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This article was co-written by Sari Eitches, MBE, MD. Sari Eitches is a general internist who runs Tower Integrative Health and Wellness in Los Angeles, California. She specializes in plant-based nutrition, weight management, women’s health, preventive medicine, and depression. She holds certifications from the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She holds a bachelor’s degree from the University of California, Berkeley, a doctorate from SUNY Upstate College of Medicine, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York and worked as an internist at the University of Pennsylvania.
There are 20 references cited in this article that you can see at the bottom of the page.
This article has been viewed 11,318 times.
Your quality of life will improve markedly when you are always full of energy. You can apply many ways to have more energy every day. Healthy people can feel energized by making important changes to their diet, exercise routine, and other lifestyle changes. Also, don’t forget to get enough sleep each night to wake up refreshed.
Steps
Eat science to feel full of energy
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Avoid processed foods. Here’s how to help you maintain a balanced diet and get more energy. Fresh whole foods are always better than processed foods because they are packed with healthy nutrients and vitamins. Processed foods – such as those that simply need to be reheated in the microwave, fast food and prepared foods are high in calories. In addition, this type of food also has preservatives, a lot of sugar, a lot of fat, colors, etc. The body will not get many nutrients from processed foods, so the energy source is also reduced. . [1] X Research Source
- Whole foods are rich in nutrients and provide more energy to the body. Some typical whole foods are fruits, vegetables, unsalted nuts, lean meats, fresh fish or shellfish, low-fat milk, plain yogurt, and low-fat cheese. [2] X Research Source
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Maintain a balanced diet . You need to keep in mind the importance of whole foods and try to maintain a balanced diet with a variety of food groups. A balanced diet will provide optimal nutrition and help you feel energized every day.
- Fruits and vegetables should make up half of your diet.
- Get the right amount of cereal for your age, sex, and activity level. The USDA MyPlate page can help you determine the right amount of grains for your needs, but half of them should be whole grains. [3] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Add the right amount of protein for your age, sex, and activity level. The USDA MyPlate page also helps you learn more about protein. [4] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Dairy products are also part of a well-balanced diet, and the MyPlate page has more information for you. [5] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
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Eat the right amount of food at the right time. Eating too little or too much can affect your energy. Skipping meals or cutting calories can also slow your metabolism as your body tries to conserve energy, and you’ll feel sluggish as a result. On the other hand, overeating (especially refined carbohydrates and high-sugar snacks) can cause blood sugar levels to spike, leaving you feeling energized and quickly fatigued. (and maybe grumpy). [6] X Research Source Try to eat three meals a day or six small meals that are spaced out throughout the day.
- Avoid binge eating. Maybe you are a person with good portion control; However, if you suddenly lose control and “cup” a large amount of food at once, it means you are binge-eating. This is not a healthy eating habit. If you find yourself eating out of control, you should not stock up on the foods you usually sip during these times. When you have the feeling of “wanting to eat the whole world”, do crafts, exercise, … to stop thinking about eating.
- Don’t skip meals. Always have healthy snacks ready in case you’re busy and don’t have time to eat.
- Avoid mood eating. If you often eat when you’re in a bad mood, or angry, happy, sad, or lonely, you’re letting these emotions trigger your cravings. Emotional eating will not help you maintain a balanced diet. Instead of just eating, you should find other activities to relieve stress.
- Avoid eating late at night. Adding more calories after dinner can cause health problems, especially when you often eat foods that are low in nutrients or high in fat. You can break the habit of eating late at night by providing your body with almost all the calories it needs during the day. [7] X Trusted Source American Heart Association Go to the source Your lunch should contain more food than dinner.
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Drink enough water so that the body does not become dehydrated. Staying hydrated by drinking water throughout the day is an important part of keeping you from getting tired and becoming more active. If you don’t get into the habit of drinking enough water during the day, you can fall into a sluggish state.
- Adult men are advised to drink about 3 liters of water per day.
