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Eating to boost energy
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With the hustle and bustle of modern life, many of us struggle with fatigue and exhaustion throughout the day. Tiredness can get in the way of experiencing life to its fullest. So, what can we do to improve our odds of having energy for our day? - photo by Paige Smathers
With modern life as fast-paced and busy as it is, many of us find ourselves exhausted not only by the end of the day, but throughout the day, too. Being tired makes anything and everything we do more difficult. Exhaustion can make it feel impossible to meet even the most basic human needs like exercise, movement, human connection and more.

Lack of energy is a multi-faceted issue with no clear single contributor; there could be one or more factors that lead to low energy. Sleep, exercise, hormones, mental health status, medications, nutrition and more can all be behind a lack of energy. There are things we can control when it comes to our energy levels and things that are possibly outside of what we can control (such as medications prescribed by a doctor). Let's talk about how to boost our energy through the foods and drinks we take into our body and some lifestyle factors to consider as well.

1. Eat frequently. For some, three larger meals per day works great. Others enjoy six smaller meals throughout the day. Either way can work for energy levels and optimal nutrition, but the key is to avoid long lengths of time without eating. For example, many people eat a very small breakfast, a small lunch and then wonder why they hit the wall of exhaustion in the afternoon. Find ways to evenly space your caloric (read: energy) intake throughout the day and you'll likely see an improvement in energy levels. That might mean a larger breakfast, a more well-balanced lunch and afternoon snack and then dinner at home.

2. Balance carbohydrates, fat and protein. Each time you eat, take a look at your food choices and notice if you're getting a fat source, a carbohydrate source and a protein source. Each of these three macronutrients are essential for our health and well-being and contribute to us feeling energized and well-nourished.

3. Eat more whole foods. As much as possible, opt for foods that have one ingredient. Foods that are minimally processed and closest to how they come in nature will provide energy-boosting zest for the day. The occasional processed treat is nothing to stress about but try to fill the majority of your day with whole grains, fruits, vegetables, fats, proteins and dairy.

4. Drink water. Dehydration can lead to fatigue and exhaustion. Ensure you're properly hydrated throughout the day to decrease the odds of becoming too tired to participate in your favorite activities. Since water requirements depend on height, weight, age, gender, physical activity levels, etc., it's tough to provide a recommendation that's right for everyone. Aim for about 8-12 glasses (2-3 liters) of water per day and adjust based on the factors mentioned. And if you're currently drinking mostly juice or sweetened beverages, switch to water and notice the improvement in energy levels.

5. Be aware of caffeine intake. If you drink caffeinated beverages, take a look at the timing of when you drink them. The morning pick-me-up can be completely appropriate and can even enhance your ability to focus and perform at work and elsewhere. Too many caffeinated beverages, especially later in the afternoon or evening, can detract from your ability to get adequate rest and can contribute to overall tiredness and fatigue.

6. Limit alcohol intake. The aftermath of a fun night on the town can play a big role in energy levels the next day. Also, the drowsiness that alcohol causes a few hours after drinking can make it difficult to participate in evening activities with your family. Remember to stay within the recommended limits: two drinks per day for men and one drink for women.

7. Get adequate sleep. Current recommendations for sleep include anywhere from seven to nine hours of sleep per night for adults. It's also recommended to aim to go to sleep and wake up at consistent times each day. Get into a sleep routine and ensure you sleep for at least seven hours per night and you'll likely notice improvements with your energy levels during the day.

8. Take some time to unplug. With the hustle and bustle of today's world, it's wise to take some time to unplug and allow yourself to just BE. This could take the form of exercise, meditation, prayer, yoga, a walk outside or anything else that connects you to this moment and your surroundings. Unplugging from the headlines, the stresses of modern life and worries you experience can be a very powerful way to feel rejuvenated and energized about life.

When looking at this list, pick two or three things that you feel you could improve on and start there. When those get easy, add a few more into your daily routine and notice the improvement in energy levels and ability to live life to its fullest.
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From the book 'Outliers' comes proof that good health is more than just genetics
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Friends Jim Young, left, Mike Natale, Jeff Natale and Ryan Kiernan were on Greenwich High School football team together and Jim and Mike were captains. Jim, who was the youngest in Sherry Young's family, was welcome in the homes of the other three boys who still had siblings around and grandparents near. - photo by Sherry Young
As I look back on my life and the lives of others, both personally and in the reading I have done, I am convinced of the necessity of positive human contact in our lives. We are doubly blessed when we are able to make good friends or are a part of a family where we are accepted and loved.

Malcolm Gladwell in his book Outliers tells of a time in the 1950s when Dr. Stewart Wolf met a physician who practiced in the area of Roseto, Pennsylvania. Roseto was settled by a group of Italian families from Roseto, Italy, who re-created their life again in America.

This was in the 1950s before drugs and measures to prevent heart disease became important. In their conversation the physician said, You know, Ive been practicing for 17 years. I get patients from all over, and I rarely find anyone from Roseto under the age of 65 with heart disease.

Wolf was surprised by these words as, It was impossible to be a doctor, common sense said, and not see heart disease.

Wolf enlisted the aid of a sociologist and friend John Bruhn to help him. They found, There was no suicide, no alcoholism, no drug addiction, and very little crime. They didnt have anyone on welfare. Then we looked at peptic ulcers. They didnt have any of those either. These people were dying of old age. Thats it.

They checked into diet, genetics and possibilities of something in the foothills of eastern Pennsylvania but nothing made sense.

What they found was that Rosetans visited one another, stopping to chat in Italian on the street, say, or cooking for one another in their backyards. (Researchers) learned about the extended family clans that underlay the towns social structure. They saw how many homes had three generations living under one roof and how much respect grandparents commanded. They went to Mass at Our Lady of Mount Carmel and saw the unifying and calming effect of the church. They counted 22 separate civic organizations in a town of just under 2,000 people. They picked up on the particular egalitarian ethos of the community, which discouraged the wealthy from flaunting their success and helped the unsuccessful obscure their failures.

What they found eventually convinced the medical establishment to look beyond the individual and understand the culture people are part of their friends, families and town they came from. They determined that the people we surround ourselves with and the values of the world we inhabit have a profound effect on who we are.

Likely, this study could have been done with other ethnicities. However, my family's experiences with the Italian families in Connecticut ring true to the study. Our hungry and growing sons, especially our youngest son, Jim, who was left home alone with two beady-eyed parents, all had some memorable experiences being fed and loved in the Cos Cob multigenerational families. Proof of the African proverb, It takes a village to raise a child.

We live in an age when the contact we have with people often is on the internet, and many of us live among strangers. Unless we make the effort to reach out, we will become isolated, especially as we age. The Rosetan study is proof that reaching out and communicating may be good for our health.
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