How to find your lost energy. Reality presses on, everyday life tires. Anxiety about the future, anxiety about the present. Our schedule is loaded every day. To read, to write, to work, to have fun, we need energy. Where will we find her?
If we treat ourselves a little better, he will reward us. To cope with the growth of our children, our work, our social life, we must first provide our body with the energy it needs. When our wellness levels are high, then our minds work better, our bodies respond to challenges, and our happiness returns.
But not all people have the same energy requirements. Depending on our basic metabolism some we need more and others less energy. Basic metabolism is the energy that the body must use to perform its functions unknowingly in order to maintain life (eg breathing, cell metabolism, blood circulation, gastrointestinal and endocrine function). glands, maintaining body temperature) and is directly affected by various factors such as:
Our age. Basic metabolism is directly related to our age. During childhood and adolescence, it is particularly elevated as the maximum biological and physical development of the individual is achieved, which justifies the particularly increased energy requirements of adolescents. However, as we grow older it decreases.
The composition of our body and our sex. Muscle tissue is clearly more metabolically active than adipose tissue. This means that the higher the amount of muscle mass in the body, the more the basic metabolism, and therefore the energy requirements. For this reason, men have on average higher basal metabolism than women, as they normally have more muscle tissue and therefore higher energy requirements.
Our body shape. The surface of the body is especially important as it relates to the heat loss we have through sweating the body. As a result, large bodies lose significant amounts of energy from their bodies and therefore have greater energy requirements.
The function of endocrine glands. The endocrine glands secrete hormones, which are key regulators of the body’s metabolic activity. Such hormones are thyroid hormones, endocrine pancreatic hormones (insulin, glucagon), adrenal hormones such as cortisol, and others. So, depending on the levels of these hormones in the body, the basic metabolism is also regulated.
Where did our energy go?
Inadequate sleep and mainly poor sleep are some of the most common causes of lack of wellness and restlessness during the day. Poor sleep is accompanied by bad mood, fatigue and drowsiness throughout the day, reduced work efficiency and decreased learning ability. So make sure you “get enough” sleep and sleep well so that the body can repair the damage to its various systems throughout the day. To have a quality sleep, do not drink coffee late in the afternoon, do not eat heavy before going to bed, do gymnastics or some intense activity 2-3 hours before.
-Determined diets that prohibit the eating of important foods are usually deficient in vitamins, minerals, and other nutrients, thus tiring the body and depriving it of energy. If you need to lose weight, follow a balanced diet according to your needs.
-The thyroid can malfunction, resulting in insufficient burns in your body so you feel overwhelmed. See your doctor for advice on appropriate treatment if he or she finds you have a problem.
– Snoring can be an expression of a serious condition such as sleep apnea characterized by repeated episodes of breathing interruption during sleep for at least 10 seconds. When the breathing is interrupted, the patient goes from deep sleep to light, but before he or she is fully awakened, his / her breathing restores and thus sinks back into sleep. These alarms that can occur hundreds of times per night result in sleep deprivation resulting in you not getting enough sleep and waking up tired. Visit one of the Sleep Study Centers available at some public and private hospitals to find out if you have sleep apnea and what to do to treat it.
-Smoking affects respiratory function and reduces blood oxygenation. Poor oxygenation of the body reduces your well-being and energy.
We eat so we can
To do anything in this life we need energy, and we get it primarily through diet. Nothing can make us feel more tired and miserable than a bad diet. The key to energy throughout the day is to keep your blood sugar level constant. Very low sugar levels cause fatigue, atonia, and tremors. Too high, on the other hand, offers short-term vigor. That is why we need to eat less and often (5-6 meals a day) to keep our blood sugar level constant.
Good breakfast for a good start
Breakfast is the most important meal of the day and an integral part of a proper and balanced diet as it provides the body with energy and essential nutrients that help it function better. Studies show that eating breakfast in adults, but even more so in children, offers not only the energy needed to start their day but 2-5 times more likely to cover 2/3 of the recommended daily intake of most vitamins and minerals, including iron.
The choice of lunch will affect our performance in the afternoon. To avoid the unwanted drop in energy at around 6.00 pm, we consume dynamic food. We do not drink alcohol and avoid heavy fats, because the effort our body makes to digest them will tire him out.
We are not fasting
To sleep well and wake up full of energy, make sure that the last meal of the day is digestible, a little greasy, and includes fresh fruits and vegetables. We eat at least 3 hours before going to bed to digest properly. Coffee and tea at night should be avoided.
Snacks in between
We make sure to eat in between eating healthy snacks that will power us throughout the day.
- Yogurt with fresh or dried fruit
- Yogurt with nuts and honey
- 1 wholemeal toast with 1 slice of cheese and 1 slice of boiled turkey
- 1 bowl of fresh fruit salad
- 1 handful of nuts with raisins
We do gymnastics
Jogging, strolling, cycling, swimming, tennis, group fitness programs are solutions to keep our body alert and full of wellness and energy. In particular, our exercise ensures:
- Improvement of the cardiopulmonary system
- Improving Muscle Strength
- Strengthening the musculoskeletal system
- Increase energy and reduce stress.
- It improves our mental state so that we can more confidently deal with everyday problems and difficulties.
This well-being is due to the fact that exercise causes better central nervous system (CNS) blood supply, as well as increased serotonin and other neurotransmitters that improve physical and mental well-being. It is worth noting that all the above benefits are observed when one is exercising regularly, that is, at least 3 times a week.
We have breakfast shower
It is a good idea to start our day with a cool bath that will help us wake up easier and continue with a feeling of well-being. It will help a lot if we add 5 drops of basil essential oil (tonic and rejuvenating plant) and 5 more lemon to our sponge (it has a tonic effect and is considered a stimulant of the spirit). These are essential oils that stimulate circulation, remove dead skin cells, improve mood and generally provide a feeling of well-being. Massage it with circular movements throughout our body to stimulate blood circulation even more.