- Adult females are advised to drink more than 2 liters of water per day – 2.2 liters to be exact. [8] X Trusted Source Mayo Clinic Go to Source
- When you exercise, you will lose water due to sweating; Therefore, in addition to the recommended amount of water per day, you should add more water.
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Avoid incorrect charging. A lot of products claim to give you extra energy when you use them, but that’s not always the case. Even if those products give you energy, the effects are often short-lived. Many products also have more negative effects than the energy they provide.
- Coffee can give you a quick energy boost, and today’s research shows it’s not as harmful as many people once thought. [9] X Sources of Research However, the caffeine in coffee is mildly addictive, [10] X Sources of research and the amount of time it takes the body to metabolize this chemical may alter sleep habits and affect to your energy throughout the day. Coffee with sugar and milk increases the amount of calories and fat in the body, so you need to consider this when drinking coffee.
- Although energy drinks are not necessarily worse than coffee because of their high caffeine content, this product can cause users to suffer from cardiovascular diseases if used in excess. The high sugar content in energy drinks is empty calories and can make users feel tired at the end of the day. [11] X Research Source
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Consider herbal teas and supplements. Many herbal teas and dietary supplements help users feel more refreshed. However, you should always talk to your doctor or pharmacist before taking a new supplement, especially if you are taking other medications.
- If your diet does not provide enough B vitamins for your body, you should take a supplement. [12] X Research Source You can give your body an extra boost of energy by taking a vitamin B pill along with the multivitamin you take every day. Talk to your doctor to see if this solution is right for you.
- Vitamin B-12 tablets contribute to improving your energy source if the body is deficient.
- Siberian Ginseng helps you increase stamina, fight fatigue and reduce stress. You can buy this herb in tea and supplement form. [13] X Research Source
- Ginkgo is another herb that supports the production of adenosine triphosphate (ATP), which helps the brain metabolize glucose, giving you mental clarity and clarity. You can buy ginkgo tea retail at health food stores, but ginkgo is also often combined with other teas and sold as a dietary supplement. [14] X Research Source
- Green tea is sold in extract and tea form. This product contains natural caffeine and has many other health benefits, such as anti-oxidants, to help you feel better and have more energy. [15] X Research Source
- Menthol is another dietary supplement that contributes to improved energy. There has been research on the effectiveness of peppermint oil on performance, and it has been concluded that peppermint is very helpful in providing an additional source of energy. [16] X Research Source
Exercise regularly
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Exercise every day to always feel energized. While you may feel too tired to exercise at times, trying to exercise can actually help you feel more energized. When you’re feeling sluggish, even a moderate-intensity exercise like walking around can make a dramatic change, leaving you feeling more motivated and energetic.
- A 10-15 minute walk around a residential area is considered a moderate form of exercise, making you feel healthier than doing high-intensity exercise like 45 minutes on a treadmill. [17] X Research Source
- Yoga. This is a form of exercise that brings calm energy to help you work more effectively than the stressful energy that usually doesn’t last but can lead to depression that we often have. Calm energy is confident, aggressive, optimistic energy with high energy and low stress.
- Practice Pilates. Pilates is a form of moderate exercise that fosters calm energy. [18] X Research Sources
- Practicing tai chi is also a way to create calm energy. [19] X Research Source
- Fitness training. Physical exercise performed slowly and rhythmically also contributes to the calm energy of the practitioner.
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Listen to music while exercising. Music combined with moderate-intensity exercise can provide calm energy.
- According to ongoing research, music can induce calm energy, especially when combined with moderate-intensity exercise. [20] X Research Source
- Listening to music while exercising can create calm energy during exercise, leaving you feeling energized immediately afterwards and for a longer period of time.
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Know your limits. In fact, moderate-intensity exercise can drain your energy, leaving you out of composure and fatigued.
- At first, intense exercise will make you feel sluggish, but gradually this form of exercise gives you more energy than if you were not active.
