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The modern world we live in demands a lot from us. Juggling our family, professional and social lives at a frantic pace can easily and quickly drain us and leave us on the sidelines. Discover how to boost your energy naturally.
Recognize the signs of fatigue
The body has its own language to warn us of our physical state. And fatigue is one of them. But when we stubbornly ignore it, it can build up. And sooner or later, we will feel like we are dragging it around like a ball and chain throughout the day. And the number of cups of coffee you drink is not going to help. It can also be difficult to get up in the morning, or have sluggishness during the day with a strong desire to sleep. Sometimes, it is the cravings, irritability, nervousness, clumsiness, unusual mood swings that indicate a lack of energy. You can also have sleep disorders. That's right! A lot of fatigue disturbs the sleep cycle. Finally, the senses are less efficient. Indeed, an intense drop in energy can manifest itself by a drop in vision, hearing, smell, taste or even balance problems. In all cases, we feel that something is wrong. If these signs appear, it is high time to boost your energy.
The consequences of being too tired
You've probably already experienced a one-time drop in energy. But when it tends to become chronic, the consequences on your life, in various fields, can suffer. On your health already, you can easily be subject to recurrent illnesses, but annoying all the same: flu, cold... Indeed, a drop in energy weakens your immune system. But in the long run, if the fatigue is not stopped, more serious illnesses can occur. On a psychological level, you will be much more sensitive to stress. Some people may also experience moral fatigue, or even a real burn-out. Finally, on a professional level, you will be much less productive than usual. This is quite understandable since you will have difficulty concentrating and keeping up. You may also have memory problems, sometimes harmless: you forget what you intended to do, like forgetting what you went to look for in another room, for example.
How to boost your energy naturally?
By dint of being in a hurry all the time and pulling on the rope, it is not surprising that we can find ourselves on the edge. It is much easier to correct a state of fatigue as soon as it occurs. And on a day-to-day basis, it's possible to boost your energy naturally with these easy-to-apply tips. You're sure to get off on the right foot.
Get enough sleep
There's nothing like a good night's sleep to replenish your energy. It is no longer proven that a sleep debt has immediate consequences on your form and your mood. The average sleep requirement is 8 hours. So listen to your body and let yourself fall into the arms of Morpheus at the first sign of sleep: yawning, heavy eyelids or itchy eyes... You can also set an alarm, not to wake you up in the morning, but to let you know that it's time to go to bed, at least 8.5 hours before you wake up.
For a restful night, think about establishing a small evening ritual that will allow you to relax for a better quality of sleep. Don't forget that the quality of your sleep depends on your environment: the temperature is neither too cold nor too hot, the light and the noise. And above all, don't take your screens to bed: their blue light reduces the production of melatonin, which is essential for falling asleep.
Give yourself a micro-nap
If you tend to think that giving yourself a little nap is a waste of time, you're wrong! There is nothing better to recharge your battery during the day. This twenty-minute break during which you sleep allows your body to regenerate. It reduces stress, improves alertness and therefore concentration, preserves vitality and increases endurance. All benefits that you will certainly not miss. Moreover, if you have slept badly, it makes it possible to fill the charges.
Expose yourself to natural light
Natural daylight is the light that orchestrates the functioning of the body. It is the light that tells your cells the time to activate them at the right moment. So that your biological rhythm is not disturbed by the changes of the seasons, expose yourself to daylight. Take advantage of every opportunity to do so: in the morning - without your sunglasses, at break time or lunch time. The pace of life today means that you may be spending a lot more time in artificial light.
Eat healthy and smart
Increase your intake of fruits and vegetables. No, it is not for nothing that it is recommended to consume at least 5 per day. They are full of natural sugars that boost you and that the body assimilates more easily, as well as nutrients. Some fruits and vegetables are more energizing than others: bananas, oranges, grapes, apples, papayas, lemons, cherries, watermelons, carrots, broccoli, sweet potatoes... Think about incorporating them in your recipes.
Include seeds - almonds, cashews, walnuts, pistachios and hazelnuts - which are a good source of energy, while providing good fatty acids and protein. In addition, they boost your energy. They also provide magnesium, which is essential for energy metabolism.
To be sure to have fuel at all times, opt for whole grains: oats, brown rice, whole wheat, rye, etc.
Finally, avoid alcohol and tobacco. If you can't, limit them.
As soon as your body is lacking in water intake, it shows signs of fatigue and a drop in energy. To increase your energy and maintain it, you need to drink 1.5 to 2 liters of water per day. Drink a little more in hot weather or when you are doing something active.
Physical activity is your ally in stimulating and maintaining your vitality and tone on a daily basis. You don't have to work like hell: 30 minutes of exercise a day is enough. Physical activity produces and releases endorphins, the famous "happiness hormones". No vitality without a good mental state, so get moving!
Break your routine
When every day is like the last, you may feel drained of energy, both physically and mentally. At least once a week, break your routine and take some time for yourself. Do something personal that has nothing to do with your work or family life. This break will give you more energy for your regular activities. Give yourself a little pampering every day, even at the office: self-massage of the temples and neck, stretching, a musical break, getting up from your desk regularly to take a few steps...
In the digital age, you probably spend too much time in front of a screen, between TV, computer, tablet and smartphone. Give yourself a mini-detox every day to rest your eyes; eye strain can cause muscle tension and therefore physical fatigue, and limiting bad news can help you relax and gain energy.
A drop in energy, especially when it is chronic, can prevent you from reaching your goals by reducing your mental and physical capacities. Keeping yourself in shape is therefore essential. Don't wait until you are at the end of your rope to change your habits for a better lifestyle.