8 ways to cheer up when your strength is running out
Miscellaneous / / April 12, 2021
1. Add light
Open the curtains, and ideally go for a walk at lunchtime. Daylight helpsShining Light on What Natural Light Does For Your Body provide the body with vitamin D, increases productivity and improves mood.
Staying outdoors during daylight hours has a positive effect onNatural Light in the Workplace Increases Health and the quality of sleep: increases sleep duration by about 46 minutes - which is important for energy conservation. And it also reduces by 84%Study: Natural Light Is the Best Medicine for the Office the risk of headaches and helps to maintain eye health: natural light allows them to relax and take a break from gadget screens.
2. Keep your back straight
It is difficult to tune in to productive work, hunched over in a chair in a shrimp position. But if you straighten up, fatigue will be removed as if by hand. Correct posture improvesEvaluation of oxygen saturation values in different body positions in healthy individuals blood oxygen levels and improved mood.
It will be easier for you to get rid of negative thoughts and scripts, stop introspection, and start dealing with stress. The next time you're drowning under a mountain of burning deadlines, sit up straight - work will go faster and more comfortably.
3. Turn up the music
She will helpMusic to your health calm down and gather strength. You can just put on your favorite song, or you can choose some uplifting compositions, for example, soundtracks for heroic films, funk, classic rock, pop, or something else to your taste. And if you need to focus, include ambient or classical music: they work well when you need to concentrate on a difficult task. Collecting thoughts will helpCould listening to Miley Cyrus make you more INTELLIGENT? Scientist claims certain pop songs can make you smarter any tracks with a tempo of 50-80 beats per minute - that's a whole playlist with songs like that.
If the music seems too distracting, try replacingTuning the cognitive environment: Sound masking with “natural” sounds in open-plan offices her on the melodies of nature: the sound of the ocean, tropical rain, thunder or the chirping of birds. They will mask distracting noise, lift your spirits and increase productivity.
4. Check if everything is in order with your health
If fatigue and lethargy accompany a long time and do not go away either after a good sleep or after a vacation, this may be a symptom of an illness. In this case, it is better not to self-medicate, but to consult a specialist.
One of the reasons for constant weakness and increased fatigue may be a lack of L-carnitine. This substance improves metabolism and helps the body use fats as a source of energy. Fats are the main fuel for cells: when oxidized with the participation of L-carnitine, they provide up to 75% of energy. If it is not enough, then the fats are simply stored in reserve. To compensate for the lack of this substance for the body, additional medication may be required.
For example, "Elkar®"- a source of L-carnitine - is able to increase the body's energy reserves and increase efficiency. It can be prescribed as part of complex therapy for recovery after a viral infection, with high physical and psycho-emotional stress or diseases that are accompanied by a deficiency L-carnitine.
The drug is available in the form of a solution and effervescent granules - in sachets. It is convenient to take them with you to work or training. It is enough to dissolve the contents of the sachet in water and get a drink that can help restore strength.
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5. Arrange a warm-up
It sounds paradoxical, but when there is no strength, exercise will help.Losing steam? Avoid these energy zappers recharge with energy. For starters, you canSelf-help tips to fight tiredness limit yourself to a 15-minute walk or climb stairs, and then gradually increase the training time. The goal is two and a half hours a week, no matter how you divide that time over the day. By the way, it is not necessary to exercise very intensely, until sweat and breathlessness appear - a light aerobic load will be enough for a surge of strength.
6. Take a nap
If you feel that you have no strength and your thoughts scatter - take a short break. But at this time, do not scroll through the feed in social networks and do not watch TV, but rather get some sleep! A nap during the day will help reboot the body and get back on track. Important: you need to dozeWhat is a Power Nap? no longer than 20 minutes - otherwise there is a great risk of waking up broken. So be sure to set your alarm.
It would also be nice to deal with a night's sleep: a one-time lack of sleep will ruin only one day, and a systematic violation of the regime will affect productivity and cognitive abilities. Also, lack of sleep can lead to hormonal imbalances, heart and respiratory system malfunctions. Here are some ways to helpSleeping well put the dream in order:
- go to bed and get up at about the same time;
- before going to bed, do not be zealous with physical exercises, it is better to replace them with relaxing yoga or meditation;
- do not drink alcohol or eat too much at night;
- Do not drink coffee or tea before bed — you can substitute a decaf herbal drink such as chamomile, lavender, or buckwheat tea.
- put your laptop, smartphone and other gadgets aside - the bright light of the screens will stimulate the brain.
If you can't sleep for 20 minutes, it's best to get up and do something relaxing, like listening to music or reading a book.
7. Don't get too heavy on coffee
To stay awake throughout the day, it's best to cut back onSelf-help tips to fight tiredness the amount of caffeinated drinks. Besides coffee, there are also energy drinks, cola and tea. You can replace them with water - sometimes banal dehydration is hidden behind fatigue. If you don't like the taste of pure water, add lemon or other citrus fruits, mint leaves, cucumber, honey to it.
8. Put your meals in order
Fasting all day and gorging at night is a bad idea. It is better to eat a little, but regularly. Start energizing right in the morning. Instead of a sandwich with sausage or buns, eat porridge with fruit, cottage cheese or scrambled eggs - slow carbohydrates and proteins will be digested by the body longer, and you will feel a surge of energy. Add spinach to your breakfast for extra effectTop 5 health benefits of spinach, nutsHealth Benefits of Nut Consumption and spices such as cinnamonMedicinal properties of ‘true’ cinnamon (Cinnamomum zeylanicum): a systematic review.
The rest of the time, give preference to products.9 tips to boost your energy - naturally with a low (10 to 40) or medium (40 to 70) glycemic index. These include: legumes, most cereals and vegetables, berries (except for watermelon), dark chocolate, apples, citrus fruits. To avoid losing energy quickly, avoid sweets, white rice, and fast food.
If you want to compose a complete diet that takes into account all the needs of the body, contact a specialist. To find out what substances are missing, additional examinations may be required.
THERE ARE CONTRAINDICATIONS. BEFORE USING IT IS NECESSARY TO CONSULT A SPECIALIST.
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