Vigor, energy and endurance are important for everyone - from athletes to office workers and housewives. We all need strength and energy to fully engage in our daily activities without experiencing constant fatigue and drowsiness. Activity and composure are also necessary for full-fledged long-term mental work and ensure a minimum of stressful situations. I found what to do when you feel low: 8 great ways to increase energy that don’t require special material costs or a lot of time to prepare.
Chronic fatigue and low energy levels in the body can be caused by a certain lifestyle. The reasons for this condition are hidden in the following factors:
- sedentary lifestyle
- excessive consumption of caffeine and alcoholic beverages
- excessive physical activity
- poor sleep, lack of sleep
- too much stress
- dehydration and unhealthy diet.
Health problems such as colds, allergies, thyroid problems, obesity, diabetes and even cancer can also cause low stamina and energy levels.
What foods give energy and strength to the body?
Energy reserves are replenished daily. The basic unit of measurement is caloric content. The daily calorie intake is 2000-2500 kcal. Not only the calorie content, but also the nutritional value of the foods consumed is important.
The recipe for vigor and energy will vary in each individual case. It depends on what substance is missing. To prevent loss of strength, it is enough to make a balanced diet. It should contain as many different products as possible. At the same time, it is advisable to give up smoked meats, confectionery, carbonated drinks, fried foods, sauces, etc.
Complex carbohydrates, protein, vitamins and minerals are responsible for replenishing energy and giving vigor. Fiber is also important. It gives you a feeling of fullness for a long time and restores blood glucose levels. Nutritionists identify several groups of foods that the body needs to increase energy and vigor. Of primary importance among them are fruits and vegetables. They are sources of minerals and vitamins. In addition, they contain fiber, which stimulates the digestion of protein. It, in turn, enters the body as part of meat, legumes and nuts. To maintain the level of fatty acids, you need to regularly consume fish and seafood.
When purchasing seafood, it is important to pay primary attention to its freshness.
Comment! An excess of nutrients is as harmful to health as a lack of them.
Spinach almighty
Despite the fact that spinach is just a green, it contains impressive energy resources. The combination of vitamin C and iron will not leave a trace of fatigue, and at the same time will significantly increase performance. It is noteworthy that spinach retains this valuable property during any heat treatment. In its fresh form, it will make any dishes healthier and tastier.
List of foods that give energy
There are a number of unique products that have received special appreciation from nutritionists and doctors. Their peculiarity lies in their rich composition. Experts say that the introduction of these products into the diet significantly improves the functioning of all life support systems.
Lack of energy and lack of vigor often signal a lack of nutrients. Due to deficiency, the immune system suffers. This is why the body is unable to resist serious diseases. Adjusting your diet can correct the situation. Foods that increase energy and performance include:
- meat and fish;
- nuts;
- cereals;
- fruits and vegetables;
- coffee;
- dairy products;
- eggs;
- dried fruits;
- legumes;
- bee products.
Recommended reading: The benefits of chicken eggs
Dried fruits
Due to their fiber and fructose content, dried fruits are absorbed by the digestive system very quickly. They prevent digestive disorders and quickly satisfy hunger. In addition, dried fruits have a positive effect on blood circulation and heart function. Experts recommend including dried bananas, pears and dried apricots in your diet.
Recommended reading: What are the benefits of pears?
Fruits and vegetables
Fruits and vegetables are an essential part of any person's diet. They contain fiber, which is necessary for the complete digestibility of protein foods. It satisfies without causing heaviness in the stomach. It is this factor that affects energy levels and vigor. In addition, vegetables and fruits eliminate the likelihood of developing vitamin and mineral deficiencies. They are often included in the diet when following a therapeutic diet and for weight loss purposes.
Coffee
To quickly invigorate the body, coffee is most often used. It contains caffeine, which affects adenosine receptors. At the same time, the drink increases cortisol levels, leading the nervous system to a state of overexcitation. As a result, the heart rate increases and anxiety is eliminated. At the same time, concentration increases and memory improves.
