Evolution and were made available online on January 7, 2018. The research was funded by the National Science Foundation, by the National Institutes of Health’s Fogarty International Center, and by the Teasley Endowment.

The study’s insights could aid ecologists restocking crumbling reefs with corals — which are animals. Past replenishing efforts have often deployed patches of single species that have had trouble taking hold, and the researchers believe the study should encourage replanting using biodiverse patches.

40 years’ decimation

The decimation of corals Hay has witnessed in over four decades of undersea research underscores this study’s importance.

“It’s shocking how quickly the Caribbean reefs crashed. In the 1970s and early 1980s, reefs consisted of about 60 percent live coral cover,” Hay said. “Coral cover declined dramatically through the 1990s and has remained low. It’s now at about 10 percent throughout the Caribbean.”

“You used to find living diverse reefs with structurally complex coral stands the size of city blocks. Now, most Caribbean reefs look more like parking lots with a few sparse corals scattered around.”

84 percent loss

The fact that the decimation in the Pacific is less grim is bitter irony. About half of living coral cover disappeared there between the early 1980s and early 2000s with declines accelerating since.

“From 1992 to 2010, the Great Barrier Reef, which is arguably the best-managed reef system on Earth, lost 84 percent,” Clements said. “All of this doesn’t include the latest bleaching events reported so widely in the media, and they killed huge swaths of reef in the Pacific.”

The 2016 bleaching event also sacked reefs off of Fiji where the researchers ran their experiment. The coral deaths have been associated with extended periods of ocean heating, which have become much more common in recent decades.

10 times more species

Still, there’s hope. Pacific reefs support ten times as many coral species as Caribbean reefs, and Clements’ and Hay’s new study suggests that this higher biodiversity may help make these reefs more robust than the Caribbean reefs. There, many species have joined the endangered list, or are “functionally extinct,” still present but in traces too small to have ecological impact.

The Caribbean’s coral collapse may have been a warning shot on the dangers of species loss. Some coral species protect others from getting eaten or infected, for example.

“A handful of species may be critical for the survival of many others, and we don’t yet know well enough which are most critical. If key species disappear, the consequences could be enormous,” said Hay, who believes he may have already witnessed this in the Caribbean. “The decline of key species may drive the decline of others and potentially create a death spiral.”

864 abrasive animals

Off Fiji’s shores, Clements transported by kayak, one by one, 48 concrete tables he had built on land. He dove them into place and mounted on top of them 864 jaggy corals in planters he had fashioned from the tops of plastic soda bottles.

“I scratched a lot of skin off of my fingers screwing those corals onto the tables,” he said, laughing at the memory. “I drank enough saltwater through my snorkel doing it, too.”

Clements laid out 18 corals on each tabletop: Three groups of monocultures filled 36 tables (12 with species A, 12 with species B, 12 with species C). The remaining 12 tabletops held polycultures with balanced A-B-C mixtures. He collected data four months into the experiment and at 16 months.

The polycultures all looked great. Only one monoculture species, Acropora millepora, had nice growth at the 16-month mark, but that species is more susceptible to disease, bleaching, predators, and storms. It may have sprinted ahead in growth in the experiment, but long-term it would probably need the help of other species to cope with its own fragility.

“Corals and humans both may do well on their own in good times,” Hay said. “But when disaster strikes, friends may become essential.”

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Taking magnetism for a spin: Exploring the mysteries of skyrmions

Scientists at the U.S. Department of Energy’s Ames Laboratory have discovered the relaxation dynamics of a zero-field state in skyrmions, a spinning magnetic phenomenon that has potential applications in data storage and spintronic devices.

Skyrmions are nanoscale whirls or vortices of magnetic poles that form lattices within a magnetic material, a type of quasiparticle that can zip across the material, pushed by electrical current. Those properties have captured the fascination of scientists, who think the phenomenon could lead to the next big advance in data storage, making digital technology even faster and smaller.

There are some big challenges to overcome, however. Until recently skyrmions were a phenomenon only observed at extreme low temperature. Also, external magnetic forces makes them currently impractical for applications.

