Balanced meals are a great way to fight fatigue. To avoid low energy, we favor foods with a low glycemic load . Products that are too sweet or too rich in carbohydrates tend to cause blood sugar spikes which then translate into energy drops (exit pastries). Breakfast should cover about 25% of our daily needs, it's the fuel that allows the body to start the day well after a night's sleep .
For an energizing breakfast, focus on starchy foods such as wholemeal bread or cereals rich in fiber (oatmeal for example). To fill up on vitamins , you can opt for a fresh fruit such as orange or kiwi, the latter are more interesting, from a nutritional point of view, than prepared fruit juices which tend to be very sweet. Incorporating protein at breakfast avoids mid-morning cravings. Milk or cottage cheese, for example, can accompany cereals and are an interesting source of calcium . Drinking is also important to hydrate the bodyand boost it in the morning!
There are many varied diets that can help boost your mornings , some recommend the consumption of eggs, vegetables or dried fruits, smoothies or even low-calorie breakfasts.
Another interesting and different alternative is to practice intermittent fasting . There is no question of severe dietary restrictions, the practice is simply to consume nothing other than water, coffee or infusions (without sugar) for 16 hours, for the next 8 hours, return to food usual. If you don't eat dinner too late, all you need to do is have a hot drink before going to work in the morning and you can resume your usual meal schedule from 1 p.m. Fasting can be a method to regain energy. However, the method is not recommended for all profiles and it is advisable to remain reasonable.
Moving, practicing physical activity and getting some fresh air are good for the body and help to regain renewed energy . If you're not at all athletic, you don't have to start a marathon tomorrow, nor do you need to set hard-to-achieve goals. Start by walking about 30 minutes a day, get around on a bike, prefer stairs to elevators… these small changes should make you feel more in shape. Gentle sports like brisk walking, yoga, or a workout at home can get you back in shape.
It is always better to do a sports session in the morning or early in the afternoon, sport activates muscle and cardiac functions, produces energy in the body and releases endorphins, the pleasure hormone. A morning sports session helps to replenish energy, on the contrary, in the evening, it can interfere with sleep.
It is not necessarily necessary to grant yourself long time slots to exercise your body. A few regular flexibility exercises or simple exercises of 5 to 10 minutes at home allow the body to get back in shape and maintain a certain level of energy.
Natural light is a real source of vitality and energy. In winter, the lack of light can cause a drop in energy. How to explain it? When the light is low, the body tends to release more melatonin, which causes feelings of fatigue and pervasive drowsiness. Exposing yourself to natural light can counter this feeling of lack of vitality. Vitamin D , the sunshine vitamin, improves mood and affects the quality of sleep. Natural daylight boosts serotonin, the hormone of happiness, why deprive yourself of it? No need to spend hours in direct sunlight, a quarter of an hour a day outdoors, surrounded by trees already has beneficial effects on our health and is enough to feel invigorated.
Getting some fresh air from time to time and regularly airing the rooms in which we live helps to clear our minds. Disconnecting helps the body release pressure and consume less energy. Give yourself time out to recharge your batteries, make real breaks, go to the countryside for a weekend, breathe!
Too often we ignore the power of hydration . Fatigue can also be a symptom of dehydration. Drinking water regularly throughout the day will do the most good for your health. There is no need to wait to be thirsty! You can also add lemon juice to water, water rehydrates while lemon provides the body with electrolytes, minerals needed to maintain energy.
Consuming fruits and vegetables provides the body with minerals, antioxidants and vitamins which are an excellent source of energy. Choose seasonal vegetables , they contain more nutrients and have a better flavor. Citrus fruits are a good source of vitamin C , green vegetables such as broccoli or spinach are rich in iron , vitamins and magnesium . Fruits, vegetables and legumes contain fiber which prevents energy highs and lows.
Our organism has a sense of rhythm and loves habits. Going to bed and getting up at the same time are good habits to adopt, these practices regulate the biological clock and allow the body to have a regular sleep duration.
Among the healthy habits, we avoid the consumption of caffeine, alcohol or nicotine before going to sleep. These substances indeed disturb sleep. We also put aside screens, computers, smartphones or video games that emit blue light , which affects quality sleep.
Also avoid meals that are too rich, too copious in the evening and dine early if you have the possibility, your night's sleep will be all the more qualitative if you have had time to digest before.
Food supplements offer a boost effect to regain energy. These concentrated sources of nutrients come in support of a healthy lifestyle and a balanced diet to help the body to be in shape, full of vitality!
A cure of GliSODin General State food supplements stimulates the immune system from the inside and strengthens the proper functioning of the body. The complex of ingredients, melon SOD, wheat gliadin, selenium and vitamin B12 acts on vitality and reduces fatigue. The formula helps boost immunity , improves skin condition and protects cells against oxidative stress. You feel fitter and the body regains energy !