- Keep in mind that high-intensity exercise can produce a lot of powerful energy, making you more productive, but it can also make you feel more tired. [21] X Research Source
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Eat fruit before exercise. Fruit has many health benefits for the body – including some benefits for training. [22] X Research Source
- Eating fruit helps to break down food so that the body can absorb more nutrients.
- The process of absorbing nutrients from eating fruits before exercise helps the body have more energy to move and become more active throughout the day. [23] X Research Sources
- Oranges, bananas, and apples are all good choices.
Maintain a regular schedule of activities and sleep habits
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Get enough and regular sleep. Getting enough sleep is the way to keep you energized throughout the day. You should develop a habit of sleeping at the right time – that way, your body will know to wake up and rest at the right time if you maintain a regular sleep routine.
- Get enough sleep every night. Adults should get 7-9 hours of sleep each night and teenagers need 8-10 hours of sleep. [24] X Research Source
- Avoid napping if possible. Napping can affect your sleeping habits.
- Avoid stimulants such as caffeine intake after noon.
- Moderate exercise near bedtime and vigorous exercise in the morning or mid-day.
- Relax before bed. Don’t bring stressful things into the bedroom, especially when you’re in bed. Besides, don’t discuss or debate emotional issues in bed when it’s not necessary.
- Make sure your bedroom receives the right amount of natural light. Being able to distinguish between day and night will help you form healthy sleep habits.
- Avoid eating or watching television in bed. Try to use the bed only for sleeping, lest you find it difficult to fall asleep. [25] X Research Sources
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Seek support when you feel overwhelmed. If you maintain a regular sleep routine and still feel tired, seek help. You should talk to your doctor about sleep-related problems.
- Monitor your sleeping habits for unusual changes.
- When you see your doctor, be sure to mention your regular sleep routine if your tracker shows it.
- Your doctor will order tests to look for conditions that often make you tired, such as thyroid disease, depression, anemia, or chronic fatigue syndrome.
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Schedule daily activities. Being organized is an important part of keeping you energized. By minimizing stress, you’ll have more time to focus on enjoyable activities.
- Use your planner or calendar to prioritize your work.
- Remember to check the plans regularly and do not miss them.
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Avoid overwork. Sometimes we are forced to stop and realize that there is no time to do everything we want. Instead of filling your free time with work or meetings, you should give yourself some free time to relax.
- Besides work, you also need to schedule a time for rest. Planning for work and rest is equally important.
- Set rules for rest periods. [26] X Source of Research For example, would you turn off your phone or avoid accessing email and social media. You can even purchase software that blocks internet access for a set period of time. These apps are usually used at work, but you can also use them while resting.
Advice
- The brain works according to the body. Even if you feel tired, you should get up and take action. By stimulating the brain, you can continue to function throughout the day without any problems. If not, take a short nap when you’re done.
- When you want to get more done, adjust your daily schedule. When you are tired, you will exercise moderately to increase your heart rate, then relax and wait for your body to form energy for the next work. If you feel more tired every time you exercise, find another activity. Avoid pushing yourself too hard or you will get injured.
- Energy cereal bars are a great source of nutrients between meals.
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This article was co-written by Sari Eitches, MBE, MD. Sari Eitches is a general internist who runs Tower Integrative Health and Wellness in Los Angeles, California. She specializes in plant-based nutrition, weight management, women’s health, preventive medicine, and depression. She holds certifications from the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She holds a bachelor’s degree from the University of California, Berkeley, a doctorate from SUNY Upstate College of Medicine, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York and worked as an internist at the University of Pennsylvania.
There are 20 references cited in this article that you can see at the bottom of the page.
This article has been viewed 11,318 times.
Your quality of life will improve markedly when you are always full of energy. You can apply many ways to have more energy every day. Healthy people can feel energized by making important changes to their diet, exercise routine, and other lifestyle changes. Also, don’t forget to get enough sleep each night to wake up refreshed.
Thank you for reading this post How to Feel Energized Every Day at Lassho.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
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