The main cause of fatigue is the failure of daily biorhythms. A healthy person needs up to seven days to restore energy. However, if you have a weakened immune system or a depressed mood, the process can be delayed. Follow these instructions to restore energy.
1. Add energy foods to your diet.
The easiest way to increase energy is to add beneficial micronutrients to your diet. Dried fruits and nuts should be first on the list. They contain a large amount of essentially fatty acids that the body cannot synthesize on its own.
Healthy energy foods include green leafy vegetables (chard, celery, broccoli, cauliflower and Brussels sprouts, arugula, chicory). The combination of a small amount of calories and essential vitamins (A, C, B, E and K) makes them ideal foods. Eating spinach is especially important. It has a high nutritional value and contains a high dose of iron needed for energy.
Chocolate is also a useful food that provides energy. Therefore, for energy purposes, it is very appropriate to eat a bar of dark chocolate.
2. Get “instant energy”.
There are several ways to improve your mood “here and now”:
• singing (a combination of oxygen saturation and pleasant emotions);
• brightly colored clothing (according to chromotherapy experts, yellow, orange and red shades are ideal for improving mood);
• pleasant stretching (an excellent exercise for neuromuscular relaxation).
3. Be moderately active.
The body needs to stay active all the time. The more active you are, the higher your energy level. It is important to maintain a balance between calm and activity and not overdo it.
Walk a few stops or park the car in the parking lot away from work. If you have a sedentary job, try to take five-minute breaks every hour. During the break, walk around the office or perform simple exercises on a chair. These mini-pauses can help increase productivity.
4. The correct rest regimen.
The secret of energy is not to sleep long. It is important to do this at the right time. Scientists have proved that the most active recovery of energy in the cells of the body occurs between 10 pm and 4:00 am. Try to adapt to the needs of your body and sleep during this period.
5. Watch your breathing.
Proper breathing is the easiest way to be full of energy. Most people do not breathe as deeply as they could. Men do it with the abdomen (lower lobe of the lungs), and women – with the chest (middle lobe). Virtually no one breathes the upper part, which is why at least a third of the total energy is lost.
Try this exercise – inhale, lifting the clavicle and shoulders, passing air through the nose filling the upper lobe of your lungs with air. As you exhale, lower your shoulders, clavicle, and exhale through your nose. The abdomen and middle of the chest remain motionless.
6. Use aromatherapy.
If you do not have the desire and strength to engage in the preparation of complex invigorating aromatic compositions, use:
7. Laugh more often.
According to statistics, a four-year-old laughs about 200 times a day. An adult laughs at most 15 times a day. Laughter is considered to be the most universal therapy for the body. It strengthens the immune system and replenishes natural energy.