Five Ways to Increase Your Energy Without Medication | Technology and Science | Sciences


Few people were exempt from going through periods when we felt totally exhausted.

Whatever we do, the feeling is the same: tiredness.

[¿Por qué el queso parmesano se considera un alimento “casi perfecto”?]

[Las sorprendentes maneras en que las horas a las que comes afectan a tu peso y tu salud]

If you have already ruled out any medical problem with your doctor, you can try small changes in your daily life to increase your energy levels.

The BBC World has consulted specialist sources and presents five recommendations.

1. Learn to slow down

Overloading activities can be tempting and even more trying to do them in the shortest possible time, but this can be counterproductive and actually reduce your energy levels.

The secret is not just to divide the tasks, but to space them throughout the day and, if possible, the week.

"Instead of burning the life of your battery in two hours, Distribute it to tasks which you can do in the morning, afternoon and evening, not forgetting to take breaks and eat between them. "

This is one of the tips from Harvard Medical School's Harvard Medical School Harvard Health Publishing.

According to the UK Health Service, the NHS (National Health Service), "stress consumes a lot of energy"

That's why it recommends introducing activities that relax you: from listening to music and reading to spending time with your friends.

"Whatever relaxes you will improve your energy"says the British organization.

2. The secret may be in the exercises or in a nap

Although they may be at the end of the spectrum, exercising or taking a nap may have magical effects on their energy levels.

There is nothing more comforting to the body and to the mind than a short nap, about 20 or 30 minuteswhen you are exhausted However, Harvard Medical School cautions:

"If you are having trouble falling asleep at night, you have to know that taking naps can worsen insomnia."

"If that's the case, the option is to move, stand and walk around the block or just get up and move"says the American Educational Center.

Maybe you're thinking that the last thing that makes you tired is exercise. Of course! You're exhausted.

But as the NHS points out, regular exercise will make you feel less tired in the long run and this will cause you to have more energy.

"Same a 15 minute walk will increase their energy and the benefits will increase as physical activity is performed more often. "

It is recommended to start small exercise sessions and increase their duration over the weeks and months "until the recommended goal of 2.5 hours of moderate-intensity aerobic exercise, such as cycling or walking at a fast pace, weekly, is reached." says the British organization.

And if fatigue is having an impact on your ability to concentrate and you even think it is affecting your mental performance, exercise is also part of the solution because "has immediate effects on the brain"

This is explained by neuroscientist Wendy Suzuki in the TedTalk lecture: "The Benefits of Exercise That Change the Brain" ("Changes in the Brain Due to the Benefits of Exercise").

"A single exercise you do will immediately increase levels of neurotransmitterssuch as dopamine, serotonin and noradrenaline. This increases mood right after exercise … My team (of researchers) has shown that only one exercise can improve their ability to adapt and concentrate, and that improvement in concentration will last for at least two hours, "said the researcher . Expert

3. Do not bet on supplements

In the market there is a wide variety of supplements that promise to raise your energy levels and even call themselves "antiaging" supplements.

"There is no evidence that it works," says Harvard University. And in some cases "the side effects still generate a question mark"

According to Harvard Health Publishing, iron, for example, "only gives you energy if you have a clear deficiency, which a doctor can detect with a blood test."

Otherwise, it indicates, it is not necessary for you to take and be aware that consuming too much iron may, in fact, be harmful.

Also, remember that there are foods rich in iron, such as red meat, green vegetables and fortified foods such as cereals.

Another example is the family of vitamins B: B1, B2, B6, B12.

While it is true that "helping the body to convert food into energy that cells can burn, consuming more B vitamins does not recharge the cells," the university says.

According to the NHS, most people no need to take vitamin supplements to improve your energy levels.

"You can get all the necessary vitamins and minerals in a healthy and balanced diet."

However, there are people who may feel some inadequacy and need a supplement. Hence the importance of consulting the doctor before taking any supplement.

4. Do not fall into the sweet trap

Be wise when deciding what fuel you provide.

"A sweet bakery dough will give you lots of calories, but your body tends to metabolize them quickly and you can finish submerging blood sugar and with fatigue"says the educational center.

Better look at the other side:

"You will maintain a more stable energy level if you eat lean proteins and unrefined carbohydrates, try a yogurt with a little nuts, raisins and honey, so your body will gradually absorb the carbohydrate and protein blend."

The Harvard publication also recommends do not skip the foods so the body receives the nutrition it needs throughout the day.

The NHS agrees: "If you eat at regular times, it will be easier for you to maintain your energy levels."

"Try to eat three meals a day, if necessary, eat a healthy snack or snack between meals like a fruit or low calorie yogurt," he adds.

In fact, according to the British institution, a good way to combat fatigue is to "eat regular meals and healthy snacks every 3 to 4 hours instead of a large meal less often."

The NHS also warns that there is no food, including those categorized as "superfoods", which by itself offsets a diet that is not healthy.

"There is no evidence that a single food can provide an increase in energy," he says.

5. Beware of caffeine

Although many of us feel its immediate effect and do not conceive a day without it, coffee is in the eyes of many experts.

According to the NHS, the Royal College of Psychiatrists recommends that anyone who feels tired, eliminate caffeine.

And he says that "the best way to do this is to stop taking caffeinated drinks gradually over a period of three weeks."

Remember that caffeine is not just in coffee and tea, but in energy drinks and soft drinks.

"Try not to consume caffeine for a month to see If you feel less tired without it, "says the NHS.

The British health institution also recommends drinking water.

"Sometimes you feel tired just because Are you a little dehydrated?"he explains.

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