We can all feel sluggish at times, when our body’s “engine” feels as if it has run out of rev. But if you are constantly feeling tired and drained, then it may be beneficial to look at your lifestyle to see if you can make some positive changes to re-discover your get-up-and-go.

A blonde woman with her head down on her folded arms on top of her open laptop. (Photo: Ketut Subiyanto/Pexels)

(Photo: Ketut Subiyanto/Pexels)

We look at six everyday things that might be affecting your energy levels:

Too much caffeine

While a cup of coffee in the morning can be the perk you need to get going, too much of the stuff can leave you feeling wired and over-stimulated. And this over-stimulation of your system can have a significant impact on your sleep cycle. It can take your body between five and six hours to neutralize a caffeine hit. So if coffee is your hot drink of choice, timing it so that it doesn’t impact on your ability to fall asleep is essential if you want to manage your energy levels.

Not enough iron

Persistent low energy could be a sign of vitamin and mineral deficiency, in particular iron. Your body needs iron to maintain normal energy levels and metabolism, so lack of the mineral can leave you feeling fatigued.

If you think your diet could do with an iron boost, or you are either a post-menopausal woman or a woman of menstruating age, adding iron tablets as a supplement to your daily diet could be a good idea.


It can be very easy not to drink enough water during the day, and the result can be a drop in your energy levels. Our body needs sufficient hydration to flush out toxins, keep the digestion running smoothly and to function at its best.

Even mild dehydration can impair mood and brain function, as well as increase feelings of both physical and mental fatigue. To boost your energy levels, aim to drink at least six to eight glasses of fluids a day, ideally water but lower fat milk and sugar-free drinks and tea can also count.

Lack of exercise

Lethargy due to lack of exercise can be a vicious circle — a sedentary life with little or no regular exercise can leave you feeling sluggish and so less inclined to exercise, which leaves you feeling drained of energy. However, to rev your body’s engine back up, it needs to be exercised regularly, just like charging up a battery.

Regular, moderate exercise also releases feel-good hormones called endorphins, which in turn boost your mood and increase your energy levels. To keep recharged, aim to do some moderate exercise every day with enough rest and recovery time to maintain a healthy, happy and energized body and mind.

Poor sleep

Finally, not getting a good night’s sleep can leave you feeling worn out during the day, so working on your regular sleep routine can also help to keep your energy levels consistent. For good health and energy levels you ideally need between seven and nine hours of sleep a night.

Stress, temperature, light, noise, eating too late at night, alcohol, tech — these can all disrupt your sleep pattern, meaning you don’t get enough restful sleep. By reviewing your night-time habits and going to bed/waking up each day at around the same time can ensure you consistently get sufficient sleep to power your energy levels during the day.

Article written by Sumeet Manhas

An accusation of solicitation is a serious problem. They are convictions that stay on your record and haunt you throughout your life. What you do after your arrest is crucial when it comes to fighting the charges.

Man's arms in handcuffs resting on a table. (Photo: Kindel Media/Pexels)

(Photo: Kindel Media/Pexels)

It is normal to be scared, but having the best sex crime attorney in town puts you on the right path. In the meantime, keep these five tips in mind to help your case.

When you are under the stress of being accused of solicitation, there are some basic things you might not realize. How you move forward after your arrest will affect how your attorney can defend you.

These five tips will give you the best possible setup for your case:

  1. Call an attorney immediately. Anyone arrested, no matter what the charge, has the right to an attorney. If you don’t know who to contact, call someone who can help you. Until you have a lawyer with you, you have the right to remain silent. Don’t answer any questions until you have legal representation to assist you. What you say can be used to incriminate you later. It is best to have a professional with you to guide you.
  2. A solicitation charge isn’t necessarily a felony. No matter what the law enforcement officer says, your situation isn’t necessarily a felony. First-time solicitation offenders may get charged with a misdemeanor. These are punishable with a shorter jail time and a fine of $500. Beyond the first charge, however, there are serious consequences of up to two years in prison and higher fines.
  3. You can be charged even if no money exchanged hands. Many people use the defense of “I didn’t give them any money” when they are first arrested. Unfortunately, no money or compensation has to be officially remunerated. The offer and intent are enough. In some cases, you don’t have to be willing, which is why having your lawyer on hand is necessary.
  4. You are defending against intent, not actions. Solicitation and prostitution are similar, but not there is a major difference. To prove someone was engaging in the solicitation, the prosecution has to show without a doubt that the accused had intention. With prostitution, the evidence has to show the exchange was made, and the act occurred.

Your lawyer knows the ins and outs of accusations. There are multiple ways to defend against a solicitation arrest. Depending on the circumstances, you may be able to use defenses of entrapment, insufficient evidence or lack of credibility. Attorneys who specialize in solicitation arrests know the best way to proceed to build your defense.

