The 24-hour stamina plan

Natural Health, March-April, 1998 by David Steinman

You can stay mentally sharp and physically strong all day long with these around-the-clock tips.

How can you keep your mental and physical energy throughout the day?

In good part it depends on your habits, like eating the right foods and getting a good night's sleep--and possibly taking energy-sustaining herbs and other supplements. We have developed this 24-hour stamina plan that will take you through your day, hour-by-hour, and sustain your endurance.

11 p.m. | Deep, restful sleep is one of the surest ways to feel strong and energized the following day. Because most of us require seven to nine hours of deep sleep, try to get to bed by 11 o'clock.

Pay attention to things in your bedroom that can interfere with your getting invigorating, deep sleep. Don't fall asleep with the television or radio on. Make sure your room is dark; close your shades completely to keep street light from creeping through the edges. And if your alarm clock is lit, face it toward the wall or cover it with a washcloth or other fabric.

If, despite getting to bed early and removing all distractions, you still have trouble sleeping, try an herbal supplement that helps to relax the body. Try one of the following: valerian root extract (150 to 300 mg), hops (100 mg), passion flower (150 to 300 mg), oat straw (100 mg), or chamomile (100 mg).

7 a.m. | Start your day with some gentle exercise that gets your circulation moving. Because your blood carries nutrients to your body's tissues, stimulating blood flow in the morning ensures that all cells of your body receive sufficient nutrients and oxygen, both essential for energy production. A half hour of stretching or swimming can get your blood flowing. (We've designed just the right gentle morning workout, see page 106.)

8 a.m. | Now's the time to fortify your body with the nutrients it needs to manufacture energy. Start by eating a breakfast that has the right balance of proteins, carbohydrates, and fats. For example, combine some fruit with a bowl of organic whole-grain cereal and organic dairy or soymilk. Have a piece of toast with a healthy fat source such as almond butter. This breakfast provides key nutrients, as well as stress-fighting vitamins and minerals, including B complex, magnesium, calcium, and zinc.

Like your breakfast, all meals and snacks throughout the day should balance proteins, fats and carbohydrates. Good sources of protein include seafoods, tempeh, tofu, eggs, cottage cheese, chicken, and legumes (black beans, lentils, red beans, or peanut butter). For carbohydrates, try whole wheat, millet, oats, cooked or raw vegetables, barley, and fresh fruits. For fats, try canola or vegetable oils, pumpkin seeds, almonds, peanuts, or sesame butter.

After breakfast drink one to two glasses of spring or filtered water. Continue drinking water throughout the day. Generally, your body needs eight to ten glasses of water each day (not including water used for tea). Water helps to keep your body from getting dehydrated, a condition of which fatigue is a major symptom. For this reason, it is important to drink enough water throughout the day, even if you aren't thirsty. Drinking water can also help prevent you from eating too much, which can make you feel sluggish.

Caffeine is not advised for sustained energy. If you must have it, limit yourself to one cup of coffee or black tea. According to Jean Carper in her book Food--Your Miracle Medicine (HarperCollins, 1993), "Excessive caffeine can wreck your mood, disturb your sleep, and trigger anxiety."

At this time, take your first dose of a multiple vitamin and mineral supplement. In order for your body to get the most out of this supplement, it's best to divide the daily dose in three and take one-third of the dose at three different times during the day. You will take the remaining two doses with your lunch and dinner. The daily multivitamins ensure that your body gets the nutrients it needs to produce energy.

You may also want to consider taking two basic energy nutrients--coenzyme [Q.sub.10] (Co[Q.sub.10]) and carnitine--both of which are important for energy production. Co[Q.sub.10] helps the mitochondria--your cell's energy factories--work better. In a recent study published in the American Journal of Therapeutics, Co[Q.sub.10] was shown to improve the energetics of the heart muscle, increasing blood output. Your body is constantly using the Co[Q.sub.10] you get from food, so it must be continually replaced. Good food sources of Co[Q.sub.10] include whole grains, nuts, oily fish, and organ meats. Like a vitamin, carnitine delivers the long-chain fatty acids to the mitochondria. (For doses, see the sidebar below.)

9 a.m. | For many people, the morning hours are the best thinking hours. Try using this time to organize your work and plan the day. If your job demands creativity, the morning is the optimum time to*complete conceptual projects.

10 a.m. | Instead of taking a coffee break to boost your energy, spend 15. minutes stretching at your desk, or take a short walk around the office. This will help keep your blood flowing throughout the morning hours.