After dinner: Now it’s time to have another cup of coffee … Mmm … Or maybe a little chocolate? Yes, it will help me to fill up the energy reserve. This day is so long! Why do we have to work even after dinner?
In the evening: At last I’m home! Here’s my couch and the remote from the TV. It’s time to rest. Dinner? I especially do not want to cook at night, I just want to rest. But what do we have with frozen pizza or some other fast food? Yes, I know that this is not a very healthy food, but tomorrow I will have more strength to lead a healthy lifestyle.
In the morning: Is it time to wake up? A few more minutes in bed … Please … What time is it? I’m late, I’m falling, I’m missing! In order to have breakfast, there is simply no time left. I’ll grab coffee somewhere and, in any case, I’ll never be hungry in the morning. I’m running. Why is everyone so slow today? Come on!
The above situations seem familiar to you? And you so want to have a lot of power every day!
In fact, to increase the level of energy during the day and even, thus, improve health – it’s not difficult. A day that is full of energy is a balanced day. Life, which is filled with balanced days, is a harmonious life.
You, too, can increase your energy level if you follow the simple practical advice suggested below ….
1. Have breakfast
If you like to drink coffee in the morning, then, of course, drink it. There is nothing wrong. Enjoy this invigorating drink, but do not forget about a full breakfast. Even if you do not feel like eating, after eight hours of fasting the body needs to be recharged. Your body worked all night, trying to heal and rejuvenate itself. Do not you agree that it should be recharged to have enough energy in it before the start of the working day?
Start your day with a healthy breakfast, which basically should consist of whole grains (and lots of fiber) with protein and a small amount of animal fat. Sweet porridge or a roll with cream cheese is not a good choice. Better stop on cereals from whole grains (with more than 5 grams of fiber and less than 10 grams of sugar), whole grain breads with natural peanut butter (such products that do not contain sugar and hydrogenated oils), on scrambled eggs with spinach, yoghurt (choose unsweetened yoghurts, such as, for example, Greek yogurt, which has a high protein content) or on large mouth-watering fruit cocktails. What you put in your body in the morning will determine your health throughout the day. Start your day with its balancing!
2. Be “bio-efficient” fruitful
Did you notice that you work better at some particular time? Usually the level of our energy is especially high in the middle of the morning (a few hours after you woke up). Just before dinner, you begin to feel tired and (naturally) hungry. After lunch, the energy level drops to what you might want to sleep. The next peak in the energy level is usually observed around 4-5 pm or 6-7 pm. It is very easy to miss this peak of energy if your day is not balanced. “Owls” experience the biggest burst of energy late at night or at night, and this may be a problem for them.
In order to be full of energy throughout the day, learn to work together with your body, not against it. Plan for the most complex and demanding (mental and physical) tasks for energy level peaks. If you experience drowsiness after dinner, it’s fine, but you can still be productive at this time. Plan, for example, calls to customers, meeting contracts or do some kind of housework at this time, which does not require mental expenses. At this time, you can take a nap for 20-30 minutes (but, of course, this solution is not suitable for everyone).
Make a plan for your activities for several days and a graph of your energy levels. Then, by combining the plan and schedule, you will create a “bio-effective” schedule.
Continue Reading: How to avoid daytime sleepiness
3. Do exercises
When you are tired, the last thing you want to do is charge. Last week I had the same thing. Worse, my husband and I have a very extensive training schedule. When I did not have enough energy, the idea of doing exercises and keeping up with the level already developed did not inspire me at all, and I was on the verge of not doing exercises last week … I’m glad that this did not happen. Because after training in 40 minutes, I felt like I was born again. Fatigue? – Who? Ha! I have enough physical and mental strength after training.
Most likely, you have a low level of energy before dinner, and therefore you should try to find there time for charging. It does not have to be the same as mine. You can leave for thirty minutes to the nearest sports club, in order to run there, stretch, do yoga or fitness. You can find time for your little workout, if you bring dinner from home and think through everything in advance. And, nevertheless, you do not have time? Then just jump in place for a few minutes. You will immediately come to life and be happy as a child.
Even better, if you make small breaks for charging in 5-10 minutes every couple of hours. This will not only increase your energy level, but also reduce the chances of your premature death from any disease by 50%. Well, get up from the table and start right now?
4. Frequent balanced nutrition
Another important player in maintaining your energy level is the sugar content in the blood. When the sugar level falls, you begin to feel tired and want to eat. You want a quick (and usually bad for your health) snack with something sweet and fat. After such a snack, you usually stay for 30-60 minutes, and then you feel even more tired and even more hungry.
In order to maintain a constant level of sugar in the blood, you need every couple of hours to eat food that contains proteins and complex carbohydrates. If you do not have the opportunity to find food in which proteins and carbohydrates are balanced, then eat vegetables and food containing complex carbohydrates without protein. Do not expect that when you get hungry, you can finally refresh yourself with a chocolate cake and two hamburgers. Beans, soybeans, whole-grain corn chips with hummus, boiled eggs (and preferably egg whites, if you think about your cholesterol), Greek yogurt and a handful of nuts – all this is an excellent choice than a snack.
5. Drink, Eat or Smell Citrus Fruits
Vitamin C is the main assistant in raising the energy level, regardless of whether you drink, eat or smell it. Instead of your usual afternoon cup Nescafe, drink a glass of water with squeezed half a lemon. Try during a snack time to eat an orange or grapefruit (instead of chocolate bars). Just breathe in the essential oils of orange, lemon, grapefruit or lime and by this you will increase your mindfulness. In a few seconds you will feel vivacity.
6. Drink tea instead of coffee
Personally, I like the taste of coffee, but I also like green tea. It has such a fresh and light taste, it does not dehydrate as much as coffee and it has many antioxidants (which are proven to have a preventive effect against cancer) and much less caffeine.
In the tea also put a variety of additives: refreshing on a hot summer day mint, replacing the punch mix of berries, refined jasmine, giving energy different variations of lemon and much more. Even people who do not like the taste of tea in itself can find mixtures that will be unique to their taste buds (my husband clearly refers to this category of people). Try to drink tea without sugar (or some other sweets), so that this drink remains dietary and useful.
7. Take a short break for spiritual rethinking
Because of the large amount of work, you can overdo it by the middle of the day, and you will not have the energy to continue working on. Take a 5-10 minute break during which you will think about what you are thankful for life, about the people you love, about the good events that have already happened this day. Rely on the fact that you will still have the strength to finish the work and be grateful for all that you have. This little action will set your brain to a positive mood, and in fact a positive attitude towards life is an endless source of energy.
8. Change socks and clothes
You will be surprised, but you will feel much more cheerful after this! Just bring with you a pair of fresh socks, a T-shirt, blouse or T-shirt and change clothes during lunch break. You will feel like it’s just the beginning of the day.
9. Check the condition of your thyroid gland
If you constantly feel tired and exhausted, then, quite possibly, you suffer from hypothyroidism (the diagnosis that was put to me 10 years ago). About hypothyroidism, your thyroid gland does not produce enough hormones to maintain a normal hormonal balance in the body. Ask your doctor to check your thyroid if you think it needs to be done.
Surprisingly, in fact, in order to maintain the level of its energy, you need not so much. Of course, if we have a balanced lifestyle, it is easier for us to maintain the level of energy. This means that you need to get enough sleep, be physically active, watch your emotional and mental state, get rid of bad habits and work in moderation.