“In order to be really useful in a device, these magnetic vortices need to be able to exist without the ‘help’ of an external magnetic field,” said Lin Zhou, a scientist in the Ames Laboratory’s Division of Materials Sciences and Engineering.

With that in mind, she and other researchers at Ames Laboratory investigated FeGe, an iron-germanium magnetic material that has demonstrated skyrmions in the highest temperature ranges to date in crystals with a similar, or B20 structure.

Ames Lab scientists with external collaborators were able to establish a skyrmion lattice in a sample through exposure to magnetic fields and supercooling with liquid nitrogen. With a high resolution microscopy method called Lorentz transmission electron microscopy (L-TEM), the team was able to observe the skyrmion lattice in zero magnetic field, and then observe the decay of the skyrmions as the temperature warmed. This direct observation yielded critical new information about how skyrmions behave and how they revert back to a ‘normal’ (what scientists call metastable) magnetic state.

“We’ve stabilized these skyrmions without a magnetic field, and our microscopy techniques allowed us to really see how the vortices change over time, temperature, and magnetic field; we think it provides a very solid foundation for theorists to better understand this phenomenon,” Zhou said.

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Materials provided by DOE/Ames Laboratory. Note: Content may be edited for style and length.

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Cancer has a biological clock and this drug may keep it from ticking

A new drug shows potential to halt cancer cells’ growth by stunting the cells’ biological clock.

The findings from scientists at the USC Michelson Center for Convergent Bioscience and Nagoya University’s Institute of Transformative BioMolecules (ITbM) advance a burgeoning area of research: turning the body’s circadian rhythms against cancer.

Their study, conducted on human kidney cancer cells and on acute myeloid leukemia in mice, was published Jan. 23 in the journal Science Advances.

Scientists know that disrupting sleep and other elements of humans’ circadian rhythm can harm health. The same is true for the circadian clock of cells themselves. If researchers could disturb the circadian clock of cancer cells, they theorize, they could potentially hurt or kill those cells.

The scientists found that a molecule named GO289 targets an enzyme that controls the cell’s circadian rhythm. This drug-protein interaction then disrupts the functions of four other proteins that are important for cell growth and survival.

In effect, GO289 can jam the cogs of the cell’s circadian clock, slowing its cycles. And it can do so with little impact to healthy cells.

“In some cancers, the disease takes over the circadian clock mechanism and uses it for the evil purpose of helping itself grow,” said Steve Kay, director of convergent biosciences at the USC Michelson Center and USC Provost Professor of Neurology, Biomedical Engineering and Biological Sciences. “With GO289, we can interfere with those processes and stop the cancer from growing.”

Kay is among several scientists from USC Dornsife College of Letters, Arts and Sciences, USC Viterbi School of Engineering and Keck School of Medicine at USC who are collaborating across multiple disciplines to find new solutions for treating cancer, neurological disease and cardiovascular disease.

Finding the right candidate

On its initial interactions with human bone cancer cells, GO289 appeared to slow the tumors’ circadian clock as it targeted an enzyme, named CK2.

To see if GO289 consistently hindered other cancers in the same way, the scientists then tested it on human kidney cancer cells and on mice with acute myeloid leukemia. They found that GO289 specifically affected cancer cell metabolism and other circadian-related functions that normally would enable the cancer to grow and spread.

Kay is optimistic about the findings. “This could become an effective new weapon that kills cancer,” he said.

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Materials provided by University of Southern California. Original written by Emily Gersema. Note: Content may be edited for style and length.

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Health24.com | Mangoes prove why they are considered the ‘king of fruits’

Mangoes are a delicious tropical fruit enjoyed by millions.

You can pop it in a smoothie, add it to your salad or simply enjoy it as is.

This delicious fruit is more than just a tropical treat; it’s packed with vitamins A, C and B6. A recent study, conducted by Texas A&M University, found that the high fibre content of mangoes can also help relive constipation.

According to studies, adult men need about 38g of fibre a day and women around 25g. 

