Content

• Steps
• Advice
• Warning

Lack of energy is a common complaint of many adults. Chronic stress, working for long periods of time, not getting enough sleep, an unhealthy diet, and insufficient exercise all contribute to the formation of fatigue during the day. However, there are many things you can do to instantly energize yourself. You can also improve your energy levels each day by making changes in your lifestyle and diet.

Steps

Method 1 of 4: Instant Energy

1. 

   Yoga. Practicing yoga can help energize you. Try doing some energetic yoga poses, such as downward dog, cobra pose, or bridge pose. Even a quick bow can increase your energy levels.
   • To do a crouch, stand with your feet shoulder-width apart, look down, and lean toward your toes.
   • You can try to touch your toes with your hands, but just bend over to the extent that you are comfortable.
   • Allow your arms to relax and stay in this position for a few minutes. Continue to breathe normally.
   • Then, slowly lift your body back up to a standing position.

2. 

   
   
   Deep breath. Taking slow, deep breaths can also boost your energy and help you feel more alert. You can sit or lie down and slowly breathe in air into your nose and out through your mouth. Count to 5 during inhalation and back to 5 during exhalation.

3. 

   
   
   Erect. Check your posture often to make sure you are standing up straight. Body movement and mental state are related, so changing to a poses with energy will help send signals to your brain that your body is full of energy.
   • Make sure you are standing straight and pushing your shoulders back a little.
   • Adjust your posture whenever you notice that you are hanging your shoulders.

4. 

   
   
   Sing. Singing out a cheerful song aloud can give you a boost in just a few minutes. If you need to energize yourself quickly, you can listen to your favorite music and sing along to it.
   • Dancing while singing can also give you extra energy.

5. 

   Go for a walk. Walking will also help boost your energy sources. You can walk around the campus where you live or around your home for 10 - 15 minutes when you want to energize your body.
   • Using headphones to listen to some cheerful tunes during a walk increases the energy efficiency of the process.

6. 

   Get sun exposure. The sun will also help you feel more alert and energized when tired. You can step outside and sit in the sun for 10-15 minutes or sit by a window for a short period of time.
   • Do not expose to the bright sun for more than 15 minutes without applying sunscreen as this can cause sunburn in your skin.
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Method 2 of 4: Eat and Drink to Increase Energy

1. 

   Drink a cup of green tea. Green tea contains caffeine, which is why it can help energize you. But unlike coffee, green tea will also help reduce your risk of stroke, high blood pressure, depression, heart attack, and diabetes. You should drink a cup of green tea to increase energy sources for the body.
   • Limit your caffeine intake to 400 mg per day. Keep in mind that different caffeinated beverages will have different levels of caffeine. For example, each cup of coffee can contain between 60 and 150 mg of caffeine, while tea will contain between 40 and 80 mg of caffeine.

2. 

   Stay hydrated. Most people don't drink enough water during the day and this can lead to a loss of energy. You should try to drink 8 glasses of water, each containing about 230 ml of water per day, but you should drink more water during exercise. For example, you should drink 1 cup of water before and after exercising. If you exercise for more than 30 minutes, you should regularly take a small sip of water throughout the exercise.

3. 

   Choose foods with low-sugar complex carbohydrates instead of sugary snacks. Some natural sugars are important for normal brain function, but overconsumption of processed sugars and foods containing mostly sugar (such as sweets, cookies, or water) gas) will increase blood sugar. Foods high in sugar can give you a quick boost of energy, but after that, these calories will drop off quickly. Some healthy snack foods include:
   • Whole wheat bread baked with peanut butter
   • A piece of fruit
   • A handful of chopped carrots and a tablespoon of hummus (a popular sauce in the Middle East and Arab countries)

4. 

   Breakfast every day. Eating a nutritious breakfast will help you maintain alertness, boost your metabolism and prevent the formation of cravings for sweets at noon. Don't use donuts and high-sugar cereals for breakfast. Some of the better options for you include:
   • Whole-wheat breads
   • Oat
   • Egg
   • fruit
   • Yogurt
   • Peanut butter

5. 

   Choose foods high in protein. Eating foods and snacks high in protein will help preserve your energy sources. Foods high in protein will also provide the body with amino acids to help repair and build tissues. Excellent sources of protein include:
   • Poultry
   • Fish
   • Lean red meat
   • Egg
   • Beans
   • Dairy products (fresh milk, yogurt, cheese)
   • Tofu
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Method 3 of 4: Lifestyle Changes for More Energy

1. 

   Get a good night's sleep and get enough sleep at night. A common reason people feel tired that day is that they didn't get enough rest the night before. Lack of sleep can cause a feeling of exhaustion and fatigue. Most healthy adults need at least 8 hours of sleep each night.
   • Form the quietness and darkness in your bedroom as much as possible to promote the best rest. Try to keep the room cool and avoid using electronic devices (including your phone) before bed.
   • In the US, at least 40% of adults experience daytime fatigue for many days each month due to poor sleep habits.

2. 