The drink begins to act 25-30 minutes after consumption. It is drunk only in the first half of the day. If you drink coffee in the evening, you may experience insomnia. It is strictly forbidden to abuse caffeine. This will provoke addiction and unwanted reactions.
Meat, fish and eggs
Fish, eggs and meat are sources of animal protein. It is the most important element for building a muscle corset. Protein protects the body from infections and promotes proper absorption of vitamins and minerals. A distinctive feature of the building element is that it is not synthesized by the body, coming exclusively from food. Boiled breast is considered the richest source of protein. Chicken egg white can be a complete replacement for it.
The most healthy dietary types of meat include turkey, rabbit, chicken and veal
Fish, in addition to protein, saturates cells with vitamin B and fatty acids. A lack of Omega-3 can cause inflammatory processes, which often reduce vigor. Regular consumption of fish prevents this problem, having a positive effect on human performance.
Attention! It is advisable to limit the consumption of too fatty meats.
Porridge
Products for restoring strength and energy include porridge. Since ancient times they have been considered an extremely healthy dish. Milk porridge is usually eaten for breakfast when the body is in particular need of energy and vigor. Most cereals contain huge amounts of calcium, zinc, iron and phosphorus. It also contains vitamins of groups E, B, PP and A. The most useful types of cereals include:
- rice;
- buckwheat;
- oatmeal;
- semolina;
- corn;
- millet
Nuts
The body needs nuts to ensure metabolic processes. They contain about 20 essential minerals and a whole complex of vitamins. They are high in calories and provide a feeling of fullness for a long time. Medical statistics show that regular consumption of nuts reduces the risk of developing cardiovascular diseases. The top five nuts that are most beneficial for energy and vigor are:
- almond;
- cashew nuts;
- peanut;
- walnuts;
- pistachios.
We recommend reading: What are the benefits of almonds, properties and contraindications
Yoghurts
Yogurt can be an excellent snack option when you feel low and lack energy. If the product is natural, it has a positive effect on the intestinal microflora. Fruits and sugar, which are often used as a supplement, are perfectly digestible and restore energy levels in the body.
Bee products
Honey and its derivatives have a truly unique composition. The main benefit of bee products is their rich mineral content. Without them, not a single chemical or biological process occurs in the body. Glucose contained in beekeeping products is absorbed quite quickly, contributing to the production of the joy hormone. This ensures vigor and improves mood. The energy reserve remains at the required level for a long time. At the same time, protection against viruses and infections is provided. To maintain a positive effect, you need to introduce one of the following products into your diet:
- beebread;
- royal jelly;
- honey;
- propolis.
Honey has the ability to trigger metabolism in the body
Other products
In the process of treating a particular disease, do not forget about the diversity of your diet. The amount of nutrients supplied depends on this. No less important products that stimulate a surge of energy and vigor include:
- beans;
- spinach;
- pumpkin seeds;
- dark chocolate;
- green tea.
Beans and peas consist of complex carbohydrates, which saturate the body with energy for a long time. These products can be consumed for breakfast for vigor, instead of the usual porridge. Legumes contain huge amounts of protein, which is required for building cells. Spinach is famous for its abundance of vitamins A and K. At the same time, it also acts as a source of a building element.
Pumpkin seeds are known for being high in fiber, healthy fats, minerals and protein. Their presence in the diet allows you to always be in good shape. Green tea has a similar effect to coffee. It contains a powerful dose of caffeine, which causes a surge of vigor and energy. Dark chocolate activates areas of the brain responsible for mood and performance. It’s not for nothing that experts recommend that children eat a chocolate bar before going to the exam. It is important to give preference to a dark product with a high percentage of cocoa beans. They give vigor and energy.
Advice! In stressful situations, more nutrients are consumed. During this period, it is most important to ensure that their supply is replenished.
What should you eat before training?
