If you’ve managed to get eight hours of sleep the night before and still can not get through your day without reaching numerous cups coffee, sleep may not be the culprit.
Of course, the rest is important for energy, but what you eat also plays a very important role in keeping the go and enjoy the activities you enjoy.
Nutrition is a vital part of your health. However, there are certain foods that do not are giving what you need. In fact, they could be doing just the opposite, that weighs on ozone and energy. My best advice is to try to limit or avoid altogether!
His favorites are the culprits breakfast
Whether a bagel and cream cheese, a bowl of cereal or even a quick muffin in the march, these foods are only installed him by a energy crash.
All these breakfast favorites are loaded with refined carbohydrates that quickly turn into sugar. Sure, you can feel energized for an hour or two, but once the sugars burn was left more exhausted than ever.
Although carbohydrates to fuel the body are needed, refined carbohydrates do not offer the same benefits. They are highly manufactured vacuum necessary nutrition, and often contain hazardous chemicals because of the whole process.
Worse, they can peak levels of blood sugar. In contrast, unrefined carbohydrates, which provide fiber, vitamins and minerals and require more time to be absorbed by the body, refined carbohydrates are absorbed quickly, leaving you with that accident after meals.
Change your breakfast routine by replacing refined carbohydrates with type unrefined, such as whole grains, fruits and vegetables, and add a little protein (scrambled eggs, anyone?) To give lasting energy .
you buy fruit smoothies or fruit salads
Although I understand that it is not the easiest to enjoy the recommended servings of fruits and vegetables in a day portions, so a fruit smoothie or other beverage seems like an easy way to incorporate into your diet.
Unfortunately these smoothies and bottled juices are buying – though they contain some fruits – also come packed with sugar, if you add or natural fruit. Fruits and vegetables () have sugar, and there is much more sugar in a cup of juice of one orange, for example. Add in yogurt or sweetened syrups and drink is like a sugar bomb.
This April, the Telegraph reported that fruit smoothies contain four times the amount of sugar that what the World Health Organization (WHO) recommended for daily intake . Drinks were surveyed local supermarkets as well as specialty coffee and smoothie shops.
Like refined carbohydrates, sugar enters your system quickly and push your metabolism into high gear, making you feel exhausted. This can also lead to insulin resistance and increased levels of blood sugar. Sugar has been linked to many health risks such as diabetes, heart disease and obesity. It is also a major culprit of energy-intensive.
If you are looking for an easy way to get your fruits and vegetables, but do not want the accident, make your own juices and smoothies. In this way, you can control the amount of sugar goes into the drink, and you can add ingredients increase energy, such as spinach, coconut or chia seeds, seeds of plants known for their high omega -3 fiber and .
you spend too much time at happy hour
A glass of wine occasionally it has been shown to have great benefits for your heart health, but too much of it will make you feel tired. When you are drinking alcohol, you can feel awake and quite lively, but it is a temporary stimulant like alcohol content in the blood (BAC) rises. Once you leave, it acts more like a sedative.
In particular, the grapes for wine contain high amounts of melatonin, the hormone that regulate sleep cycles, which leads to feelings of fatigue.
Although alcohol can make you drowsy, do not use it as a sleep aid. its natural sleep cycle is interrupted, so he falls asleep immediately and the crucial initial stage of sleep jumps – rapid eye movement (REM) -. It allows you to enter a deep sleep
During the break of a typical night your body will go through REM six or seven phases, but when you drink alcohol, your body just goes through two, leaving him exhausted next morning.
Alcohol also contains sugar, and when sugar is metabolized, fatigue will feel soon after.
So to avoid alcohol accident, do not eat too much, and especially before bedtime. And they take turns between enjoying a glass of wine with a glass of water to dilute your BAC.
Occasionally skips meals
not eating regularly can be as bad as poor food choices! Food is the main source of energy for your body, and although refined carbohydrates and sugars can drag you down, do not eat will make you feel more tired than ever.
When the level of blood sugar decreases from lack of food, you can start to feel weak and have no desire to even get out of bed. Food (the good kind!) It helps regulate blood sugar to keep you energized. Your body needs essential nutrients and minerals to keep it going.
Folate and vitamin B12 are two essential nutrients that help with the production of red blood cells. These increased oxygen to your brain, keeping alert and going strong. People with deficiencies of folic acid and vitamin B12 may suffer from fatigue and higher rates of depression. Eating eggs, fruits, vegetables and legumes for more of these two essential nutrients.
Vitamin D, or the “sunshine vitamin” is another, increasing feelings of happiness and fighting depression – which can leave you tired and exhausted. Vitamin D also supports your immune system, so you will feel more energized and is not going to be sick so often.
No matter the nutrient, the best source is the food. While you are aware of what you are eating, you can still enjoy the food and make sure you are providing the energy needed to carry out their day-to-day with ease, or even make an extra effort.
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