Has life on the road got you feeling wiped out? It's time you do something about it. Travel health expert Dr. Jo offers these tips to help you keep your energy up all day long:

Treat Yourself Right

• Understand your own personal energy cycle. Complete the challenging tasks when you're at your peak and do the routine tasks when you're experiencing a mid-afternoon slump.
• Take care of your needs. Sure you have work to do but take a little time out for yourself every day.
• Make sleep a priority. Remind yourself you are more productive and in a better frame of mind to handle challenges when you've had enough sleep. Just too tired to go on? Take a ten minute powernap.
• Manage your stress. Although the release of adrenaline created in a state of panic can create a temporary "high," it comes at a price. When things settle down, you'll find yourself completely exhausted.
• Get regular exercise. Exercise is a great way to recharge your batteries. Can you fit in a ten minute walk outside in the fresh air?
  

Follow a Healthy Eating Pattern

• Eat breakfast. Food fuels our body and mind. Even if you’re not hungry, break the evening fast within the first hour of waking. In a rush? Grab a piece of fruit, a muffin, or instant oatmeal.
• Eat every three hours. Ever experience a “energy slump” after a large meal? Try eating every three hours. In between meals, snack on a piece of fruit, sugar-free yogurt, crackers and cheese, or a handful of nuts.
• Include a small amount of protein at every meal. Protein provides staying power. For breakfast, include a glass of milk, yogurt, or eggs (or egg

• substitutes). At lunch and dinner, include a small portion of lean beef, chicken, fish, cheese, or soy protein.
• Limit the number of carbohydrates you have at each meal. Too many carbohydrates at one time can drop your blood sugar if you’re sensitive.
• Limit the amount of carbohydrates you have at one time. If you’re inactive, have no more than three servings at each meal and one or two at a snack. For active people, keep to no more than five servings at each meal and two or three at a snack. One serving is: a small piece of fruit; ½ cup canned fruit, juice, or soda; one slice regular bread or ¾ c cereal; ½ cup noodles, rice, potatoes, corn, peas, or beans; ten chips or six crackers; one small cookie or four pieces of hard candy; or a very thin slice of cake.
• Keep the concentrated amounts of sugar to 1-2 servings a day. You don’t need to cut out sugar completely. But don’t consume sodas, cookies, candy, and the like on an empty stomach and don’t eat all your allotted carbohydrates in the form of simple sugars.
• Limit caffeine and alcohol. Alcohol is a depressant. Caffeine, after lunch, can prevent you from getting a good night’s sleep.

Check With Your Healthcare Team.
If the above suggestions aren’t working, check with your doctor.

• Describe your symptoms. Are you sleepy or physically weak? Does your energy wax and wane or is it constantly at a low level?
• Get tested. Conditions that can zap your energy include: depression, low testosterone, sleep apnea, diabetes and hypoglycemia, heart or lung problems, anemia, thyroid problems, cancer, or hormonal changes due to menopause.
• Ask about medications you take. Drugs to control anxiety and high blood pressure, as well as antihistamines, can drain your energy