The diet for athletes is somewhat different from the usual. Firstly, it includes more carbohydrates - they help maintain tone during grueling workouts, and secondly, it includes proteins - with their help, muscle mass is built.
Therefore, to obtain energy before training, it is recommended to consume:
- turkey omelette;
- oatmeal;
- cabbage rolls with chicken;
- baked chicken with sweet potatoes;
- cottage cheese with fruit.
All this is also complemented by protein bars and shakes. Many manufacturers produce sports nutrition in the form of ready-made mixtures for use before training - they consist of approximately 2/3 protein (which is the very protein), simple and complex carbohydrates. They give a great surge of strength and energy, helping to wake up the body and brain for the upcoming workout.
But in order not to feel a loss of strength after training, you should literally eat a small portion of sweets in the first 30 minutes after physical activity. It could be a chocolate bar, yogurt, banana, orange, tea with honey.
Rules for eating foods for energy and vigor
To get the maximum benefit from food, you need to consume it in accordance with certain rules. Since most of them are high in calories and nutritional value, it is better to eat them in the first half of the day. It is during this period that cells need energy replenishment. Overeating does not contribute to the appearance of vigor. Therefore, it is extremely important to monitor the amount you eat.
It is necessary to pay attention not only to recommended, but also to prohibited products. They should be completely excluded from the diet. Otherwise, the benefits of the necessary food will be incomplete. It is advisable to avoid the following products:
- carbonated drinks;
- smoked meats;
- alcohol;
- fatty meats;
- canned food;
- sweets containing trans fats.
The listed products contain a minimal amount of useful substances. Alcoholic drinks contribute to the accumulation of toxins, which require a lot of energy to remove. The body also spends too much energy on breaking down the sugar in confectionery products.
For dinner, it is advisable to eat a protein product with herbs or vegetables. They will speed up the process of fiber breakdown without overloading the digestive system. It is not recommended to consume confectionery products, side dishes and fatty foods before bedtime. This will lead to insomnia and lack of vigor during the daytime. 2 hours before going to bed you should stop eating. Additionally, you should adhere to the following rules:
- do not abuse alcohol;
- exercise;
- drink more fluids;
- practice walks in the fresh air;
- treat chronic diseases in a timely manner.
Citrus Shake
Oranges are a salvation for those who are constantly half asleep. Even inhaling their aroma, it is as if we are inhaling vivacity itself. And the freshly squeezed juice of these citrus fruits works wonders. All thanks to ascorbic acid, which can cheer up even the most incorrigible lazy people. A glass of orange juice combined with a serving of granola will give you energy until lunch.
Include these natural energy drinks in your family menu. With them, coping with your daily routine will become a little easier. And if you have signature recipes to overcome fatigue and cheer up, tell us about them in the comments.
How coronavirus affects immunity
When confronted with COVID, the human immune system immediately goes into action. Antibodies are produced, but on the basis of which cellular memory arises, as well as an important element of protection - cytokines.
With a strong immune response, the body has a high chance of coping with the pathogen. After the virus is defeated, the immune system stops the active production of cytokines. This should be normal.
But with COVID, this is not always the case. Often cytokines continue to be actively produced even when the infection has already been neutralized. Cytokines attack their own body - the lungs, liver, pancreas, brain and peripheral nerves, and digestive organs are affected.
This reaction of the body is called a cytokine storm. It poses a threat to the body and causes respiratory dysfunction and other complications.
Is chronic fatigue syndrome a virus?
But it’s not just a person’s character traits that can cause symptoms of chronic fatigue syndrome. Not long ago, American doctors found out that CFS is a common virus, the carrier of which is at least 7% of healthy people. Having collected a group of patients suffering from chronic fatigue (there were about 80 people), scientists came to an amazing conclusion: a “fatigue” virus was found in the blood of more than 60 people, which in its gene sequence resembles the murine leukemia virus.