   Take a nap during the day. Short naps (naps) can help keep you energized and energize you. Napping for 20-30 minutes during the day will provide significant benefits in boosting alertness and improving your performance without making you feel drowsy or interfering with your sleep during the day. dark. Finding the right place to take a nap in the company can be tricky, but you might consider cutting down on lunch times and sleeping in your car (if you're in the car).
   • Make sure your boss or co-worker is aware of your napping intentions so they don't think you are lazy.
   • Drink a cup of coffee or tea after a nap to improve the effectiveness of your naps.

3. 

   Exercise more. Strenuous exercise can be exhausting, but doing regular cardio exercises (such as brisk walking) for 30-60 minutes a day will help provide plenty of oxygen and nutrients. tissues in your body and help your heart and lungs work better.
   • Cardio can also improve your mood (and your libido!) As well as your sleep, and both of which contribute to an extra energy boost in your body.
   • In addition to walking, other healthy exercises include swimming, cycling, and running on the treadmill.
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Method 4 of 4: Seeking Medical Help for Fatigue

1. 

   Consult your doctor about diabetes. If your energy levels don't improve, you should see your doctor and ask to check your blood sugar. Diabetes is a chronically elevated blood sugar condition caused by either a deficiency of insulin or the body's resistance to insulin. Your body needs insulin to supply glucose into cells so that an energy molecule (ATP) can be formed.
   • The most common symptom of diabetes is daytime exhaustion and not getting better, whether you get adequate sleep, exercise, or eat nutritious foods.
   • Dehydration due to excessive urination is also a common symptom of diabetes, and this also contributes to fatigue, as discussed above.
   • Other symptoms include weight loss, confusion (brain fog), blurred vision, and sweet smelling breath.

2. 

   Talk to your doctor about hormone imbalances. Another common cause of fatigue and exhaustion is an imbalance in the amount of hormones (hormones). The glands in the body are responsible for hormone production, and many of these will affect your metabolism, energy production and mood. Your doctor may order a blood test to check the amount of hormones and other compounds formed by these glands.
   • Hypothyroidism (or an underactive thyroid) is a common cause of chronic exhaustion, especially for women.
   • Adrenal fatigue can be caused by chronic stress, consuming too much caffeine and / or overdosing on medications. The most common symptoms of this condition include exhaustion, lack of energy, anxiety, and sleep disturbances.
   • Menopause also often leads to lack of energy, hot flashes, insomnia, and emotional problems. This is caused by a natural decrease in female sex hormones (estrogen and progesterone), but several other forms of medical conditions can trigger this problem as well.

3. 

   Get tested for anemia. The main symptom of anemia is a feeling of exhaustion or weakness. Anemia occurs when your body doesn't have enough healthy blood cells to function properly. Anemia can be caused by iron, vitamin deficiencies, and a chronic illness (such as Chron's syndrome or rheumatoid arthritis), or many other factors, so see your doctor if you are encounter exhaustion.

4. 

   Consider whether depression either worry is the cause of your exhaustion. If you feel tired all the time but tests show that you are a healthy person, you should consider your mental health. Depression and anxiety can cause fatigue.
   • Some signs and symptoms of depression include: feeling depressed, empty, or helpless; difficulty concentrating; lose interest in an activity that you used to enjoy very much; It is tempting to resort to alcohol or drugs or to commit suicide.
   • Some signs and symptoms of anxiety include: constant anxiety, stress, or feeling like you are on the brink of an abyss; avoiding everyday situations and activities that might cause anxiety (such as socializing); possesses unreasonable but uncontrollable fear; you feel like things are falling apart, or something bad is going to happen.
   • If you think you may be experiencing depression and / or anxiety, ask your doctor to refer you to a therapist who can help you through these problems, or a psychiatrist to help. assess your health and prescribe an antidepressant or anti-anxiety medication for you.

5. 

   Find a weight loss center. If you are overweight or obese, losing weight can have the most positive impact on your daily energy levels. Weight loss can improve your physical health, energy levels, mobility, mood and confidence. Weight loss centers can help boost your motivation and guide you on how to change your diet by eating lots of fresh fruits and vegetables, lean meats, and whole grains, and cutting back on your intake. Empty calories from sugar.
   • Combining changes in your diet with increased exercise can accelerate weight loss.
   • It is important to reduce the number of calories you consume per day (no more than 2,500 if you are a man, and 2,000 if you are a woman) while regularly increasing cardio ( even if that's only through 30 minutes of walking per day).
   • Losing weight will also help reduce the risk of type two diabetes and cardiovascular disease, and both conditions will also make you feel tired and exhausted.
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Advice

• To keep your body energized, keep in mind that on average, men need 2,500 calories per day and women need 2,000 calories. Not getting enough or giving too many calories can lead to a drop in energy.
• Sometimes watching too much TV can drain energy, so try to minimize the amount of time you spend watching TV - especially during the day.
• In addition to watching TV, if you spend a lot of time using your tablets and phones, you will also feel more tired. If this is the case, try to limit the amount of time you spend on them.

Warning

• Fatigue, exhaustion and / or severe energy loss may be symptoms of a medical condition. Talk to your doctor if this continues for more than 1 week.