Constipation relief

Constipation is a condition that affects millions of people around the world. According to an article published by the South African Pharmaceutical Journal, 20% of South Africans suffer from constipation.

The condition is characterised by having trouble passing stool and having fewer than three bowel movements a week.

The study compared the effect of consuming mangoes to taking the equivalent amount of fibre on the bowel movements of study subjects.

Over four weeks, women and men suffering from chronic constipation were equally divided into a group that ate one mango a day and a second group that consumed a teaspoon of fibre powder every day.

Further research

Although all study subjects experienced relief from their constipation, it was noted that those who ate the mangoes had better results. The researchers believe that this is due to the mineral content of mangoes.

The fruit consists of a combination of polyphenols and fibre. Polyphenols are nutrients found in plant-based foods. They are renowned for their antioxidant properties and digestive health benefits. What also makes mangoes a great solution for constipation is that, unlike laxatives or fibre powder, they also treat the intestinal inflammation that often accompanies constipation.

The researchers concluded that although mangoes were clearly more effective in relieving the symptoms associated with constipation, more research needs to be done on the mechanics of exactly how mangoes relieve constipation and the relationship between polyphenols and fibre.

Image credit: iStock 

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Health24.com | A healthy lifestyle lowers the odds of breast cancer’s return

There’s more evidence that when a survivor of early stage breast cancer takes up healthy eating and regular exercise, the odds of the disease returning go down.

The key is sticking with such programmes, said study lead author Dr Wolfgang Janni.

Personalised lifestyle intervention

Healthier lifestyles “might improve the prognosis of breast cancer patients if adherence is high,” said Janni, who directs obstetrics and gynaecology at the University of Ulm in Germany. His team developed and implemented a new programme to help keep those lifestyle changes on track.

The findings were scheduled for presentation at the annual San Antonio Breast Cancer Symposium.

In the study, Janni’s team tracked outcomes for nearly 2 300 early stage breast cancer patients who’d been treated with chemotherapy. Half of these cancer survivors were randomly assigned to two years of ongoing telephone-based, personalised healthy living advice. The other half (the “control” group) received standard, general advice on a healthy lifestyle.

Those in the personalised lifestyle intervention group were coached in areas such as improving their diet, reducing fat intake, and increasing physical activity.

After two years, people in the intervention group saw an average weight loss of 2.2 pounds (0.998kg), while those in the control group experienced an average weight gain of 2.1 pounds (0.95kg), the findings showed.

No big surprise

But the real difference was in cancer outcomes, Janni’s team said. The rate of disease-free survival among the nearly 1 500 patients who completed the lifestyle intervention was 35% higher than that of those who didn’t complete the programme. And it was 50% higher than women who didn’t get the intervention at all.

The findings shouldn’t come as a big surprise, Janni said.

Prior research “has shown that obesity and low physical activity are associated with higher risks of developing breast cancer, as well as an increased risk of recurrence and reduced survival,” he noted in a meeting news release.

One US expert agreed.

Many women who’ve survived breast cancer may feel helpless, but “it is great to be able to tell patients that, yes, there is something they can do to help prevent a recurrence,” said Dr Alice Police. She is regional director of breast surgery at the Northwell Health Cancer Institute, in Sleepy Hollow, New York.

She said sometimes women need a little nudge, though, to stay healthy.

A little extra support

“This is a very specific and focused look at the issues and includes information on exactly how a programme of diet and lifestyle changes should look and function,” Police said, “and that makes it very important.”

Dr Lauren Cassell is chief of breast surgery at Lenox Hill Hospital in New York City. Looking over the new study, she agreed that the new programme appears to have merit.

“By providing the patient with a systematic telephone lifestyle intervention programme – which was not difficult to develop and implement – they were able to increase patient compliance and as a result improve outcomes,” Cassell said.

“I believe patients want to help themselves,” Cassell said. “Sometimes they just need a little extra support.”

Because the findings were presented at a medical meeting, they should be considered preliminary until published in a peer-reviewed journal.

Image credit: iStock

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