How to boost your energy? Is the work-metro-sleep routine exhausting you? Do you feel tired or unable to keep up with the hectic pace of your life? Take back control and recharge energy thanks to a few simple tips.
Pay attention to food
One of our main sources of energy is, of course, our food. In order to maintain or boost your energy, the first thing to do is eat healthy while trying to incorporate more nutritious foods into our meals. The energy of a food is expressed in calories.
When we don’t consume enough calories, our bodies don’t have enough “fuel” to function and can feel fatigued. Conversely, if we consume too many calories, our body is overloaded and we feel unwell. So, to be fit and operational, you have to find the ideal balance between “too much” and “not enough”. It is accepted that a woman should therefore consume between 1600 and 2400 calories per day, against 2000 to 3000 for a man. The amount of calories varies depending on the age, weight, and height of each individual.
Please note, energy does not only depend on the quantity of food, but also on the quality of the latter. Indeed, certain foods (generally processed products, candies, and soft drinks) have a fairly low nutritional value and they will therefore not allow you to build up a healthy energy reserve.
Engage in physical activity
In the event of fatigue, especially in the event of a sitting professional activity, take a moment to get up, stretch yourself, take a few steps before continuing the task in progress.
Indeed, a multitude of studies proves that the practice of physical activity (anyone, and even in small quantities) allows stimulating the body and the spirit. Exercise increases the transport of oxygen in the body and stimulates circulation.
A recent study suggests that 30 minutes of light aerobics a day is enough to stay healthy, not to mention the long-term benefits.
Take the time to relax
Learning to relax while practicing yoga or meditation can also help boost your energy level. These techniques are based on conscious breathing. They aim to promote a state of calm allowing one to rest and de-stress.
So, if part of your fatigue is stress, adopting a routine relaxation method can be a big relief.
Last, but not least: sleep.
It is essential to ensure that you get good quality and a sufficient amount of sleep in order to prevent fatigue during the day. Sleep should be a priority. Indeed, although obvious, many people underestimate the impact of a shortened or disturbed sleep time on their energy level of the day and their well-being in general. Some studies have even linked “disturbed sleep” to neurodegeneration, mental health problems, and a predisposition to anxiety.
The amount of sleep needed depends a lot on age and other factors. It is, however, accepted that adults should sleep between 7 and 8 hours per night in order to be in good shape.
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