If you are arrested for solicitation, your best course of action is to stay respectful to the law enforcement officers and hire an attorney. No matter what the circumstances are, you are entitled to experience legal defense. Don’t try to handle the arrest on your own. The details can mean the difference between a misdemeanor, a felony and completely dropped charges.

Article written by Jane Davies

Vaccination, Talk Keys to Protecting Kids

In 2020, school became a two-dimensional computer screen and something closer to a do-it-yourself project for children around the globe.

Students with protective masks sitting at school desks in their classroom. School desks are marked with a cross to mark a place where sitting is not allowed to maintain social distance during coronavirus. (Photo: miljko/Getty Images)

As children in the DMV prepare to return to school, vaccinations and conversation are the keys to keeping them safe from COVID-19. (Photo: miljko/Getty Images)

The shift to virtual learning, necessitated by efforts to stem the spread of COVID-19, brought on social ramifications that were harmful for some children, less so for others, but disruptive for all. For many, a return to education as it was ― the 3-D, in-person variety ― is fervently hoped for.

In addition to the benefits of in-person instruction, going back to the classroom could have the side-effect of being a boon in the fight against COVID-19. This pandemic has helped highlight ongoing, significant health and education disparities between communities in our country. In-person school helps decrease some of those disparities.

But just as the moves to protect students by keeping them at home required them to weather some detrimental effects, their return this fall carries new risks.

The two most important ways to protect your child from the dangers of returning to the in-person classroom:

Get vaccinated

If they are old enough, get your children vaccinated. Get your siblings vaccinated. Your mailman. People you see in the grocery store. Everybody. The vaccine remains the most effective way of stopping the spread. Period.

Talk with your kids

For their part, school districts should work to mitigate risk. Space constraints may make protections like social distancing impossible, but what measures can be taken – masks, contract tracing, increasing cleanliness and ventilation – are enough to help prevent your child from becoming ill.

On July 27, the Centers for Disease Control and Prevention updated their guidelines for schools planning to welcome students back this fall. The latest guidance aligns with what the American Academy of Pediatricians (AAP) suggested, and it makes sense. Students and teachers should continue to wear masks to prevent the spread of COVID-19.

The recent rise in a new strain called the delta variant is worrisome and underscores the need for precaution. Rather than forcing school administrators to parse out who has received the vaccine and who hasn’t – and by extension who should wear a mask and who shouldn’t – it is just simpler to encourage everyone to wear masks.

Ask your kids how they really feel about wearing masks. In our experience, we don’t hear many complaints from our pediatric patients. Sometimes, we as parents project our own feelings onto our kids.

Getting to know your child is very important. That might sound simple, but some busy parents have little time for serious conversations. Every family is different. Maybe yours isn’t the type to sit down for serious heart-to-hearts, and maybe you are afraid just by sitting down with your children you will worry them unduly.

Make the time. Any anxiety you cause with an uncomfortable conversation pales in comparison to their potential worries about COVID and the future.

Be honest

Give them unvarnished facts. Visit the AAP web site healthychildren.org if you need a source of politically neutral information that is backed by science. For younger kids, just be open and honest and help guide them through everything they are seeing in the news.

When speaking with older children and teenagers, try to get more feedback. Opinions, political and otherwise, are just beginning to gel for them in the Petri dish of junior high and high school. Find out how they feel and how what they are hearing is shaping their opinions. Try to guide them in the right direction if you discover they have been misinformed. Again, the better you know them, the easier it will be – you will understand the boundaries.

The same holds true for the social ramifications of their returns to school. Most of the kids we see haven’t had a good time with virtual learning. Being at home is isolating. Their friends aren’t around.

For these students, who represent the majority, the return to in-person education might be cause for celebration – a return to normalcy. But not all students are the same. For some, the disruption of COVID, while ultimately tragic, had its plus side. Their grades soared. They felt more at ease working at home alone than with their peers.

For them, the return could be a source of anxiety. Some may suffer from depression. If the transition back to school becomes too stressful, it might be time to speak with a mental health care provider.

Our world is changing. All the social upheaval and unrest is enough to cause anyone anxiety – and your children are not immune. Communicating with them is key. Helping them understand what is going on in the world is better for all of our health.

As our kids return to their classrooms, take a deep breath. Keep tabs on your local school board meetings and watch the news for updates.

Remember: in-school transmission doesn’t drive community transmission. It reflects community transmission.

So keep the lines of communication open.

And most importantly ― get vaccinated.

Article written by Dr. Ramnarine Boodoo, a psychiatrist with Penn State Health Medical Group, and Dr. Melissa Tribuzio, a family medicine physician and pediatrician at Penn State Health Lime Spring Outpatient Center