Waking up early, working, having lunch, going back to work, finishing work, going home, taking care of the kids, making dinner, checking messages on your phone. Phew! Sounds tiring? Look, the list was just a summary of many people’s routines. Situations like those described above make us question how to have more energy during the day.
After all, it is not easy to hold everything and still have to deal with the pressure of ensuring that all things work perfectly. We know that nobody will achieve perfection, but if we could just have more energy for it, it’s already very useful. Without it, the maximum we could achieve only consisted in being average both at work and in our private lives and so on.
So, do you want to learn how to overcome the challenges of modern life and have more energy during the day? Here are a few ways you should include in your routine: Check it out!
Drink plenty of water
Hydration is one of the main things you can do to feel more energetic. This is because water helps nourish the body’s organs, such as the heart. This helps it to function normally and avoid fatigue.
After all, it doesn’t need to compensate for dehydration by doubling down on its efforts to function. Another impact of not drinking enough water is that it prevents the body from being nourished. This lowers your energy levels and you may not be able to keep up with everything.
So, always keep a bottle of water nearby and make sure to empty it by the end of the day. Ideally, it should hold at least two liters, which is usually the minimum amount to drink daily.
Do you forget to do this? There are apps for your smartphone that remind you to drink water. Chances are that you don’t forget to look at your phone.
Another helpful tip regarding the amount of water consumed is to check the color of your urine. The more yellow, the higher the level of dehydration.
Eating healthy and balanced
This is no wonder why there is a recommendation of a healthy and balanced diet. In this way, the body acquires all those nutrients needed to be energetic at all times of the day. For example, proteins carry out this function and should be incorporated into the breakfast.
Protein for breakfast
The same is applied to eggs. They make you feel full for longer periods and enable you to satisfy your hunger pangs with energy until you feel hungry again. Therefore, make it a point to have omelets, crepes, scrambled eggs, etc. in the morning as a way of boosting productivity.
If you don’t like eggs that much, replace them with other types of food in this recipe, usually mixed with carbohydrates. Among these, some alternatives are yogurt with fruit, apples with peanut butter, tapioca with various fillings, etc.
High-fiber carbohydrates in snacks
At the three primary meal times, why not add some snack foods with high fibre carbohydrates? Refined, low fibre carbohydrates elevate blood sugar, and that can cause energy slumps. Fibre carbohydrates keep energy flowing.
So, during breaks, it’s worth eating oatmeal with red fruits, for example. This also helps regulate intestinal health, which prevents unproductive activities due to gas, diarrhea or constipation.
The same cannot be said for other snacks, such as cookies and other empty-calorie foods. They do not provide the necessary energy and, in the long term, can increase the risk of health problems.
Have some leisure time
It must be known that you are not a machine. Understandably, at points in life, it is others who do not understand this. Thus, they put pressures on you to perform at work, in your family, in your household chores, etc.
However, it is also necessary to have moments of rest and relaxation after spending so much time dedicated to daily activities. This allows the body and mind to recharge their energy and prevents exhaustion from becoming another obstacle to productivity.
Also, consider that having pleasurable moments helps to release substances associated with well-being. Likewise, being constantly involved in stressful activities that require a state of alert releases other substances related to stress. When excessive, it can increase fatigue levels, for example.
Take short breaks
When you talk about having more energy during the day, you might think about doing your tasks without stopping, so you have time to finish the others. However, this tends to make you tired more quickly, have you noticed? This is because your body and mind can’t work as hard without stopping.
Have you ever noticed that when doing physical exercise, such as weight training, people are advised to take breaks between each set? This is one example that shows the importance of taking short breaks.
Therefore, get up whenever you spend too much time in a chair to walk around, drink water, get some fresh air and clear your eyes. Spending long periods of time sitting can also cause circulation problems and tire your eyes and limbs.
Organize your routine weekly
Not having a clear idea of what activities need to be done throughout the day can cause you to delay decisions that need to be made. So, you may believe you have time to finish everything and spend a few more minutes in bed, spend more time on social media, etc.
On the other hand, imagine knowing what needs to be done each day and the time needed to complete each task. In these cases, the likelihood of objectivity and focus is greater to prevent indisposition from becoming stronger.
Adopt a bedtime routine
Without a bedtime routine, you will constantly change your schedule and may even have trouble sleeping. It is natural that this will affect your mood the next day. Therefore, if you want to have more energy, it is essential to be disciplined and follow some bedtime habits.
This includes sleeping at the same times, staying away from electronics close to bedtime, keeping the room dark, etc. Imagine that your brain is methodical and needs to follow rules to help you fall asleep.
Have you ever noticed that you can become more energetic during the day? Another essential recommendation is to take multivitamins and multimineral at therapeutic doses to supplement the lack of required nutrients. Not all persons can ingest or absorb them properly. Moreover, some require a higher amount of nutrients. Seek medical attention to understand your condition and be more energetic.