Question

I'm juggling two part-time jobs, evening classes and up to five concurrent freelance projects working from home. This often means a seven-day week and 15-hour working days. I enjoy what I'm doing, but I feel I need a superhuman energy boost to get it all done. I'm healthy and fit but get very tired and sometimes can't sleep for worrying. I have a well-balanced diet which easily includes five daily fruit and veg portions, and don't have any caffeine, wheat or dairy. I am in my mid-thirties, a recent non-smoker, and moderate drinker. I try to walk as much as possible and swim once a week. I don't have a lot of spare cash for expensive supplements or therapies. How can I boost my energy levels and keep myself focused?
JK, London

The nutritionist

The chief organs that become activated when we exert ourselves are the adrenal glands that sit on top of the kidneys. These glands secrete a variety of hormones, including adrenaline and cortisol, which help the body cope with the challenges we face. But the adrenal glands only have a finite capacity to cope with stress. Individuals with weakened adrenal function often suffer from fatigue (physically and mentally), and feel unable to cope with the demands they face. While a good diet (like yours seems to be) will help support you at this time, a longer-term objective might be for you to have a less demanding lifestyle. As an adjunct to this, take Siberian ginseng, a medicinal herb that is believed to help support adrenal function and, in practice, seems to enhance the body's capacity to cope with stress. Take as recommended on the label for treatment periods of six to eight weeks as needed, interspersed with breaks lasting two weeks.
Dr John Briffa is a holistic doctor specialising in nutritional medicine (www.drbriffa.com)

The relaxation expert

Your relentless schedule is putting your mind and body under huge stress, and you need to make time for relaxation. By unwinding, you will protect your energy levels and improve your productivity and focus. Meditation would be beneficial, as you can fit it in when you have a spare 10 minutes. Stressed people breathe shallowly, so take your breath into your belly, rhythmically and naturally. Imagine you have a balloon filling up as your tummy expands. As you breathe in for four, fill your whole body with positive thoughts, and breathe out any toxins and negativity in a slightly longer breath. If you find it hard to still your mind, try focusing on a candle, or use music or a mantra. If you prefer something more physical, try a 20-minute power walk every day, or a muscle relaxation technique - lie flat on the floor, eyes closed, and focus on ridding each part of your body of tension. Start at the toes and work up to the head, concentrating on your breathing.
Gloria Thomas is a mind-body therapist at Third Space Medicine (www.thethirdspace.com)

The sleep specialist
Your sleep is being affected by the sheer weight of your workload, which also affects your energy levels. Exercise is not an optional extra as far as stress and sleep are concerned. If you find time to do 20 minutes of cardio-activity at least three times a week, your sleeping will improve and it will help control your stress hormones. You talk of not being able to sleep because of worry. Sit down two hours before bedtime and write down what you need to do the next day, and at what time you'll address each problem. This will allow your brain to banish those thoughts until morning. Also, set aside an hour before going to bed so you can unwind, but avoid using the phone and PC. Get into the habit of doing three or four things in the same order before you go to bed, as long as they're not too stimulating. The last thing should be a muscle relaxing exercise, finishing with a cat stretch. Then get into bed, close your eyes and enjoy a good night's sleep.
Elizabeth Scott is a sleep specialist and psychotherapist at the London Sleep Centre (www.londonsleepcentre.com)

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