Boost your energy

People regularly feel worn out from working, shuttling kids to school and taking care of housework. But once in a while the weariness can quickly turn into full-on exhaustion. Doctors even have a name for it: “tired all the time,” or TATT for short.

The solution isn’t always as simple as getting more sleep 【小题1】 nearly a quarter of people who get seven or more hours of rest a night report that they still wake up feeling tired most days.

Doing something active when you’re feeling inactive will increase your energy, not consume the little that you have. In fact, researchers at the University of Georgia found that just ten minutes of low—or moderate-intensity exercise gave study participants a noticeable energy boost. Exercise also works its magic at the cellular level: The mitochondria—the parts of cells that provide energy to muscles—grow 【小题2】 (powerful) after aerobic exercise, providing a continuous source of increased energy.

Getting more exercise isn’t the only defense 【小题3】 TATT syndrome (综合症). “To stay 【小题4】 (energize) over the day, you need a 15-to-20-minute break every 90 minutes.” says Dane Jensen, CEO of Third Factor, a coaching company. Jensen suggests 【小题5】 (choose) breaks from four complementary categories: physical (walking or stretching), cognitive (doing crossword puzzles), emotional (phoning a loved one), and spiritual (walking in the woods or meditation). Do it intentionally and spend that time on something 【小题6】 is actually going to give you energy.

What you eat 【小题7】 also affect your energy levels. Consuming too many simple carbohydrates (碳水化合物) — for instance, juice, candy bars, and white bread—leads to an increase in blood sugar, prompting your body to produce insulin, making your blood sugar drop. Instead, 【小题8】 (reach) for complex carbohydrates, such as whole grains and vegetables, which are digested more slowly and give you a steady stream of energy.

How to achieve a healthy lifestyle

We all know that it is good to live a healthy life. 【小题1】（live）a healthy life means we should eat healthy food. Yet for many of us keeping a healthy lifestyle is very difficult. Part of this is because we are creatures of habit.

So if you want 【小题2】（live）a healthy life，you have to change your habits that are not so healthy. In order to feel less tired，you have to replace your habit of sleeping only 4 hours a day with sleeping at least 6 hours a day.

Now when most people decide to live a more healthy life，they try to deal with all of their habits all at once. Take losing weight 【小题3】 example. They go on 【小题4】 quite strict diet, and yes, they do lose weight sometimes a lot of weight in a short period. But they do not really change their eating habits. So these people often notice they will gain the weight 【小题5】 and more even, once they stop the diet.

And the same holds true for these people. They start exercising in order to lose weight or to overcome a physical problem. Once the weight has been lost or the problem has been overcome, many stop 【小题6】 (exercise). It has not become a habit.

In fact, a lot of people don't look forward to 【小题7】 (create) these habits, such as eating breakfast, regular physical exercise and enough sleep. People complain these habits are so 【小题8】 (bore) and difficult to achieve that they have 【小题9】 (little) time to spend on things they like to do. So people should change their attitudes first. What if you thought of chocolate as a kind of boring food? What if you thought of physical exercise as something 【小题10】 (relax)?

The Internet has led to a huge increase 【小题1】 credit-card fraud. Your card information could even be for sale in an illegal web site. Web sites offering cheap goods and 【小题2】 (serve) should be regarded with care. Online shoppers who enter their credit-card information may never receive the goods they thought they bought.

Chances are 【小题3】 the thieves then go shopping with your card number --- or sell the information over the Internet. Computer hackers have broken down 【小题4】 (secure) systems, raising questions about the safety of cardholder information. Several months ago, 25, 000 customers of CD Universe, an on-line music retailer, were not lucky. Their names, addresses and credit-card numbers 【小题5】 (post) on a Web site after the retailer refused 【小题6】 (pay) US $157, 828 to get back the information.

Credit-card firms are now fighting against on-line fraud. Mastercard is working on plans for Web-only credit card, with a lower credit limit. The card could be used only for shopping online.

However, there are a few simple steps 【小题7】 you can take to keep from 【小题8】 (cheat).

Ask about your credit-card firm’s online rules: Under British law, cardholders have to pay the first US $78 of any fraudulent spending.

And shop only at secure sites; Send your credit-card information only 【小题9】 the Web site offers advanced secure system.

If the security is in place, a letter will appear in the bottom right-hand corner of your screen. The Website address may also start https: //-the extra “s” stands for secure. If in doubt, give your credit-card information over the telephone.

Keep your password safe: Most on-line sites require a user name and password before placing 【小题10】 order. Treat your passwords with care.