5 proven ways to boost energy levels and performance

Productivity / by admin / December 24, 2019

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What is worth a try

1. breathing techniques

For any job, especially for mental work, you need concentration. If you did not get focus, you feel anxious and depressed - take a break on diaphragmatic breathing.

Diaphragmatic breathing - the type of respiration, in which the diaphragm is reduced, expanding the abdomen and inhale and exhale become deeper.

Diaphragmatic breathing calmsThe Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults the nervous system, reducing the level of stress hormone - cortisol increasesMind-body practices for posttraumatic stress disorder. the level of energy and self-confidence as well as helping to fightYogic breathing when compared to attention control reduces the levels of pro-inflammatory biomarkers in saliva: a pilot randomized controlled trial with inflammation.

How to breathe correctly:

Sit in a comfortable position with your back straight, close your eyes. You can lie on your back, bend your knees gently to remove the load from the back.

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Take a deep breath, filling the air with not only the chest but also the abdomen. To feel it, put a hand on him: if it rises on the inhale, you are breathing correctly.
Fully exhale air to the stomach was involved. Not drag it on purpose.
Set a timer breathe and thus from 5 to 15 minutes.
During breathing, do not allow other thoughts, concentrate on the process.

This basic diaphragmatic breathing that is used in virtually all respiratory practices. You can try different options:

With the delay. Breathe for 4 seconds, hold breath for 7 seconds and exhale for 8 seconds.
Through different nostrils. Close the right nostril with the thumb and inhale deeply through the left side, then close the left nostril with your finger and exhale through the right. After a few breaths, repeat the same thing in a different order: breathe in through the right and exhale through the left.
With the lengthening of exhalation. Inhale always on two accounts, and exhalation each time extended by one count: inhale 2 - 2 in exhalation, breath for 2 - 3 at exhalation, breath for 2 - 4 exhalation, breath at 2 - 5 for exhalation. Then start all over again, do 2-3 cycles.

Try all of the techniques and find out what suits you better. The main thing here - concentrate on the breath, inhale and exhale deeply, cycling stomach.

2. adaptogenic herbs

Adaptogenic herbs contain substances that do not alter the operation of the systems and organs, but help the body to function normally in the complex environment. It is believed that these plants operate as a molecular vaccine stress. They cause small stress in the body, causing the nervous system learns to better resist stressors.

Here are some herbs that have provenEvidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity. positive effect:

Rhodiola rosea - increasesDouble-blind, placebo-controlled, randomised study of single dose effects of ADAPT-232 on cognitive functions energy and concentration, fatigue and struggles with burnup. Increases focus, speed and accuracy when working under stressful conditions.
Eleutherococcus senticosus - reduce mental and physical fatigue, it helps to cope with stress, improves concentration and memory.
Schisandra - combats mental fatigue, weakness, increases the energetic performance.
ginseng - reduces fatigue, improves cognitive skills - thinking and learning.
Ashwagandha (Indian ginseng) - removesScientific basis for the therapeutic use of Withania somnifera (ashwagandha): a review. Stress has a positive effect on the central nervous system, improves immunity.
Basil - removesThe Clinical Efficacy and Safety of Tulsi in Humans: A Systematic Review of the Literature stress and fatigue, improves memory, normalizes sleep.

You can use these herbs in tincture or tablets as instructed. Basil can be added to food as a spice or eat fresh.

3. Facial massage

Sometimes, in an attempt to relax you automatically rubs his forehead or massaging temples. Such a reaction is not accidental. Facial massage helpsThe facial massage reduced anxiety and negative mood status, and increased sympathetic nervous activity. relieve tension and anxiety, improve mood and get rid of fatigue. Moreover, it is not only soothing, but also refreshing and stimulating effect.

You can make a face massage, even in the workplace, and does not need an expert to do this you. Just use our instructions.

4. Foods rich in iron

This advice does not fit all, and only people with iron deficiency. But based on the fact that suffers from this disordermicronutrient deficiencies 30% of the entire population of the Earth, it will be useful to many people.

