If at a certain time of the day, you run out of energy or you feel that you are exhausted, and then it’s time to change your habits. Fortunately, there are simple and affordable ways to get rid of fatigue and get in shape.
Leave aside medicines, cups of coffee, and energy drinks that can be harmful to your health. Instead, try these 10 simple and effective methods to boost your energy level.
1. Drink vegetable juice
Eating vegetables is one of the best ways to fight fatigue. They are whole foods in terms of nutrition. Vegetables contain many nutrients, vitamins and minerals necessary for your body and which will allow you to be filled with energy.
However, the taste and texture of some vegetables do not necessarily make you eat them. How to be Make vegetable juice.
To do this, you will need a juicer or a blender, as well as several fresh vegetables.
You can add one or two fruits to the juice to give more flavor. Thanks to the sweet taste of fruits, you can mask the pronounced taste of certain vegetables and make them easier to eat.
After the preparation is finished, you just need to put the juice in the bottle, and you can take it with you to work.
Unleash your imagination and try to make your own recipes for homemade vegetable juices!
2. Improve the quality of your sleep
Sleep is, of course, one of the things you should not lose sight of if you want to stay in shape. While you sleep, your body will rest and repair the damage done during the day.
It is recommended that an adult sleep at least 7-8 hours to get all the benefits of a good night’s sleep. If it’s hard for you to fall into Morpheus’s arms, don’t immediately rush into sleeping pills. Here are some tips to help you fall asleep:
- Respect your body clock (go to bed and wake up at the same time)
- Avoid invigorating drinks before bedtime (caffeine and sugar)
- Sleep in a dark and quiet place.
- Avoid contact with screens 2 hours before bedtime.
- Try bedtime relaxation techniques (yoga, meditation)
If you want to know more about sleep, a complete guide awaits you .
3. Adapt genic herbs
When you feel tired or stressed, adapt genic herbs can help. These healing plants balance and restore the body’s natural ability to deal with stress by regulating the adrenal system, which is responsible for controlling stress hormones.
Adaptogens are not aimed only at a certain part of the body, instead, these herbs will have a beneficial effect on your entire body to gently cope with stress, anxiety and, of course, fatigue.
For example, ashwagandha, rhodiola, tulasi or ginseng. Integrating adaptogenic herbs into your daily life can only be beneficial.
4. Reduce carbohydrate intake
Although they provide energy for your body, carbohydrate-rich foods can make you feel tired. The main culprit? These are simple carbohydrates. The same can be found in sugary drinks, cookies, and processed foods (like chips).
Although they provide a short-term increase in energy, your energy will drop rapidly when your blood sugar rises and then drops sharply.
Stick to complex carbohydrates with a low glycemic index. This type of carbohydrate is longer digested by the body and will bring you a constant flow of energy. These are mainly whole grains, nuts, legumes, sweet potatoes, oats, etc.
5. Vitamins of group B
Vitamin B is one of the most interesting supplements to combat fatigue. Also known as the “energy vitamin,” B12 is one of the best vitamins to boost energy. Its feature is the support of energy production and the maintenance of all blood cells in good condition. People who suffer from fatigue tend to be deficient in vitamin B12.
Since it is a water-soluble vitamin, your body cannot store it. Therefore, it is important to make it through your diet, eating foods that contain vitamin B12.
6. Eat Chia Seeds
Chia seeds are a “super food” because its consumption will allow you to increase energy levels and provide the body with essential nutrients.
The ancient Mayans and Aztecs especially used chia seeds during the war, because this food allowed them to maintain energy levels and vigilance.
The essential fatty acids (omega-3 and omega-6) found in chia seeds have been shown to improve sleep quality, stimulate brain activity and fight inflammation.
When combined with a diet rich in protein and fiber to maintain a stable blood sugar level, it is not surprising that chia seeds are considered a natural energy supplement.
7. Drink enough water
Did you know that one of the first signs of dehydration is fatigue or exhaustion?
Lack of water can cause low energy levels and you may feel exhausted. Since our body is composed primarily of water, even small drops in hydration levels are enough to affect your overall metabolism.
Be sure that you drink enough water throughout the day.
If the taste of the water is not too soft, you can flavor your water. For example, add a few slices of fresh fruit to a glass of water: orange, lemon, grapefruit or even mandarin.
You also have the opportunity to add spices to get a softer and more exotic flavor. To do this, heat the water and add a little cinnamon, ginger or any other spices and leave to insist, and then cool.
8. Herbal teas
Coffee is not the only option when you need to cheer up. Herbal tea can give you temporary support by stimulating your body. Green tea and rooibos tea are two excellent options for this.
Green tea has many benefits for your body, as it contains antioxidants that help fight damage to cells in the body.
Rooibos tea is another type of tea that helps fight fatigue. This refreshing red tea made from red bush plants from South Africa contains antioxidants, including aspalatin. It is an antioxidant that has been shown to be effective in fighting inflammation and preventing oxidative stress.
9. Peppermint essential oil
If you need an easy way to strengthen your mind and focus, peppermint oil may be what you are looking for. Widely used in aromatherapy, studies have shown that this refreshing essential oil can have a stimulating effect on the brain and is even effective enough to treat migraines and headaches.
Peppermint oil is relatively concentrated, it is always better to dilute it before use.
You can add a few drops to your skin or diffuser to take advantage of it throughout the day.
10. Exercise regularly
We will never stop repeating this – it is important to exercise regularly in order to have good health. Burning calories and participating in physical activity send oxygen and nutrients to the cells of your body, helping your heart and lungs function more efficiently and increasing energy levels.
And remember, you don’t need to run a marathon to benefit from exercise. The simple fact of regular practice will allow you to take full advantage.
If you constantly feel tired or lack energy, remember that there may be other factors that can negatively affect your health. The most common causes include the use of certain medications, thyroid problems, depression, and anemia.
Chronic fatigue can also be a symptom of more serious conditions, such as cancer, chronic obstructive pulmonary disease, diabetes, or kidney problems.
If you experience unwanted symptoms in addition to lowering energy levels, be sure to consult your doctor.