Go to the store, and you will see a variety of vitamins, herbs and other supplements called energy enhancers. Some are even added to soft drinks and other foods. However, there is little or no scientific evidence that energy enhancers such as ginseng, guarana and chromium picolinate really work. Fortunately, you can do some things to improve your natural energy level. Here are nine tips:
1. Stress control
Emotions induced by stress consume enormous amounts of energy. Talking with a friend or family member, joining a support group or visiting a psychotherapist can reduce stress. Relaxation therapies such as meditation, self-hypnosis, yoga and tai chi are also effective ways to reduce stress.
2. Lighten your load
Excessive work is one of the leading causes of fatigue. Overwork can include work, family and social. Try to simplify your list of activities that you should not miss. Define your priorities about the most essential tasks. Reduce the least important. Remember to ask for extra help at work if necessary.
3. Take Exercise
Exercise almost guarantees that you sleep deeper. It also gives your cells more energy to burn and circulate oxygen. During training, your body releases adrenaline and norepinephrine, stress hormones that in modest amounts make you feel energised. Even a good walk is a good start.
4. Avoid smoking
You know that smoking threatens your health. But you cannot understand that smoking sucks your energy and causes insomnia. The nicotine in tobacco is a stimulant. Therefore, it accelerates the heart rate, increases blood pressure and stimulates the activity of the brain waves of the previous day, which makes it difficult to sleep. And as soon as you fall asleep, your addiction can cause you cravings and wake up.
5. Limit your sleep
If you think you are not sleeping, try to sleep less. This may seem strange, but determining how much sleep you really can reduce the amount of time you spend in bed without sleeping. This process facilitates sleep and promotes a more restorative long-term sleep.
6. Eat for energy
It is better to have small meals and snacks every few hours than three large meals a day. This approach can reduce the perception of fatigue because of your brain continually needs nutrients.
7. Use caffeine for your benefit
Caffeine helps increase alertness. So, if you drink a cup of coffee, you can sharpen your mind. But to get the stimulating effects of caffeine, you must use it wisely. It can cause insomnia, especially if taken in large quantities or after 14 hours.
8. Limit Alcohol
One of the best hedges against the midafternoon slump is to avoid drinking alcohol. The soothing effect of alcohol is particularly strong at noon. Avoid a cocktail of five if you want energy at night. When you drink, do it in moderation at a time that does not bother you when your power runs out.
9. Drink Water
What is the only nutrient that improves performance for all the most demanding resistance activities? It is not an expensive sports drink. It’s water. When your body runs out of fluid, one of the first signs is a feeling of tiredness.