You eat pretty well, take a daily multivitamin, exercise, get enough sleep most nights and know you're not sick, but still you're tired every day. What can you do to perk yourself up?

According to Jamison Starbuck, ND, a naturopathic physician in family practice and a lecturer at the University of Montana in Missoula, nine out of 10 people expend their energy in unhealthy ways. Fatigue is a sign that it's time for a self-examination.

The Naturopathic Point of View

According to Dr. Starbuck, we all are designed to have enough energy for our day-to-day lives. The problem is that many people are out of shape, eat poorly or make poor lifestyle choices. Then they complain of being tired and want to boost their energy through artificial means, such as sports drinks or energy bars.

Dr. Starbuck is not a fan of energy-boosting products and does not believe that these are the answer. Although a little bit of caffeine now and then is fine, keeping yourself going with multiple coffees or caffeinated colas is ignoring the underlying issue. What you must do is look at how you care for yourself and use your energy.

When a patient complains of fatigue, Dr. Starbuck gives him/her a physical and a blood test to check for serious health problems. She also takes the time to inquire about daily life -- what's going on with your family? Your work? How is your diet? Are you getting enough exercise? Maybe you think you're exercising well, but are you overdoing it? Are you under stress? How are you managing it?

Steps that Dr. Starbuck recommends to counter fatigue...

Reflect on your life. She advises keeping a journal to learn more about how you expend your energy now and to make certain that you expend it in positive ways in the future.

Replenish your energy with "good" rest. In most cases, observes Dr. Starbuck, people who are overtired really are struggling with a lack of restorative downtime. This isn't just sleep -- though you should aim to get seven to nine hours per night, depending on your age and physical condition. Sometimes you just need to "take a break" from the rush-rush of your list of to-dos and do nothing.

Manage stress. Explore new ways to restore your energy, such as meditation and yoga.

Watch your diet. Eating sugary processed junk foods is a recipe for short bursts of energy followed by longer periods of lethargy and food cravings. Instead, fill your plate with whole foods, such as nutrient- rich fruits and vegetables, and healthy sources of protein, such as fish, soy and hormone-free chicken.

Engage in regular exercise. However, don't push too hard, especially if you're out of shape. When in doubt, see an exercise specialist for advice and guidance.

Take dietary supplements. During short periods of stress, Dr. Starbuck recommends B-complex vitamins and astragalus, an immune-enhancing Chinese herb. Go with the dose recommended on the label. She also suggests adaptogenic herbs such as licorice and Siberian ginseng in moderation. (Caution: If you have high blood pressure, these herbs generally are not recommended.)

If fatigue lasts for six weeks, see a naturopath (ND) for an assessment. In some cases, this is a symptom of a more serious psychological or physical disorder. Your ND will address the issue in a holistic way.

The Power of Smell

As Dr. Starbuck points out, it's not always necessary -- or desirable -- to take an energy-boosting product or even a supplement. An increasingly popular alternative to counter simple fatigue is aromatherapy. You can harness the energizing power of scents by using candles or putting a few drops of essential oil on a lightbulb or in your bathwater.

For recommendations on energizing scents, I spoke with Alan Hirsch, MD, director of the Smell and Taste Treatment and Research Foundation in Chicago. He is a strong proponent of using aromatherapy -- the art and science of using essential oils extracted from plants for health and healing -- to boost energy in a safe and natural way.

His recommendations...

Jasmine is a classic remedy for fatigue. Diffusing its scent into the air around you can be uplifting. Essential oils with a strong trigeminal component, such as citrus, peppermint and menthol. (The trigeminal nerve delivers sensory stimuli to the brain from the face, teeth and tongue. It is the irritant nerve that makes you cry when you cut onions.) These act as a stimulating wake-up call. Aromas that you associate with alertness -- for example, your morning coffee or grapefruit juice -- can help you perk up at any time of day. In a Pavlovian conditioning response, scent becomes associated with a particular situation or environment. According to the general "affective theory of aromas," Dr. Hirsch says that any odor that you like -- whether the scent of an ocean breeze or of fresh bread baking -- can make you happy, and when you're happy you're more alert and productive. You focus better, learn better and exercise better.

Essential oils are widely available at quality health-food stores and on line. To learn more about aromatherapy, visit Web sites such as the Smell and Taste Treatment and Research Foundation at www.smellandtaste.org, the National Association for Holistic Aromatherapy at www.naha.org and the Pacific Institute of Aromatherapy at www. pacificinstituteofaromatherapy.com.

Everyone gets tired from time to time and needs a little extra boost. If you're dragging on a regular basis, take a look at your lifestyle. A little reprioritization may be all that's necessary to get you back on track.

Sources.

Alan R. Hirsch, MD, director, the Smell and Taste Treatment and Research Foundation in Chicago, and author of Life's a Smelling Success (Authors of Unity). Jamison Starbuck, ND, a licensed naturopathic and homeopathic physician who practices natural and holistic medicine in Missoula, Montana. Dr. Starbuck is a lecturer at the University of Montana, past president of the American Association of Naturopathic Physicians and a contributing editor to The Alternative Advisor: The Complete Guide to Natural Therapies & Alternative Treatments (Time-Life).