If your diet is not enough gland, The body does not have enough hemoglobin - an iron-containing protein responsible for carrying oxygen. Symptoms of iron deficiency anemia include:

fatigue;
weakness;
pale skin;
chest pain, rapid heartbeat, shortness of breath;
headaches or dizziness;
cold extremities;
brittle nails;
tongue inflammation;
restless leg syndrome.

Iron deficiency anemia can develop in various diseases associated with blood loss, and also the shortage in diet products rich in iron.

according to the normsMR 2.3.1.2432-08 norms physiological needs for energy and nutrients for different groups of the Russian population Rospotrebnadzor, adult male should consume at least 8-10 mg of iron per day, and the woman - 15-20 mg.

Basically we get iron from foods of animal originIron deficiency anemia in children. Guidelines for doctors. Moscow 1999: Liver (9 mg per 100 g of product), turkey (4 mg per 100 g of product), chicken (3 mg per 100 g), beef (2.8 mg per 100 g of product), mackerel (2,3 mg 100 g of product). They heme iron is in form and well absorbed by the body.

Iron is found in foods of plant origin, for example seaweed (16 mg per 100 g product), and Hercules buckwheat (7,8 mg per 100 g of product), peas (6.8 mg per 100 g product), beans (5,9 mg per 100 g product) of fresh mushrooms (5,2 mg per 100 g of product), peaches (4,1 mg per 100 g of product), pears, apples, plums, apricots (2,3 -2.1 mg per 100 g product). However, in plant sources, it is in the non-heme form and digested much worse. For example, the body of the beans can absorb 2-3% Fe, whereas liver - 12-26%.

Also it prevents the absorption of this trace element content of phytate and polyphenolsReview on iron and its importance for human healthin legumes and cereals, calciumInhibition of haem-iron absorption in man by calcium., Whey protein and casein in dairy products.

To make up for iron deficiency, add to the diet more foods rich in these trace elements and ascorbic acid. The latter eliminates the negative effect of phytate, polyphenols, calcium and milk protein for iron absorption. Therefore, even vegetarians may well meet the demand in this trace, if added to the diet more vitamin C (the norm for an adult - 50-70 mg per day).

5. Work on 90 minutes with a break to rest

Sleep man is divided into 90-minute cycles. During this time we have time to reach a deep sleep, and then you get to a reducing REM-phase, during which dreams occur. The undulating nature of sleep is due to the change of brain waves - electric frequencies at which our brain works.

Scientists have noticed that cyclic 90-minute change of activity there during wakefulness. Florida State University Professor Anders Eriksson (Anders Ericsson) and colleagues investigatedRelax! You'll Be More Productive activities of elite athletes, musicians, actors and players. It turned out that the best specialists of the session did not last more than 1.5 hours. They began working on in the morning, and organized three 90-minute sessions with breaks in between, and rarely work more than 4.5 hours per day. For best results in any occupation Ericsson advises to avoid a long practice, to have time to fully recover from it the next day.

Professor he tried to apply this technique to write a book. Unlike previous works, he was working 10 hours a day, for a new book, Ericsson identified three 90-minute segment of the morning. Despite the fact that the book took a lot less time in the day, he finished writing it in two times faster than the last.

If you do not have a free schedule and you can not afford to work only 4.5 hours, try to divide the work up to 90-minute intervals with rest of 10-20 minutes between them.

How to fit it all in your working day

Here is a concrete plan of action:

Assess whether enough with high iron foods in your diet. Consumption rate of this trace element for men is 8-10 mg a day for women - 15-20 mg per day. If the iron is not enough, add more foods rich in these trace elements: beef and chicken liver, beef, turkey. Check that the vitamin C in your diet enough (50-70 mg per day). It helps to absorb iron from food and is especially suitable for vegetarians.
Try adaptogenic herbs: Rhodiola rosea, Eleutherococcus senticosus, ginseng, Chinese magnolia, ashwagandha, basil. Take tincture or tablets as instructed.
Divide-time 90-minute intervals with rest for 10-20 minutes between them. If possible, do not do one thing for longer 4.5 hours per day.
In between work practice diaphragmatic breathing (5-10 minutes), try different techniques and see what suits you.
Pay attention to the facial muscles. If you feel that they are trapped, do massage.