Energy is one of our biggest resources. When we feel tired, our lives become less powerful and we don’t have the energy to do what we need to do or want to do.
Unfortunately, when we feel tired, what we often do will give us short-lived energy, but will eventually make us more tired. Who can’t find a way to get sweets, coffee or energy drinks full of caffeine to quickly replenish energy?
The problem is that the intake of sugar and caffeine exceeds the intake. Like opportunity creditors, they saved us when we were desperate, but then added bills and interest to us.
We can take healthier actions to generate truly lasting energy. Here are 5 tips, backed by research, can provide you with more of this most precious commodity.
5 natural ways to fight fatigue, improve energy and vitality
1. Get quality sleep
Self-imposed sleep deprivation is one of the main causes of excessive sleepiness in Americans. When we praise self-sacrificing people who work hard, there is no hero to deprive ourselves of sleep.
Through high-quality sleep, your body can restore many functions it needs during the day, including temperature regulation, a healthy immune system, balanced hormone levels and a good appetite. These factors will affect how much energy you have. In order to operate in the best state and full of energy, these functions must be maintained through quality sleep.
Therefore, no matter what your sleep is affected, you should change it. Sleep experts recommend that most adults need 7 to 9 hours of sleep every night.
The following are suggested tips to help you fall asleep better:
- Turn off the phone, computer and TV an hour before going to bed. Screen time activates the brain and makes it difficult for you to fall asleep.
- Make sure your windows are covered to prevent light from entering. Darkness ensures better sleep.
- Make sure your room is not too hot. If necessary, run the air conditioner. Your energy level is worth it!
- Eating a few hours before bed, drinking caffeine after noon, and drinking alcohol can disrupt sleep.
- Exercise regularly, but don’t sleep too close, as this may keep you energetic.
- If your thinking is fast or full of worrying thoughts, please write in your diary.
- Take natural supplements containing researched ingredients to support sleep, such as melatonin, GABA and magnesium.
2. Eat nutritious, high-energy snacks
When tired, don’t eat biscuits, crackers, French fries or chocolate as snacks, but choose something that can sustain energy. Choose high-fiber snacks that are rich in protein.
Some examples are small amounts of cherries and some almonds, bananas with almond butter, celery sticks and hummus, Greek yogurt with blueberries or hard-boiled eggs. These snacks provide continuous energy and no sugar spikes.
The cravings for sugary and high-fat foods may be strong at first, but they will decrease after a few days. You will start to enjoy even the benefits of energy.
3. Move the body
Have you ever noticed that people who exercise regularly are full of energy and vitality?
It seems counterintuitive to consume energy through exercise to increase energy and reduce fatigue, but a lot of research shows that this is correct.
Regular exercise can increase the levels of neurotransmitters in the brain that promote energy and improve mood, such as dopamine, norepinephrine, and serotonin. In addition, exercise will increase tissue oxygen and nutrition, and help your cardiovascular system work more efficiently. Of course, when your heart and lung health improves, you will have more energy to cope with your day.
Even a little exercise can make you energetic. A study of young women with insufficient sleep showed that only 10 minutes of moderate exercise can increase energy levels to more than 50 mg of caffeine!
4. Drink water
Staying hydrated is essential to maintaining healthy energy levels. The human body needs water for many daily biochemical reactions. If the weather is warm or you have been exercising, your body needs even more water to stay hydrated.
Interestingly, a study of men who exercised on a treadmill and lost 1% of their body weight reported higher levels of fatigue compared to the same exercise that stayed hydrated. The recommended amount of water to drink depends on gender, age, weight, and exercise level-the average for health is 2 to 3 liters per day.
5. Meditate and rebuild
On any given day, with the advent of all digital communications, we need to unplug and keep quiet, not to be distracted, and we need to rebuild in nature.
Studies have shown that short-term practice of yoga and meditation can significantly improve brain function and energy levels. The important thing is to eliminate all distractions during meditation and even eliminate the sound.
Just set a timer and sit down quietly. Twenty minutes is enough to calm the mind, but many people sit longer. If you really want to immerse yourself in it, you can consider a meditation retreat.
Nature is powerful. A study found that even just looking at pictures of nature, people’s spiritual energy will be supplemented. Go to the park, walk or hike, sit by the lake, go to the beach-just in the natural environment.
The beauty of nature can also arouse feelings of awe, which can stimulate the mind, body and spirit!
These are just some energy-enhancing suggestions to help you get started, so please give it a try. The only thing you have to lose is fatigue!
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Five natural ways to fight fatigue and boost energy were first published on the BrainMD Health blog.