Health matters a lot
Instead of regular tea or coffee choose a better alternative that a herbal tea (green tea).
Remember to drink plenty of water with alcoholic drinks to prevent you getting dehydrated.
Most of us have experienced a afternoon laziness and we all find it very difficult to get out of this tired situation and constantly feeling low.
Tension (stress), lack of exercise and a poor diet (low nutritious diet) are some major reason for draining your energy. This results that a huge impact on your physical and mental health.
These 10 tips help you to beat fatigue and boosts your energy levels for long lasts the all day.
1. Stay hydrated
Start your day with a glass of warm water. After a long sleep your wake up dehydrated , which can make you feel tired . Drink lemon 🍋 water(without sugar) is very helpful . Drinking enough water throughout the day is good and helps to regulate body temperature, deliver nutrition to cells and keep organs functioning well.
Being well hydrated also improve sleep quality and mood. It also remove harmful toxins from body through urine. Drink at least 3 to 4 litres of water a day.
2. A good sleep (aim for 8 hrs)
Our body need Sleep to restore and repair tissue from the day before. Report tells that average adults sleep less than 7 hrs a night. While it's recommended that 8hrs of sleep for adults.
Teenagers need 9 hrs of sleep and children need b/w 9 to 12 hrs of sleep.
People who exercise regularly sleep better at night and feel less sleepy during the day. The more vigorously you exercise, the more powerful the sleep benefits. Regular exercise improves the symptoms of insomnia and other sleeping disorders.
3. Don't skip your breakfast
Breakfast is the most important meal of the day. It kick-starts your metabolism helping you toburn calories throughout the day. Studies show that eating breakfast is linked to good health and improve
memory and concentration.
Avoid too much sugary foods, they can spikes your energy levels than falls very down. Opt for slow release carbs like oats and whole grain foods.
4. Increase your iron intake
Iron is an important component of hemoglobin, the substance in red blood cells that carries oxygen from lungs to transport it throughout your whole body. Low iron levels in body are directly linked to fatigue, so it's necessary to have enough iron in body.
Iron helps to preserve many vital functions in the body, including general energy and focus, the immune system and regulate temperature of body. Green leafy vegetables, nuts, seeds, eggs and non-veg foods are sources of high iron .
5. Limit your caffeine
Caffeine drinks can actually make you feel more tired. A cut of tea or coffee in the morning or before the gym is all of us favourite, but is not so good for our body. Studies shows that Caffeine is a diuretic, which means it can Dehydrate your body and making you feel tired as soon as caffeine is off.
Green tea is rich is antioxidants. It can prevent damage to cells caused by free radicals.
6. Exercise regularly
Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. Walking, running and cycling can increase your energy levels.
They keep your Heart, Lings, and Circulatory system healthy and improve your overall fitness.
This helps lower your risk of Heart diseases such as high Cholesterol, coronary artery disease and heart attact. Regular exercise can also helps in maintain blood pressure.
Top ten exercise for everyone
7. Lower your alcohol intake
Drinking alcohol is associated with a weight gain and obesity. It may you more likely to contract illnesses like Hypertension, mouth cancer, pancreatitis and liver cirrhosis. That's true whether you are n alcoholic or a light drinker.
8. Avoid smoking
Smoking can cause lung disease by damaging your airways and the small air sacs (alveoli) found in your lungs.
Cigarette smoking cause most cases of lung cancer.
Quitting smoking lowers your risk of diabetes, lets blood vessels work better, and helps your heart and lungs.
9. Weight management
When the body is overweight or underweight then the organs have to work harder , which comsumes more energy than required. By getting your optimum weight it's easier and you have enough energy to do more work.
We have weight loss program, you can check out and share with your friends and family
Top ten weight loss tips
10. Stress
Stress uses a lot of energy. Having constantly stress can drain your energy very fast.
All that muscle tension puts a strain on the body, making you feel tired.
Changing the way of your lifestyle can make a big difference in stress management.
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