Many people complain about the lack of energy - this is due to the work, a stressful lifestyle, lack of sleep, lack of sleep, and inadequate nutrition. In winter fatigue and reluctance to anything are heighten by weather, temperature and lack of sunshine. This does not mean, however, that nothing can be done with a lack of energy. On the contrary - they are a ways!
Sleep, motion, hydration
Basis is the right amount of sleep - your body needs time to rest and recuperate. Work and stress kill in you, not only mentally, but also physically. It is better to go to bed early to sleep at least seven hours a day. Some people may need a little longer sleep, others a little shorter - 7 hours is the optimal amount for most people. If you feel tired in the evening and do not have to do anything important, don't compensate yourself a hard day's work seating in front of the TV, computer screen or a drink at the bar. It is better to lie down to sleep sooner, so the next day you will have more energy.
Even 15 minutes of exercise a day prolongs life - improves well-being both physical and mental. I do not have to be advanced immediately exercise. Physical activity in any form is good. This may be so walking, gardening, jogging, or riding a stationary bike. The possibilities are really a lot and everyone will find something for themselves. If you start training, you will see that you have more energy and strength every day.
It is important that proper hydration. Without proper hydration, you begin to feel tired and hungry, so 6-8 glasses of water a day is a must. Also, remember that you can confuse hunger with thirst - greater amount of food without drinking will not do anything. If you need caffeine, drink tea or coffee (preferably without sugar) and avoid drinks with caffeine, and energy. Besides the caffeine they have many other, not necessarily healthy ingredients that may cause dehydration.
Proper diet is the key to success - to change eating habits and healthy eating can change metabolism, as well as the chemistry in the brain and thus increase the amount of energy, improve mood. Food adds an injection of energy in three ways - by providing the necessary calories, stimulants such as caffeine or stimulating metabolism to burn that available energ more efficiently.
When it comes to well-being the best is the food, which stabilizes blood sugar and stimulates chemicals in the brain responsible for our mood, such as serotonin. Below we describe foods that provide adequate nutrients for your body and give you energy.
Salmon is a rich source of fatty acids omega-3. They add energy, may protect against depression, otherwise bring other benefits, such as improving heart health. Omega-3 can also be found in nuts and dark, leafy vegetables.
Beans provide the body with fiber, which slows digestion and causes a steady supply of energy throughout the day. Besides the beans a good source of fiber are also vegetables, whole wheat bread and whole grain cereals.
Lean pork, beef, chicken cooked without skin and turkey are healthy sources of protein, including the amino acid tyrosine. Tyrosine increases the levels of dopamine and norepinephrine, chemicals in the brain that help in concentration. In addition, the meat is vitamin B12, which helps fight insomnia and depression.
Carbohydrates in wholewheat products act as fuel for the body, boost energy and improve mood. The body digests whole grains longer, so stable the sugar and energy levels. The key to success is to avoid sweets that cause big jumps in the level of sugar, and thus - fatigue and mood swings.
Fruits rich in juice is a good way to get re-hydrated. Fruit juice not only hydrates, but also adds energy. Thanks to the vitamins contained in fruit benefits from their consumption is much more.