By Dr. Ira Shapiro
Director of the Plaza Chiropractic Center
Old Bridge
Tired? Join the club.
One in five adults in the United States suffer from fatigue, according to the National Institutes of Health (NIH). Various other studies cite causes that range from working too much to worry, stress, boredom and a general lack of sleep. A recent study by the Pew Research Center even found that 70 percent of Americans are burnt out by the news.
But then, that’s the point. There’s always something. Between dealing with the unexpected and trying to keep up with life on a daily basis, many of us are just flat-out tired all the time. Nothing’s actually wrong, except for the underlying fatigue that accompanies everything we do and the constant craving for the pick-me-up that never seems to come.
Of course, there is a better way – a natural way that doesn’t include stimulants and their various side effects. First, there is nothing wrong with moderate coffee use. Two to four cups a day have actually been associated with everything from disease prevention to improved memory. However, there are people who become jittery from a single cup. So, it’s always best to remember that caffeine is a drug that can prompt restlessness, sleep problems and anxiety.
Like coffee, sugar is a quick fix that will leave you feeling drained and tired once the rush wears off. In contrast, foods with a low glycemic index are ingested more slowly to make you feel fuller for longer. These foods include boiled potatoes, eggs, yogurt, bananas, apples, oatmeal, lean meats, nuts and berries to name just a few of the choices. Plus, drink plenty of water. If you’re thirsty, you’re already dehydrated.
Next, exercise to boost mood, fitness and stamina levels. In addition to getting your heart pumping and burning calories, a good workout will help you sleep better at night while increasing endorphin levels. The release of endorphins or chemicals in the body actually help to reduce stress, boost self-esteem, and decrease depression. Ever hear of a “runner’s high?” Endorphins are the reason.
In addition, just about any cardiovascular activity that gets the heart rate up and blood flowing can provide these results. The trick is finding something you like and dedicating 30 to 60 minutes of your time each day to its performance. Biking, walking, rowing, jumping rope or swimming. Pick one or any combination of the group. It will all work just the same.
Furthermore, you don’t have to dedicate an entire hour at one time to a workout. There are activities that you can do throughout the day to provide energizing, uplifting results. Here’s just a small sample:
- Hopping. Jumping rope is an all-around great exercise. However, you don’t need a rope to achieve the benefits. Find a safe, comfortable location and bounce up and down on the balls of your feet. Shoot for a minute and then work towards two or three minutes or even longer. This is a wonderful way to create an energizing start to the morning.
- Goblet Squat & Twist. Stand straight, while standing with feet shoulder width apart and holding a dumbbell with two hands against your chest. Squat, bringing elbows between knees. Come up. Twist torso to the right. Squat. Come up. Twist torso to the left. Do 2 to 3 sets of 10.
- Planks. Take a pushup position on hands or elbows. Contract your abdominal, while keeping your back straight. Hold for as long as you can. Work up to two sets of 30 seconds.
For more information on creating better, fitter and healthier lives for the entire family, contact the Plaza Chiropractic Center at 732-723-0023 or visit www.plazachiro.com. Our trained staff will be happy to work with you, no matter your age or condition, to develop a safe and effective wellness program that complements your life style and offers long-lasting fitness rewards.
Dr. Ira A. Shapiro is the director of the Plaza Chiropractic Center, which he founded in Old Bridge in 1984. Recently selected to the American Chiropractic Association Sports Council Hall of Fame and a two-time member of the U.S. Olympic team medical staff, Dr. Shapiro has spent the past 35 years providing safe, gentle and effective chiropractic care to tens of thousands of patients ranging from community members to professional athletes competing at the world’s highest levels.