Do you tend to feel weak during the day or are you constantly tired? Do you often suffer from annoying fatigue at a certain time of day, which makes it more difficult for you to get things done?
You may be the most enthusiastic person of all you know, but if you lack energy your rhythm will be greatly affected. But luckily you can increase your energy with simple habits.
It is important to know that persistent fatigue can occur no matter how old you are. In more serious cases, a good night’s sleep is not enough to relieve fatigue. The good news is that there may be a solution to the problem. To help you find out what works best for you, here are some habits and foods that can help you increase your energy naturally. What do you think of these?
Start your day with a healthy breakfast
You should never skip breakfast. It should not be a breakfast full of empty calories as this can make you tired halfway through the day. On the other hand, eating a healthy breakfast can help increase your metabolism and keep you active throughout the day.
Eat whole grains
Try to replace foods that contain a lot of sugar and starch with whole grains and vegetables. This is important to keep your blood sugar balanced and as a result, increase your energy. Eating whole grains can increase your body’s sensitivity to insulin and gain more energy throughout the day.
Increase your daily intake of magnesium
Magnesium is an important nutrient for your body as it gives you high energy levels. You need at least 300 mg per day. To get you this amount, we recommend that you eat fish or whole wheat. Almonds and walnuts also contain magnesium but in smaller quantities.
Eat dark chocolate
Dark chocolate contains flavonoids that help improve your mental ability and also your mood as they promote blood flow to the brain. This will make you feel more energetic during the day.
Drink a lot of water
Drinking enough water during the day is very important. This will greatly help nourish your body and give you energy for a longer period of time. Try to stay away from soft drinks or other drinks that contain high levels of sugar. Energy drinks should be waived at all costs. Many studies show that we sleep less when our bodies process all the sugar in these drinks.
Try not to eat in the middle of the night
You should set a time limit in your meal schedule and eat your last larger meal of the day a few hours before going to bed. Eating just before going to bed can cause tension throughout your body while digestion is ongoing, which will make you feel tired the next day. Before going to bed, we recommend eating vegetables as these foods are easier to digest for the body while containing fewer calories.
Everything that relates to your diet is linked to your physical activity. Daily exercise will not only contribute to the production of endorphins (which make you happy) but will also stimulate your blood flow and increase your energy.
An invigorating and immune-strengthening root. Ginseng is known as “the root of life” and has long been used as a natural source for increased energy levels. It has been documented, through various studies, that ginseng contributes to vitality and energy. Eat daily for at least one month for effect.
According to WHO, iron deficiency is the world’s most common deficiency state after protein deficiency. Deficiency affects the entire body and can cause both physical and mental (cognitive) symptoms – and is especially common in women who menstruate.
Studies show that one-third of all women of childbearing age and half of all teenage girls suffer from iron deficiency. This is especially common among footballers and long-distance runners. In the event of iron deficiency, you are often extremely tired. Other symptoms include dizziness, earache, and headache. Athletes often feel that their fitness has deteriorated. They feel more breathless and have less endurance.
Q10 is a vitamin-like substance that is naturally formed in the body and plays an important role in generating energy in the cell’s power plant. Q10 is widely found in those organs that consume a lot of energy, especially in the heart.
However, with increasing age, the levels of Q10 in the body decline, and deficiency is therefore especially common in the elderly but also in the physically active as well as in people who eat cholesterol-lowering statins. Symptoms of deficiency appear as just fatigue and a general lack of energy and energy.
Q10 is energy-generating, increases effort tolerance, strengthens the immune system, and has a healing effect, especially on age-related problems.
Stress causes vitamin B to be consumed faster. Sufficient vitamin B levels make you more resistant to stress – while deficiency makes you tired, depressed, irritated, sleepless, unconcentrated, and can contribute to acne and hair loss. B vitamins are water-soluble and must be added through the diet, preferably daily.
B1, B3, and B5 are also important as they can, even with a small deficiency, contribute to great fatigue, anxiety, and irritation. Ask at a health food store for a good vitamin B complex.
Most people need to eat regularly to feel stimulated. Skipping meals can make you tired and impair your mental performance.
Also, try to keep a slightly so when even blood sugar curve. Good food for it is fruits, vegetables, wholemeal bread, legumes, porridge, and fiber-rich breakfast cereals.
Caffeine can stimulate both ordinary coffee drinkers and others. It is not only found in coffee, which can cause stomach or sleep disorders in sensitive persons, but also in regular tea, chocolate, and cola drinks, though in smaller quantities.
Also, guarana, which is sold as a stimulant in health food, contains caffeine. One study shows improved guarana memory, attention, and mood – 37.5 and 75 milligrams, respectively, in a single dose.
Higher doses than that gave worse effects. The researchers do not rule out that substances other than caffeine can contribute to the effect.
Vitamin C helps protect the cells from oxidative stress and reduce fatigue and fatigue. Vitamin C helps us deal with both physical and mental stress and mild deficiency can make us feel weak, tired, and irritated.
The vitamin is an important part of the immune system and is also involved in the conversion of tyrosine to norepinephrine (a hormone that reduces fatigue) and tryptophan to the happiness hormone serotonin.
Vitamin C also facilitates the absorption of iron.
A vitamin the body can only produce when staying in the sun. Due to our few hours of sunshine, we northerners often have vitamin D deficiency and supplements with vitamin D are needed for at least half the year.
Vitamin D is of great importance for both the immune system and hormone balance, and in the event of a deficiency, we often get tired and depressed, among other things. We are also at greater risk of developing a number of diseases.
Many people who suffer from the so-called seasonal depression suffer from vitamin D deficiency.
Be sure to refuel as much light as you can during the light hours of the day – take a stroll on the lunch break, try to get a window seat at work, and gladly travel south if you can. The light is needed to break the formation of the sleep hormone melatonin, which makes us tired at night, but which can be formed in excessive amounts even during the day.
It may feel awkward, to begin with, but many feel that exercise provides an increased sense of power, alertness, and energy. Some studies also show that exercisers feel more attractive than others. Blood circulation increases, but it is probably the happiness hormones endorphins that mediate the stimulating effect. They start to form fairly quickly during a workout.