Many of us have been struggling with problems with the body’s energy levels. And many people have to “dragging” every hour for the rest of the day using caffeine or the energy supplement products. However, we can restore the source energy with just a few simple lifestyle changes.
easyhealthylive.com summarizes the top reasons why you lose energy and how to “charge your battery” to have a long productive day. Thereby, you will also find out the causes of energy depletion that you did not expect before, as well as how to prevent them from stealing an abundant source of vitality.
1. Allergies Can Squeeze You
People with allergic rhinitis often feel lethargic because they have to spend so much time breathing (struggling) and have no energy left for anything else. Besides, the blockage also causes the inability to sleep at night, affecting productivity. According to a report from researchers in France, 40% of people with seasonal allergies said they could not get a good night’s sleep when symptoms flared.
Research also shows that certain over-the-counter steroid nasal sprays relieve congestion and improve quality of life – including sleep problems and sleep disturbances experienced by allergy sufferers. seasonal. In addition, the nasal spray should be combined with a dose of an OTC non-narcotic antihistamine because it will block the action of histamine, the compound that causes unpleasant symptoms in the nose. For best results, you should start treatment a few weeks before the onset of illness. Also, consult your doctor before taking the medicine.
2. You may still be tired after a long sleep
It is estimated that up to 26% of American adults have sleep apnea, a disorder that involves shallow breathing or stopping breathing during sleep. If you have a similar situation, then even if your eyes are closed for 7 hours continuously in the night, you will often feel like there is a layer of fog in the brain, also known as lethargy.
This syndrome refers to a vague feeling about what you’ve done. You know them, but can’t remember exactly what they are. Often, mild cases can be treated with lifestyle changes, such as losing weight and avoiding alcohol before bed. Or worse, you may be asked by your doctor to sleep with a continuous positive airway pressure (CPAP) machine, which provides a steady flow of air to keep your airways open.
3. Are you getting enough vitamin D?
Research shows that vitamin D plays a very important role in keeping the body energized because it regulates and secretes insulin, both of which affect the body’s energy levels. In addition to vitamin D, other nutrients are also strongly linked to mood levels and not to mention countless health benefits.
If you feel too heavy, especially in the cold season, it’s time to consult your doctor to have your vitamin D levels checked. The purpose of this procedure is to regulate vitamin D levels in a timely manner, because it is difficult to achieve moderate levels from foods alone (such as fatty fish, eggs, and pasteurized milk).
4. Use social networks so that you don’t run out of energy
Social media becomes a source of energy congestion for two reasons. On the one hand, you’ll look at the other person’s life picture and start to feel pressured when your life isn’t perfect. On the other hand, you are also self-aware that negative things only come from exaggeration. At that time, the brain has to constantly struggle with two streams of thoughts, causing a state of fatigue.
This situation not only happens with negative things but also with positive things. The link between the amount of time spent on social media and the likelihood of depression has been demonstrated through research by Dr. Brian Primack, director of the Center for Research in Media, Technology and Health. at the University of Pittsburgh, USA.
If you’re not ready to cut the social network, you can try switching from making “virtual friends” to making more real-life friends. Because, if you don’t know someone well, you can easily misunderstand and be affected by what they post on social networks. However, using social media to connect with old friends will bring more positive results due to a better mood.
5. Eating right will provide good fuel for the body
To improve your daily energy intake, try this tweak: Use plant-based protein in place of animal protein whenever possible. Plants help nourish the good bacteria in the gut, boost immunity, keep you healthy. In addition, plant foods have been shown to improve overall mood. A 2015 study found that people who followed a plant-based diet for 18 weeks experienced a significant increase in performance.
You can refer to the sample menu for an ideal day recommended by experts as follows:
Breakfast: 1 glass of berry smoothie. Mix ½ cup of berries with 1 tablespoon of fresh avocado and ¾ cup of soy milk. This mix is not only packed with fiber, but also protein to help stabilize blood sugar until lunchtime.
Lunch: Lentil soup and kale salad. This is a powerful nutritional combination, providing protein, fiber, iron, potassium, zinc, folate and many other nutrients.
Afternoon snack: Peeled fruits and nuts. These foods are small but powerful, because they provide a balance between carbohydrates, protein, and fat, giving you a little extra energy to get through the rest of the day.
Dinner: Vegetarian tacos. Wrap beans with lettuce, cheese, chopped tomatoes, avocado, and salsa in a tortilla for a light dinner that won’t disturb your sleep.
Vegetarian taco is a suggestion for a light dinner, changing the taste after familiar meals
6. Small activities in the middle of the day
WOMENtake a break bit: Get up and stretch your legs or watch a short comedy video. According to research from Urbana-Champaign University, people who take a short break after every 50 minutes of work perform better than those who are constantly active.
Brisk walking: A landmark study published in the journal Psychology and Social Psychology Studies have shown that a brisk 10-minute walk has a revitalizing effect, boosting energy for at least 2 hours afterward.
Chew one gum bars: A 2015 US study said that this procedure has the effect of improving alertness, improving concentration because the act of chewing helps increase blood flow.
Chewing gum is a way to keep you awake
7. Tired is one symptoms of low energy levels
Sometimes feeling tired is no longer a matter of taking a nap. Here are some medical explanations for this lack of energy in the body:
Anemia: This condition is very common, especially in women. This is a sign that you don’t have enough healthy red blood cells to carry oxygen to your tissues. If the test results show anemia, you should add more iron to your diet.
Celiac disease (aka gluten intolerance): Fatigue is one of the symptoms of this serious condition, which includes an autoimmune reaction to gluten that damages the gut. You need regular check-ups so that you can get timely treatment if you have celiac disease.
Hypothyroidism: Without enough thyroid hormone production, the body will feel like it’s running out of fuel all the time. However, this disorder can be treated with synthetic hormones.
Heart disease: Research published in Circulation found that 70% of women who had experienced a heart attack reported feeling unusually tired in the previous month, specifically in the chest. Usually, after performing general tests, based on medical literature, a doctor will come up with a specific treatment plan.
8. Exercise is the ultimate priority
A sweaty workout is great for boosting your health, even though you’ll feel like your body is being drained of water. Exercise helps release hormones like adrenaline, which causes the body to ignore pain and fatigue while increasing blood flow to larger muscles. As a result, you have more energy than before, and the effect can last several hours.
Healthy but sedentary people participated in the study, in which they started exercising 3 days a week for just 20 minutes a day of moderate or low intensity. After 6 weeks, their energy levels improved significantly, specifically 20% higher than the group of people who did not exercise. Therefore, remember that the result of going to the gym is full of energy, not exhausted.
If you need any information or an effective exercise program to maintain an abundant energy source for the body, do not hesitate to contact easyhealthylive.com! Download now easyhealthylive.com to experience the exciting things that help you live a happy and healthy life every day.
8 Things You Need to Know About Your Body’s Energy Levels https://www.health.com/mind-body/your-energy-levels? Access date: 1/7/2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.