9 tips to increase your energy – of course

Go to the store and you will be promised various vitamins, herbs and other supplements, such as an energy amplifier. Some are even added to non-alcoholic drinks and other products. But there is practically no scientific evidence that energy boosters, such as ginseng, guarana and chromium picolinate, do work. Fortunately, there are things that you can do to improve your own level of natural energy. Here are nine tips:

1. Manage stress
Emotions caused by stress consume a lot of energy. Talking with a friend or relative, joining a support group or visiting a therapist can help relieve stress. Relaxation therapies such as meditation, self-hypnosis, yoga and tai chi are also effective ways to reduce stress.

2. Facilitate your cargo
Overuse of fatigue is one of the main causes. The review may include professional, family and social obligations. Try to organize your list of actions “you need to do.” Define your priorities for the most important tasks. Eliminate those who are less important. If necessary, consider additional assistance for work.

3.The third exercise
The exercise almost guarantees that you will sleep better. It also gives your cells more energy to burn and circulate oxygen. In addition, training causes your body to release adrenaline and norepinephrine, stress hormones that can make you modest in terms of energy. Even a brisk walk is a good start.

4. Avoid smoking
You know, smoking threatens your health. But you can not know that smoking really drains your energy, causing insomnia. Nicotine in tobacco is a stimulant, it accelerates the heart rhythm, raises blood pressure and stimulates brain activity associated with wakefulness, which makes it difficult to fall asleep. And as soon as you fall asleep, its exciting power can come and wake you up with thrust.

5. Limit your sleep
If you think you are suffering from a lack of sleep, try to sleep less. This advice may seem strange, but deciding how much sleep you really need can shorten the time you spend in bed rather than sleeping. This process facilitates falling asleep and contributes to a more restorative sleep for a long time. Here’s how it works:

Avoid sleeping during the day.
The first night you will sleep later than usual, and sleep only four hours.
If you feel that you have slept well during these four hours, add 15 to 30 minutes of sleep the next night.
While you sleep deeply while you are in bed, you sleep slowly in the following nights.
6. Eat for energy
It is better to eat small meals and snacks every few hours than three large meals a day. This approach can reduce your perception of fatigue, because your brain needs a constant supply of nutrients.

The use of foods with a low glycemic index, whose sugar is slowly absorbed, can help you avoid the energy loss that usually occurs after taking rapidly absorbed sugars or refined starches. Low-glycemic foods include whole grains, high-fiber vegetables, nuts and healthy oils, such as olive oil. Carbohydrate foods usually have the highest glycemic index. Proteins and fats have glycemic indices close to zero.

7. Use caffeine for your benefit.
Caffeine helps to increase attention, so a cup of coffee can help sharpen your mind. But to get the stimulating effect of caffeine, you must use it wisely. This can cause insomnia, especially if taken in large amounts or in 2 hours.

8. Restrict the use of alcohol
One of the best hedge against the lunch break – you should not drink alcohol at lunch. The soothing effect of alcohol is especially strong at noon. Also, avoid a five-hour cocktail if you want to have energy at night. If you drink, do it at a time when you do not mind when your energy calms down.

9. Drink water
What single nutrient was effective for all types of endurance, except the most demanding? This is not an expensive sports drink. This is water. If your body has too little fluid, one of the first signs is a feeling of fatigue.

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