Exhausted? Some tips for tired women

Holly Phillips, a New York internist and frequent talk- show guest, begins her new book with the premise that almost all women are exhausted pretty much all the time.

Motherhood is tiring, work is draining, having it all is uber- exhausting.

“We’re so accustomed to this shared weariness that we dismiss it like a run- of- the- mill windy day,” she writes in The Exhaustion Breakthrough. “I’m intimately familiar with this phenomenon, not just as a physician, but because I was tired for 20 years straight.”

Been there? In the new book, Phillips writes about why women are so fatigued and what they can do about it.

Eat every three to five hours. “Whether you opt for three square meals and two small snacks or five mini- meals is up to you. Either pattern will help keep your blood sugar steady and your energy level on a more even keel.”

Exercise in the morning, as opposed to hitting the gym after work. People who exercise in the morning “have better quality sleep and a lower likelihood of awakening feeling unrefreshed.”

Try natural sleep aids. “I use Natural Calm, which contains calcium and magnesium in powder form. ... These minerals ease stress in the body and promote the release of calming neurotransmitters in the brain, allowing for better sleep.”

Cut your alcohol consumption. Alcohol acts as a stimulant for hours after you stop drinking.

Breathe smart. During yoga or mild exercise, breathe steadily, in through the nose and out through the mouth.

When running, breathe deeply through the mouth. When weightlifting, take a few deep breaths to start, then exhale through your mouth as you lift and inhale through the nose as you lower.

Some medications — antibiotics, antihistamines, blood- pressure or cholesterol medications and others — can contribute to fatigue and lethargy.

Talk to your doctor about how to counteract their tiring effects.