Are the symptoms of CFS just a manifestation of a certain disease, and a certain virus is to blame? Then it is quite possible that this virus can be transmitted through the blood of a donor and that an effective cure can be invented for it. It would be great if scientists came up with a pill for chronic fatigue, or even better, a vaccine against it. Unfortunately, the magic cure will have to wait a little longer. Many doctors still dispute the idea that CFS is a common virus.
Research continues, doctors and scientists are puzzling over how to overcome chronic fatigue. Meanwhile, ordinary people themselves are working on a set of measures to improve their own well-being; they prefer treating CFS with folk remedies. How to overcome chronic fatigue without visiting a doctor and can it be treated with conventional folk remedies?
Hot tea
In one famous Buddhist dialogue, a Zen master answers difficult philosophical questions from his student with this: “Go and have some tea.” A simple tea ceremony is needed to bring pause into our hectic everyday life.
“Drink tea and forget about the noise of the world,” they say in China. Tea makes it possible to make the world clearer and life more enjoyable.
Try it yourself: pause a busy day a couple of times for 20 minutes to slowly and quietly prepare a hot drink.
Boil water, brew tea and drink it. Nothing more. Doing just one thing is both a release and an exercise for our restless spirit.
You will find that a simple cup of tea will have a powerful effect on your health, concentration and your mood.
How long does it take to restore immunity after COVID-19?
The recovery period after suffering from coronavirus depends on how strong a person’s immunity was before the disease, in what form the infectious process took place; on average, rehabilitation lasts from 2 weeks to 1.5 months .
For mild cases
A mild form of coronavirus is accompanied by discomfort in the throat and loss of appetite. The temperature increases slightly (to 37.5) or decreases (to 35.7-35.8 degrees). A week after recovery, the person feels normal.
With average form
Moderate coronavirus causes an increase in temperature to 38.5-38.7 degrees. Hyperthermia persists for 1-2 days, the temperature gradually decreases. Nasal congestion, loss of smell and taste, and sore throat are possible. Sometimes shortness of breath occurs. The condition improves 5-8 days after the onset of the disease. Symptoms and weakness disappear completely after 7-10 days, less often after 3 weeks after coronavirus.
In severe form
Coronavirus infection in severe form provokes disruption of respiratory function, nervous system, and digestive organs. Treatment is carried out in a hospital setting. After discharge from the hospital, weakness persists for 2-4 weeks. It takes 3 to 6 months to restore normal function of the affected organs.
Sphere of Love
We are nourished by a huge variety of contacts and relationships, and without them we would be nowhere. Self-reliance and contact with others are two pillars of a mature psyche.
Therefore, it is important to understand which of your close people makes up the so-called sphere of love - the space that makes you stronger and happier. Fills you with energy. Radiates warmth.
This is what you should turn to when you need to recharge.
You can have many areas of love. With friends - one, with family - another. They all generate energy for you in their own way. Some people feel a strong connection with a close friend, spouse, or work colleague.
Even with a dog, any living creature can enter the sphere of love.
Here are some signs that you are in urgent need of love. Think about whether there are such situations in your life now.
When you are gaslighted. If you're asking yourself, "Am I going crazy or is something really wrong going on?" seek help from someone trustworthy.
Let a fresh look confirm that the lamps have indeed dimmed.
When you worry that you don't measure up. When you feel overwhelmed by the feeling that you are a blade of grass on the edge of an abyss of demands and you will never meet all expectations, analyze this emotion and give it a name.
This is a form of loneliness. Call your friends and ask for sympathy.
When you're sad. While many of us have been taught to hide uncomfortable emotions, the opposite is true—having a loved one nearby can help us put the uncomfortable feeling behind us more quickly.
We hear a voice at the end of the tunnel: “I’m here, come here!” or, even better, “I will walk all the steps to the exit with you.”
When you are seething with rage. We were taught that we should be afraid of anger - both our own and that of others, because its power can easily be turned into a weapon.
But anger can be used. It gives us the incentive and strength to fight, and when we share this strength with our sphere, it loses its destructive potential and acquires a creative one.
