There are times when we feel more tired. Weather changes, hormonal alterations or the arrival of seasons such as spring can make us feel more downcast and feel that we lack energy to be able to spend the whole day with strength and vitality. You should know that there are some tricks that you can put into practice that will help you to be more animated throughout the day. In this article we are going to tell you how to have energy all day so that you can enjoy a much healthier life and make tiredness disappear.
Take care of your diet
If you want to have energy throughout the day, the first thing you have to do is review your eating habits. We are what we eat so we have to choose healthy foods, full of nutrients and whose digestions are not excessively heavy or difficult to carry out. Here we give you some tips on eating to have more energy giving you advice on the matter so you can feel better.
In addition to the type of food you eat, you should know that it is recommended that you distribute your meals in 5 servings a day, thus avoiding making only 3 that are too abundant and caloric. It is much healthier to eat at different times with smaller portions and, therefore, much easier for the body to digest.
It is also important that you follow to the letter the following saying: “Breakfast like a king, eat like a prince, dinner like a beggar” to distribute the caloric intake as our body needs it. As we can see, breakfast is the most important meal of the day and must include carbohydrates, proteins, fruits and vegetables to start the day well. Here we tell you how to have a healthy breakfast.
Eat foods rich in iron
In addition to this, it is important that to have energy throughout the day you consume the amount of iron you need to be energetic. Keep in mind that this mineral is responsible for transporting oxygen through the body and, therefore, it is vital to be able to make the body work at the highest level and that you do not feel down. In this sense, you should add foods rich in iron such as the following to your diet:
- Legumes (lentils, chickpeas, beans, etc.)
- Red meat
- Clams and cockles
- Chicken, turkey and rabbit
- Vegetables like spinach, chard, or parsley
Taking vitamins of group B and C is also a good practice to be able to have the highest energy levels and avoid fatigue. In addition, you can also use some natural stimulants that will help you be more energetic and feel better on days when you are really very tired: coffee, ginseng or guarana are products that you can take in a controlled way to have more vitality.
Get regular exercise
Something that is totally discouraged is that you spend the day sitting. There are many people who work seated 8 hours a day and who move by motorcycle or car to go from home to work, therefore, during the whole day they hardly move. This causes us to be more tired and our body to feel lazier, for this reason, try to exercise every day or, at least, cycle to work, walk, take a walk before going home, etc. At least 30 minutes a day you should move your body to recharge your energy levels.
Exercising is highly recommended to have more energy because with cardiovascular activities we activate blood circulation and, with it, we make the organs oxygenate and function much better. In addition, we must not forget that sport promotes the release of endorphins, the “happiness hormone” and that, therefore, it will make us be in a better mood.
Enjoy a good rest
Rest for 7 to 9 hours is also essential so that your energy reserve is at its maximum level. Insomnia, sleeping little or waking up throughout the night is one of the main causes why we can feel tired, so it is one of the first habits that you should start to regulate in order to feel better.
If you have problems falling asleep, follow these tips that we give you below and thanks to which you can have much more restful nights:
- Establish a routineto go to bed: try to go to bed at the same time each day to get used to your body
- No TV or Internetbefore sleeping: it is recommended that you turn off the electronic devices and go to bed to read or relax with some relaxing music to fall asleep
- Dark room: it is important to have the room completely dark so that sleep is deep and you do not get up in the middle of the night
- Relaxing infusions: if you have trouble sleeping, you can choose to take half an hour before going to bed some infusion such as linden, valerian or chamomile
Going outside for a walk is also a perfect practice to achieve more energy during the day. The reason is that sunlight activates our brain causing it to release serotonin, a hormone related to well-being and pleasure and which, in addition, also helps to raise energy levels naturally. Therefore, try to get some 20 minutes a day to give you some sun so that your body has that extra energy injection.
Stress is an enemy of well-being and, in addition, it produces an intense waste of our energy reserves by causing us to spend more hours of the day in tension and upset. Therefore, if you want to live with more energy and stop being tired, we recommend that you begin to remove stress and promote a relaxed, calm and peaceful life so that your body works better and you are in better spirits. There are many ways to combat stress and, among them, we highlight the following:
- Relaxation exercises: yoga, meditation, deep breaths, etc.
- Time for yourself: take time to practice your favorite hobby and know how to enjoy your free time.
- Prioritize: knowing what is most important is essential in order to organize your tasks and tackle them in order of importance.
- Delegate: if you see that you can’t handle everything, delegate responsibilities to other people to be able to go more calmly and without stress.