This is an automatically translated article.
Posted by Doctor Vo Ha Bang Suong - Therapist - Department of Examination & Internal Medicine - Vinmec Phu Quoc International General Hospital
The human body is more than capable of functioning without caffeine or other stimulants, but we have to give it all that it needs to do, including nutrition and biology. physical. If we do not provide the body with energy along with a healthy diet or enough rest to meet the needs of the body, it will be the cause of fatigue and lack of alertness. So, to have natural energy, we must "eat right and sleep right".
1. A healthy diet for energy
A diet and diet rich in fresh vegetables and fruits as well as lean proteins and good fats is the key to providing you with a fresh physique for optimal natural energy. You should try to provide enough fresh, dark green vegetables in each meal, snacks not only provide calories but also pay attention to lean protein, good fats and diverse carbohydrates.
This does not mean that you completely eliminate sweet foods from the menu or fast foods. However, those foods should be no more than 10% of your diet. The rest should choose nutritious foods.
Can list foods that increase natural energy for the body (List 1)
Vegetables and fruits:
Green leafy vegetables: Lettuce, cabbage, spinach, water spinach. .. Bell peppers, sweet peppers Broccoli . Cabbage. Kinds of bean. Fruits: Gourds, melons, cucumbers, tomatoes, carrots, eggplants, onions. ... Fruits: Citrus, pears, apples, grapes, bananas, plums... Proteins from meat and fish: Chicken, duck, pig, beef, sea fish.
Starch
Whole grains should be used Black bread. Brown rice, oats Legumes: Lentils, black beans, chickpeas, kidney beans Nuts: Chia seeds, cashews, walnuts... Unsaturated fats: Vegetable oils: Sesame oil , soybean oil. Cheese, milk...
List of some foods that can lead to fatigue, lethargy if you consume it for a long time (list 2)
Processed foods :
All foods are processed with added sugars, preservatives, artificial flavors and colors before packaging. Foods with a high sugar content: sweets, desserts, sodas, soft drinks, juices, ice cream, some cereals. These foods can provide a quick burst of energy that can keep you awake, bypassing the need for short breaks during the day like a lunch break. However, this period is very short, followed by bad health. Fatty foods: Fried foods, french fries, fried corn, sandwiches, hotdogs, butter. Processed starches: White noodles, pasta, pasta, pizza, doughnuts, cookies... these foods lead to increased blood glucose, insulin regulation (endogenous, exogenous) leads to to a tired body. Alcohol: Alcohol is debilitating, making the body tired and sleepy. When drinking a small amount of alcohol initially, can cause excitement, increase activity. Studies show that alcohol actually slows down the body's energy decline. Decreased alertness and reduced duration of activities are symptoms of alcohol consumption. That is the reason for injury, death due to accidents in people who drink while driving. To get natural sources of energy for the body, you should follow the main diet as list 1. Small amount of foods in list 2.
MORE: 10 types of energy-rich drinks Nature helps boost your spirits
2. Water
Besides food, water is equally important. Fatigue can be a sign of a lack of body fluids. So make sure you drink enough water throughout the day. Accordingly, you can use this trick to know if you are providing enough fluid for your body:
“If your urine color is not clear yellow, you are not providing enough fluid for your body” .
Nước đóng vai trò thiết yếu trong việc tạo năng lượng cho cơ thể
3. Sleep and rest
Rest and enough sleep are important for your body to be healthy and alert. Adults need between 7-9 hours of sleep per day for optimal function. Besides, the quality of sleep is also important. We can reach the REM stage in various stages during sleep. Deep sleep makes the body regenerate natural energy and health.
People who have difficulty falling asleep may be due to the use of caffeine, creating the effect of becoming more and more difficult to fall asleep.
Some ways you can refer to ensure deep and sufficient sleep are as follows:
3.1. Go to bed at the same time every day
Set a bedtime and wake up time at a certain time every day. Usually the feeling of sleepiness begins at 9-10 pm. Some people go to bed later. Listening to your body and going to bed when you feel tired will help you get enough and deep sleep.
