Everyone is familiar with this feeling: exhaustion and malaise for whatever reason. Sometimes we work all day, sometimes we wake up tired, sometimes we are exhausted by socializing with people... the causes can be of different nature, and the consequence is always a loss of energy and the feelings that accompany it. Sometimes these are not classic signs of fatigue, but there is that moment of listlessness and a feeling of lack of energy. It may also happen that you can't do some simple tasks, because you don't have concentration, and the cause is precisely the lack of energy.
A balanced diet can help a lot to keep energy at the required level. I'm going to list a few ways you can raise your energy level, of which you can use several options.
A balanced diet can help a lot to keep energy at the required level. I'm going to list a few ways you can raise your energy level, of which you can use several options.
1. Increase magnesium intake
This mineral is used for more than 300 biochemical reactions in the body. One of the functions is the breakdown of glucose into energy, which means that a lack of magnesium is also a lack of energy. Research has shown that people with reduced levels of magnesium needed more oxygen and their bodies exerted more, which led to faster fatigue and a feeling of exhaustion. The daily intake for men is 350 ml, while for women it is 300 ml.
This mineral is used for more than 300 biochemical reactions in the body. One of the functions is the breakdown of glucose into energy, which means that a lack of magnesium is also a lack of energy. Research has shown that people with reduced levels of magnesium needed more oxygen and their bodies exerted more, which led to faster fatigue and a feeling of exhaustion. The daily intake for men is 350 ml, while for women it is 300 ml.
Foods you can use to replenish magnesium are:
- Add a handful of almonds, hazelnuts or cashews to your diet,
- eat whole grains, especially bran,
- eat more fish, while sheet fish is the richest in magnesium.
2. Walk
It may seem counterintuitive, but walking can help increase your energy. Walking itself requires absolutely nothing, except the will to do it. No special conditions, equipment, training...
Professor Robert Thayer from the University of California conducted an experiment where participants walked briskly for 10 minutes and it was shown that the effects of increasing mood and energy lasted for the next 2 hours. If they did it for 3 weeks by walking for 10 minutes every day, their mood and energy levels were raised for a longer period.
3. Nap
Research has shown that after stressing the brain with studying, work or any mental work, a significant level of energy can be lost and that we can restore it to the required level if we relax and take a nap for just 60 minutes. When learning, this can help the brain store information better and thus improve memory.
4. Don't skip breakfast
Research shows that people who eat in the morning have a better mood and higher energy levels throughout the day.
5. Reduce stress and manage anger
Psychologist Paul Bard says that one of the biggest "consumers" of energy is our stress, which always leaves us mentally and physically exhausted. Stress is a consequence of anxiety, and anxiety drains our energy.
The second thing is our anger. When we get angry, we spend energy "feeding" the anger and thus exhaust ourselves, which leads to moodiness and exhaustion.
The good news is that we can always reduce stress and anger. There are several ways and that is listening to music, meditation, physical activity, and even preparing food.
6. Drink more water and less alcohol
They say that when we are sometimes hungry, we are actually thirsty, but did you know that sometimes we can mistake thirst for fatigue?
Yes, sometimes dehydration of the body can lead to a feeling of exhaustion and fatigue.
Also, if you drink alcohol before going to bed and wake up tired in the morning, then reduce your alcohol intake and your energy level will improve. Alcohol relaxes us and helps us fall asleep, but it interferes with deep sleep, which is important for energy levels in the morning.
7. Eat more whole grains and less sugar
Balanced blood sugar also means constant energy in the body. By consuming sugar, you get a sudden surge of energy, but after a while, the sugar decreases and you may feel tired.
If you consume cereals, the release of energy will be slower and therefore the constant level of energy will be more permanent and over a longer period.
8. A good snack
The power of a snack is much greater than just snacking. You should practice eating food with a lot of protein and less fat and fiber. Here you can single out whole grains, peanut butter, etc.
9. Drink coffee with milk
You can complete the enjoyment of coffee with protein by pouring milk with a little milk fat into the coffee. This gives you a protein drink that will also provide calcium, which is good for bones. With this you can combine and snack on a few almonds.
10. Check your thyroid function and blood count
This will not give you instant energy, but it can solve your problem of lack of energy if you have it for a long time, especially after sleeping. This can also be called anemia.
The problem with the thyroid gland affects women the most. A simple blood test can confirm whether or not there is a problem.
If it's anemia, it means that there is a lack of blood cells and that oxygen is poorly delivered to the muscles and other organs.
