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SLEEP
The first step in combating fatigue is to make sure you get a good night’s sleep. It may seem trivial, but getting a good night’s sleep requires a number of healthy habits. Starting with regularity. By going to bed and getting up at the same time, we can establish good habits for our body and help it recover properly. So it’s best not to break your rhythm on the weekends by going to bed too late if you want to stay in great shape.
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PHYSICAL ACTIVITY
The best way to start your day in good shape is to exercise in the morning while in the sunshine. On sunny days, doing aerobics or yoga by a window or in the garden is ideal. Walking at a moderate pace also helps boost energy. Studies have shown that energy levels and moods increase if you do a little exercise right after getting out of bed. Sports trigger the release of endorphins in your brain, which makes you happier. Of course, you don’t have to run a marathon. Running around the block works wonders. Or at least do lazy exercises in bed (gentle spinal twists, pelvic lifts, smooth belly breathing). You will feel the energy flowing through your body!
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CAFFEIN
Many people claim that they can’t wake up without coffee. But it’s best to wait an hour or two after waking up before giving your body a shot of caffeine. And for breakfast, opt for hot tea. It also contains caffeine (but much less than coffee) and will give you a little boost of energy. There are other benefits of this drink in the morning, such as lowering blood pressure and strengthening the immune system.
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ICE COLD SHOWERS
An icy shower after waking up will feel like torture at first, but once you get used to it, it will get easier. The contrasting change in temperature helps to reduce stress and boost your energy levels.
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FOODS RICH IN OMEGA-3 AND 6 TO STABILIZE YOUR MOOD
Omega-3 fatty acids are not produced by the body. Therefore, we must get them from our diet. Various studies show that people suffering from depression have lower omega-3 levels than healthy people. This is because essential fatty acids have an effect on morale: they are part of the cell membranes of neurons and affect their fluidity, as well as being involved in communication between neurons. Omega-6 fatty acids are also essential. Total intake of both should be about 10 g for an adult.
FOODS RICH IN MAGNESIUM TO COMBAT DEPRESSION
Magnesium is essential for the synthesis of serotonin, a brain hormone, the amount of which is too low in depression. Indeed, a lack of magnesium contributes to feelings of irritation and exhaustion, especially in the middle of winter.
FOODS RICH IN VITAMIN B6
It works in combination with magnesium. The combination of magnesium and vitamin B6 allows tryptophan, an essential amino acid, to turn into serotonin. This amino acid has a calming and sedative effect. The daily requirement of vitamin B6 for adults is 1.3 mg.
FOODS RICH IN VITAMIN C FOR ENERGY
Vitamin C is important for providing energy to the body. It also helps fight brain-damaging oxidative stress.
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DRINK PLENTY OF WATER.
Fatigue can indicate mild dehydration. It is recommended that you consume 1.5 to 2 liters of fluid per day. Water helps transport nutrients through the body, eliminate waste products from the body, and maintain a constant body temperature.
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BREATHING PRACTICES FOR STRESS RELIEF
There are many great breathing practices for stress relief. In this article, we will cover one of them. Lie on your back with your back flat and your knees bent. Rub your palms against each other for warmth, and then place one hand under your breastbone and the other on your belly button. Inhale deeply through your nose and exhale through your mouth. For two minutes, feel your abdomen expand as you inhale and relax as you exhale.
When you breathe in with your belly, your body relaxes. End the exercise with several slow breaths, visualizing the color yellow (sunlight, beach, etc.). What is this done for? In yoga, Eastern meditation practices and martial arts, the solar plexus is associated with fire and the color yellow. It is also believed to be the color of energy, tone and joy. By concentrating on it, you can also increase your level of energy
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SEX
Having sex also promotes the production of endorphins, dopamine, and other mood-enhancing neurotransmitters. Make love regularly and you may even notice an improvement in your immune system, relieve stress, and improve your mood.