3.2. Exposure to natural light during the day
Modern life more and more drags us to spend most of our time on work and activities in the house. However, our sleep depends on the secretion of serotonin and melatonin in the body. Serotonin is optimally secreted in relation to exposure to natural daylight.
Deficiency of serotonin secretion during the day will reduce melatonin secretion at night. Melatonin has the effect of making deep sleep and is optimally secreted in dark space conditions, so the bedroom must be arranged in an appropriate space. For those who have difficulty falling asleep or staying asleep, consider not using a night light if possible.
3.3. Turn off devices that affect sleep
About 30 minutes or 1 hour before going to bed, you should turn off TV screens, computers, phones, stop work, relax your mind. Reading, meditating, or soaking in warm water before bed can promote a good night's sleep. Always remember, the blue light emitted by phone screens, televisions, and computers actually reduces the secretion of melatonin and certain neurotransmitters involved in the ability to fall asleep and stay asleep throughout the night. .
Hạn chế ánh sáng xanh trước khi đi ngủ để tạo ra các nguồn năng lượng tự nhiên
3.4. Avoid exercising at night
If possible, you should exercise in the morning or afternoon. Movement will increase the nerve stimulant, so it will make it difficult to sleep. Make sure that exercise ends at least 2 hours before you go to bed.
3.5. Be careful with daytime naps
Long daytime sleep will make it difficult to sleep well at night. Try to keep your daytime naps around 20 minutes and get up whether you want to go back to sleep or not.
3.6. Invest in high-quality wedges and pillows
We spend almost half of our lives sleeping and resting in bed, which is essential for good health. You should choose for yourself a bed with good enough mattress and pillow. That will give you a good night's sleep, full of energy and alertness the next day.
Some sleep disorders such as sleep apnea syndrome or frequent insomnia. Accordingly, you should do everything you can to treat the condition, helping your body get a good night's sleep.
If you've slept a lot but still feel tired after waking up, or wake up due to snoring, especially feeling groggy or dizzy after waking up, you may have sleep apnea or a sleep disorder. sleep . In this case, you should consult a specialist for timely treatment.
4. Some other ways to get natural energy
Besides having good nutrition and rest, and sleeping deeply enough, enough time, some small tips you can try when you need to restore natural energy such as:
4.1. Eat apple
There are many opinions that an apple can make you more alert than a cup of coffee, for that reason, some people doubt whether apples contain caffeine. In fact, apples do not contain caffeine, the glucose component in apples can make you awake. The fiber in apples allows the glucose to be released into your bloodstream slowly and increases the benefits. Apples are a good choice for snacks and should be eaten when you feel a natural drop in energy, fatigue.
Ăn táo giúp tạo năng lượng tự nhiên cho cơ thể
4.2. The power of mint
Mint helps the body have energy without using stimulants. Gums, mints, and essential oils can provide a refreshing and invigorating dose of mint.
4.3. Do exercise
A simple way to improve your health, improving your heart rate can be an extremely effective strategy to make you feel more energetic and alert. If you work in an office, do stretching exercises in place or step in the room or surrounding area if possible.
Gentle exercise on lunch break or before going to work. Exercise increases oxygen exchange, reduces inflammation, increases the secretion of Endorphin, helps our body feel healthy and full of energy. However, you should avoid overtraining. Overtraining will increase fatigue, your body will need more time to recover and adapt.
4.4. Smile often
Laughing is really the best medicine and when you laugh it feels positive. Laughing increases oxygen exchange and increases Endorphin secretion. You can entertain yourself with healthy comedy videos from sources like Youtube, facebook at break time, that will help you relax, reduce stress more. This is also a way to increase natural energy sources that many people apply.
4.5. Take part in outdoor activities
Studies show that people who spend time outdoors are not only healthier, but also feel more energetic. Spending time in green, fresh air environments is good for your soul. Outdoor sports should also be selected in accordance with your health and conditions. Those are the simple but necessary things for you to achieve the natural energy for life.
Surely after reading the above article you have understood what natural energy is and how to increase natural energy for the body. Doing this not only brings mental refreshment, but also an effective way to protect your health, bring joy and long life.
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Note: According to the source: Awake- How to break free from caffeine and re-energize naturally. Author: Ted Kallmyer
