Start feeling better…naturally

As a working mother of two kids, personal time for relaxation and rejuvenation is practically non-existent. When I’m not working at the hospital or the office, I’m cooking or playing with the kids or running to dance class or art class or gymnastics or the bank or back to the store to get whatever I forgot the first time. When the kids finally crap out at the end of the day, I don’t use the time to soak in the tub or read a book, I catch up on the day’s work that didn’t get done because I was cleaning up spills or homeschooling my 5-year old.

When my husband is home and I do have the opportunity to go out and get my nails done or do some shopping alone, I always end up deciding to stay with them. I know once I’m out and about, all alone, I’ll wish I had stayed home, or my quiet time will be interrupted by seventeen phone calls asking where they can find stuff in the house. And by “stuff” I mean things like scotch tape or stamps or the little guy’s other sneaker.

The activities I can do at home, those I find most relaxing, are usually interrupted by those burdensome boo-boos, knocks at the door, ringing phones and hungry bellies. In fact, just before I sat down to write this, I attempted to play one of my favorite songs on the piano. I was four bars into Blackbird, when my son approached with a drumstick and started banging on the piano. The thump caused a glass frame to fall and shatter IN the piano. One hour later I was still micro-vaccuuming little pieces of glass out of my baby grand’s innards. So much for that.

You’re probably just like many working adults out there. Work, family needs, stress, lack of sleep, more work, more family needs, more stress, errands, holidays, money and the list goes on and on and on. It all adds up. We can end up feeling tired, depressed, deprived. We end up snapping at our spouses and children who really deserve the best of us, not the scraps of energy that are left after all the other stuff is addressed.

So, how do we correct the chaos of modern American life and find some time to naturally boost mood and energy levels?

First, we have to understand that age-old saying about how you’re no good to anyone else if you’re not well yourself. Finding the time to take care of ourselves is the ever-present problem. If I could package and patent self-worth I’d be a bazillionaire. And I’ll be the first to admit that my own needs often become the last on the list of priorities. But with a little self-reflection here and there, I have come to realize that if I want to age well and be well for my family, I need to make those microminutes of me-time a priority.

As a physician, I prefer to approach health and wellness using more natural, intuitive methods. I try not to prescribe medications or order tests unless they are necessary. And I spend a lot of time educating patients on why they are the way they are; meaning how ergonomics, poor habits and lifestyle can make patients sick but also can prevent their bodies from healing on their own.

So, here are a few quick suggestions for naturally resetting your mood and energy levels so that you can be your best self at work, at home and at the piano.

1. Sleep – Starting with the basics, most people don’t functional optimally on a poor night’s sleep. Make sure you’re getting enough sleep in a comfortable environment. You can see my previous post entitled ‘Sleep Tips from an Insomniac’ for other suggestions on sleep hygiene.

2. Hydration – Water is as important as sleep in keeping your mood and spirits high. Dehydration can lead to fatigue, lethargy and depression as well as other medical symptoms and conditions. Drink eight 8-ounce glasses per day for maintenance and more if you’re exercising. Add in the benefits of making your skin look clearer, helping aid in digestion and flushing your system of toxins and you’re feeling better already.

3. Meditation – Try a mindfulness exercise. Find a quiet place, sit in a comfortable position, close your eyes, and breathe deeply while envisioning a powerful word like ‘love’ or ‘focus.’ Oxygenating your tissues will help rejuvenate your mind and body. This can take only a few minutes if you’re pressed for time. Sometimes I do this after I pull into my driveway, essentially recharging my mind and my outlook before I unload the day on my anxiously awaiting munchkins.

4. Vitamin D – Go outside! Skip the sunscreen and soak up 15 minutes of sunlight. Besides the energy-boosting and mood-lifting effects of natural light, you’ll also increase production of Vitamin D which is known to reduce inflammation and aid in cellular rejuvenation.

5. Laughter – Have fun! Brain levels of serotonin, the hormone that makes you happy, increase when you’re doing something you enjoy. Spending quality time with your family, friends or enjoying your favorite past-time can help boost mood and energy. Reading funny memes on Facebook only takes a second and can turn around your day in an instant. At home, turning chores into games makes the task seem less dreadful which equals less yelling and more laughter. What did Mary Poppins say? A spoonful of sugar and something about medicine.

6. Exercise – Especially when you’re too tired. Moderate exercise releases endorphins, which are your body’s feel-good chemicals. Go for a walk with someone you love or around the building at lunch. Breathe deeply and get some sunlight while you’re at it. Look, you’ve killed four birds with one stone. Check out this cool article about exercising at your desk.

One of the best graduation speeches I’ve ever heard was that of Anna Quindlen at my alma mater, Villanova University, in 2000. In it she quoted a friend of Senator Paul Tsongas who decided not to run for reelection after his cancer diagnosis. The senator’s friend told him, “no man ever said on his deathbed I wish I had spent more time in the office.” He was right. Dare I sound cliche when I encourage you to stop and take a look at the azaleas. And all that other stuff Anna Quindlen said in that speech. (You can read the whole speech here. I promise it will give you goosies.

Now that the glass is cleaned up, I’m going to give Blackbird another stab.

*Tried all this and still have low energy or depressed mood? Make sure you see a doctor. Medical conditions such as anemia, cardiac arrhythmias and thyroid conditions can cause fatigue and depression.


Alexis Hugelmeyer, D.O. is the wife of Michael, mother of Isabella, 5, and Lance, 2, and a family physician whose passion is hands-on manipulation for treatment and healing of any and every type of medical problem. She is administrative director of medical education and internship director at Peconic Bay Medical Center and also a private practitioner in Riverhead. A graduate of Villanova University and New York College of Osteopathic Medicine, she lives in Baiting Hollow.

Look for Dr. Mom every Saturday on Riverheadlocal.com

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