Ways to increase energy when feeling tired
Eat and drink to increase energy.
1. Drink a cup of green tea. Green tea has caffeine Which is why it helps rejuvenate But it is different from coffee is Green tea may also reduce the risk of fainting. High blood pressure, depression, heart attack, and diabetes. [7] Try drinking a cup of green tea to increase energy.
- Limit yourself to receiving up to 400 milligrams of caffeine per day. [8] Keep in mind that different types of caffeine beverages also have different amounts of caffeine. For example, coffee may contain caffeine. Between 60 and 150 milligrams per cup While the tea may contain about 40 to 80 milligrams. [9]
2. Always drink enough water. Many people do not drink enough water throughout the day. Which leads to low energy The goal is to drink eight glasses of 8 oz. Of water each day. But drink more during exercise, for example, you should drink a glass of water before and after exercise. If you exercise more than 30 minutes, then sip water during exercise as well. [10]
3. Choose complex carbohydrates that are low in sugar instead of sugary snacks. Some natural sugars are important for normal brain function. But getting too much processed and concentrated sugar (Like in candies, cookies or soft drinks) will cause the blood sugar levels to bounce up. Sweet foods may increase energy for you in the short term. But it will be followed by drowsiness. [11] The choices of good snacks are:
- Whole wheat toast with peanut butter
- A piece of fruit
- Carrot cut into a handful of sticks with a spoonful of Hummus stabbed.
4. Eat breakfast every day. Eating a nutritious breakfast will keep you awake. Stimulate the metabolism And prevent you from craving sugar in the afternoon. [12] Ignore the donuts and sweet cereals. The more suitable options are:
- Whole grain bread
- Oatmeal
- egg
- Fruit
- Yogurt
- Peanut butter
5. Choose foods that are high in protein. Eating foods and snacks high in protein will help you to have high energy levels for a long time. Protein-rich foods help the body with amino acids to repair and build tissues. Important protein sources include: [13]
- Poultry
- fish
- Red fat meat
- egg
- nuts
- Dairy products (milk, yogurt, cheese)
- tofu
Changing lifestyles to increase energy.
1. Get a good night's sleep and have quality. A common reason why people are exhausted during the day is that the previous night did not get a full night's sleep. Not getting quality sleep can lead to fatigue and tiredness. Most healthy adults need an average of eight hours of sleep per night. [14]
- Make the bedroom as quiet and dark as possible to get a deep sleep. Try to keep the room cool and avoid electrical appliances. (Including mobile phones) before bed
- At least 40% of Americans have to feel exhausted during the daytime many days during the menstrual cycle due to poor sleep habits. [15]
2. Take a short nap during the day. Napping (short-term sleep) may help you feel alive and increase energy levels. Taking a nap for 20 - 30 minutes during the day is beneficial for increasing your enthusiasm and improving your work skills without making you dizzy or bright. Can't sleep at night. [16] Finding a place to snooze at work May be a challenge But try to think about having a quick lunch Then secretly fell asleep in the car (If you drive to work)
- Make sure the boss and colleagues know the intent of the power-taking naps. And don't think you're just lazy
- Try drinking a cup of coffee or tea after waking up from a nap to increase the effectiveness of your nap. [17]
3. Exercise more. Hard exercise can cause exhaustion. But regular cardiovascular exercise (Such as walking fast) for 30-60 minutes a day will help provide more oxygen and nutrients into the tissues and will help the heart and lungs work better. [18]
- Regular cardiovascular exercise also helps improve mood. (And sexual arousal!) And makes you sleep better Which will have a double impact on energy levels
- Aside from brisk walking Other good exercises Also including swimming Cycling and running
Trick
- To maintain energy levels, remember that normal men need about 2,500 calories a day and normal women need 2,000 calories. Getting insufficient or too many calories can lead to levels. Energy can be reduced.
- Sometimes watching too much television can absorb energy levels. Therefore, try to reduce the amount of time watching the screen. Especially during the day.
- In addition to watching television If you spend too much time with your tablet and mobile phone, it will also make you feel tired and exhausted as well. If you are in this case, try not to spend too much time on it.
Warning
- Exhaustion Fatigue and / or extremely weak May be symptoms from medication Consult a doctor if the symptoms occur for more than a week.
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