With good weather, we also want to do more and enjoy longer and longer days.but The energy we have is not always with us in this effort. Spring weakness may be the cause of physical or even emotional fatigue, although the cause may be something else.
sometimes they are daily habits These factors can prevent our batteries from charging properly, or cause them to drain immediately, regardless of how the body adapts during the transition from cold to heat.
other times there may be a Physical causes such as anemia, You may suspect fatigue if it decreases with rest but increases with certain activities. On the other hand, if you feel more energized after a walk, Your fatigue may be “mental.”
Face this reality, if you have no real health issues, all that remains is to find a way gain vitality, because otherwise We may get sick. Follow this plan and you’ll end everything that might be stealing your energy.
1. Stretch when you wake up
Athletes know it well: Before strength training, they need to stretch because it gives them more energy and more vitality to complete the exercise.
Let’s transfer this to everyday life: when we wake up in the morning, our musculature is stiff and joints, compression due to lack of exercise; In these circumstances, it can be difficult to start the day off right.
Start with light stretches so as not to stress the muscular system too much, then gradually increase the intensity.just doing between 5 and 10 minutes You’ll be activating your muscles, as well as your circulatory and lymphatic systems, which will lead to Stronger physical strength.
2. Take an invigorating shower
Generally speaking, it is recommended that the temperature of our shower be Between 37° and 38.3°. That is, a few degrees higher than normal body temperature.
If you want to increase your vitality, you should under no circumstances exceed 41°. Too hot for too long will have the opposite effect, “turning you off”, In addition, it can damage the skin.
Finish with lukewarm or cold water A few seconds with a spray angle below 37° is enough if you can stand it Increase your pulse slightly and increase your breathing, Two indicators that an organism has been activated.some studies show It even helps improve defense. But remember not to exceed 30 or 45 seconds.
3. Eat a big breakfast
The ones you’re interested in have protein, slow-absorbing carbs, and vitamin C. The latter is essential for the good functioning of the brain and therefore should not be missing. Enjoy whole grain mini sandwiches with tortillas or cheese and orange juice.
Another option is to take dried fruit. They’re higher in calories than fresh, but in exchange they concentrate nutrients, They naturally provide glucose (energy). Four dried apricots or an equivalent amount of dates at breakfast will give you a special flavor.
4. Moderate exposure to sunlight
just do it increase serotonin, The hormone of happiness, the hormone we need most now, because lack of it can lead to mood deterioration, irritability, persistent lethargy…
It is better to open the window or face the street.While sitting in the sun behind glass gives us a warm sense of well-being, you can also conveniently expose yourself to direct sunlight. In this way, you will receive the necessary light not only to make you feel more energized, but also to allow your body to produce Get enough vitamin D.
5. Foods with a low glycemic index
Whole grain cereals (actually brown bread, not mixed with white flour), pasta, and al dente vegetables (that is, they still retain their crunchy texture), white meat and fatty fish.
If this is the pattern you follow when preparing your daily menu, you will be very satisfied better prepared to face the afternoon If you eat cooked pasta or veggies, fatty meats, pureed fruit (for example, mashed potatoes, which will fill you up more and give you less energy than boiled potatoes)…
finish it with a handful nut. Despite their small size, they contain all Key Macronutrients: protein, carbohydrates and fat.and magnesium, an essential mineral In order for the cells (actually the mitochondria, which are the parts that produce energy) to work.
6. Cut back on sugar
If you’ve had a croissant or any other pastry for breakfast, you’ve already bitten snack Industrialize between meals and include very oily dishes in your meals and chances are your strength will wear off quickly.
One reason is that you have given the body excess carbohydrates, but of which Absorbs fast.
a lot of sugar (Once carbohydrates are in the body, they are broken down into simple sugars) At first we feel euphoric and energized, but energy doesn’t stay constant Continue to perform all day long.
See if you have bad breath too, As well as frequent headaches, muscle cramps and diarrhea, and periods of unexplained constipation. In this case, your body may go into ketosis due to protein abuse (a lot of meat and sausage that day?) and very little carb intake.
check what you eat and Prioritize Healthy Fats (virgin olive oil, avocado, nuts) and slow-absorbing carbohydrates (whole grains, legumes, and fresh fruits and vegetables).
7. Drink less caffeine and more herbal teas
Don’t overdo your coffee intake by taking one of the following recommendations each day:
- rosemary. It is a stimulating plant that also provides many Antioxidants and have Digestive properties. If you’re using dried herbs, add only one teaspoon per cup.
- rhodiola. helps to increase vitality, resistance, ie strength and mental capacity. Infusion once a day, the effect is better in the morning.
- From Ginkgo biloba. Not only can make the body more active, The mind is clearer. There are usually no contraindications to the infusion, but be careful if you suffer from constipation or headaches, and consult your doctor beforehand if you take medication.
8. Take a 15-minute walk after meals
do it vigorously But it’s easy, control your breathing Avoid being out of breath at all times, because in addition to feeling tired sooner, physical activity will be much less effective.
move the arms forward and backward With the spirit, you will find that the energy of the body has greatly increased.This way of walking is not only Increased oxygen flow Reach the whole body while also maintaining good levels of cortisol hormone prevent us from becoming depressed It’s very common for us to feel more tired as the afternoon wears on.
Your blood sugar levels will improve Right after eating, the moment it rises the most.of course try food is not very rich Or very heavy (very thick dishes) to avoid upset stomach.
End with a delicious snack. take one Yogurt with red fruit Various nuts (or a handful of them if you haven’t had them before) as a snack or after a walk. You’ll end the day with enough energy to complete the unfinished business.
9. Set aside some time in the afternoon to do something that makes you happy
take a break in the afternoon and then Focus on something that interests you, even if it’s only for 10 minutes Most of all, have fun, and it will help you rejuvenate, shake off worries (and the mental fatigue they often end up causing), and face the rest of the day with renewed energy.
Laughter not only puts people in a good mood, it also helps us boost our energy. when we laugh,Our bodies are better supplied with oxygen Our muscles are activated.
10. Dinner should be light, not too late
The last meal of the day can make the difference between a restful sleep (and waking up refreshed and energized) or a terrible night.
It has to be satisfying and relaxing at the same time. If you go to bed with an appetite, chances are you’ll have trouble falling asleep, or the hunger will wake you up at dawn. But you also shouldn’t overeat, as heavy digestion can make it difficult to get a good rest. In order to avoid risks, Eat dinner at least 2 hours before go to sleep.