How To Power Up And Conquer Energy Zappers

You know the signs: three hits of the snooze button, a must-have second cup of coffee, and an unplanned nap on the train ride home.

With almost every woman you know complaining of exhaustion, it’s easy to write off sluggishness as an inevitable part of life. The obvious solution is to log more shut-eye each night, but sleep may be only part of a larger problem.

Research reveals that the food we eat, people we interact with, and decisions we make can also influence our energy levels. We asked the experts how to tackle some of those hidden drains so you can have all-day stamina.

Ø Power Up: To get through the day without becoming bleary eyed, avoid weighing every possibility. For less important decisions, zero in on two top contenders, then consider the benefits of each. For weightier issues, make a list of the pros and cons of each option, then sleep on it to allow your intuition to kick in

• You're Wired 24/7- Staying perpetually connected may help you get ahead on the job, but you just may hit a wall on the home front. Women who frequently take business calls and e-mails at home, are more likely to report feeling tired and distracted. Long-term stress can slow your metabolism and compromise your immune system.

Ø Power Up: If you can't unplug after work, set aside a block of tech-free time. If eating dinner with your family is important, for instance, log off-but make it clear to your co-workers (and yourself) that you'll check messages after 9 p.m., when the kids are in bed.

• You're Not Getting Enough Magnesium-Magnesium is needed to help convert food into energy. Women who are deficient in magnesium use more oxygen during physical tasks than those with adequate levels. Approximately 65 percent of all women fall short of the recommended 320 milligrams.

Ø Power Up: Meet your quota with foods high in magnesium, such as pumpkin seeds (151 milligrams per ounce), white beans (130 milligrams per cup), bran cereal (64 milligrams for three-quarters of a cup), and halibut (91 milligrams for 3 ounces). Spinach is also a top source of the mineral (160 milligrams per cup, cooked), so slip this leafy green in your omelets, salads, and sandwiches.

• You Listen to Everyone's Gripes- Your drama queen friends can do more than run up your phone bill-they can promote negative thinking which triggers your body to pump out extra stress hormones. Trying to fix your pals' problems is likely to only create new ones.

Ø Power Up: Being supportive doesn't mean passively listening. Ask them what you think they can do to fix their problems. If that doesn't work set a time constraint, forcing your friend to edit her thoughts or find someone else to talk to.

• You're in a Slump-When you hunch over your chest collapses and your lungs compress, resulting in a reduction of the air you take in. This leads to less oxygen to the brain, leaving you fuzzy headed.

Ø Power Up: Check your posture every few hours; over time this posture will become more comfortable and natural for you. Having strong core muscles can also support your spine, so incorporate strengthening moves, such as slow crunches, planks, and push-ups, into your workout.

• Your Office is a Mess- A lack of desk space isn't the only collateral damage from those teetering piles of papers. Clutter suppresses the brain's reaction time, making it more difficult to mentally focus.

Ø Power Up: To conquer office clutter, toss or file anything you haven't used in the past month. Then create a few boxes to manage your paper flow, such as mail to review, invoices to file, and projects to work on.

Instant Pick-Me-Ups:
• Take a Belly Breath
• Guzzle Water
• Get Moving
• Snack Smart
• Say Thanks