Good Lifestyle

As the day is going on,When you feel that your energy takes a plungeYou are probably doing what millions of people do: reach a cup of coffee. But while this is hardly abnormal or unhealthy, count on a caffeine jolt (or half a dozen of them) can lead to a lower rate of return to each subsequent drink, forcing you to drink more to feel awake or embarrassing.

"Although there are advantages for the health of coffee consumption, research also shows that it can make you more tired," saysJeanette Kimszal, a nutrition and fitness expert. "It becomes a vicious circle to be tired and reach a coffee only for getting you to become more tired."

She advises that if youMust have coffee, stick to a cup a day to minimize the "negative effects of energy drainage". Or why not take a coffee break quite, and try one of those solutions that provide energy without caffeine? We guarantee you that you will have more EPP in your step in no time. And for smaller but important ways, you can improve your well-being, check out the40 small health adjustments that can change your life after 40.

Eat more vegetables Can make a major impact on your energy levels because they are rich in nutrients that serve as fuel for your body. "We should consume between nine and 10 servings of vegetables every day," says Kimszal. "It may seem a lot, but it's only half a cup per serving. This means that if you add three cups to each meal, you will be at the recommended consumption."

"This diet contains a punch with fibers, proteins and healthy fats that will give you a boost of the energy you need in the morning," says Kimszal. The chia seeds won the "superfood" designation thanks to their high concentration of Nutrients, antioxidants and omega-3 fatty acids (more than the salmon, gram gram). They also give you a small energy zipper. And for more means, the food affects your health, checkEat more of this could help you protect yourself from coronavirus.

Yes, it's a warning, but the best way to make sure you have a burst of energy without caffeine in the morning isdo enough sleep at night. In fact, a 2015 study published inSleep Health: The Journal of the National Sleep Foundation found that adults aged 18 to 64 should getSeven to nine hours of rest every night. So make sure you go to bed early to wake me feel refreshed and ready to take the day.

"Make sure to set up a sleeping routine so that your body knows it's time to rest", advises the fitness coachKylene Terhune (a.k.aThe little diva Fit) "Coolez your house at night so that your body can react to the natural signal of nature it is time to close. Avoid technology and / or wear blockers blue light up to two hours before going to bed." And for more bad sleep habits, you should stop smoking, check out the25 things you do it would be horrifying the doctors of sleep.

Terhune swears by eatingcocoa as an alternative to a hot cup of Joe. "Cocoa raw has a pea (phenylethylamine), known to increase energy levels in some," she says. "Depending on your level of responsiveness, it can annoy you in a similar way to an espresso."

A quick morning walk canLoad your energy quickly, especially if you spend a few hours behind an office. Take a walk around the block away, enjoying the natural environments you come and the dynamism of your neighborhood.

"It does not have to be long, but even just outside for a few minutes in the sun, will ensure that your circadian rhythms run right," saysAndrea Trapilianian, a life coach. "The morning sun has more blue light to make you leave." And for more ways to walk, it's good for you, check the25 advantages of the incredible walk of walking.

If you find your energy on the afternoon, find a quiet place to takeA brief nap can turn the second half of your day Much more efficient than another cup of coffee. The power charge of 15 to 25 minutes will rejuvenate for the rest of the day, explainsNikki Walter, Team athlete forBodybuilding.com. "Quiet time helps my energy, especially before a second training session in the evening."

If you have already reached yourfavorite songsDuring a race, you know the power of a good pumping playlist. The music can work miracles on your energy level - and will really give your boost of energy without caffeine. "Play something optimistic and positive that brings you in a good mood, even if you had a difficult start," exhort Walter.

Add magnesium to your diet can be a great way toramp your energy. "This is useful for decomposing glucose into energy," says Walter. It suggests almonds or whole grains at breakfast. The lawyer is also a favorite choice for fast bite and is rich in magnesium.

You have heard about the importance of the important water for your health, but it may not happen to you that staying hydrated can also help raise your energy. "Many people do not connect to little energy with dehydration," agreesGinny Wright, a nutrition coach and a personal trainer. She advises to drink a third of your body weight in ounces of water every day from the beginning of the morning.

"A cup of hot water with a little lemon is a good way to start," says Wright. "Then continue drinking water drinking during the day. Drink water before eating. You may be relaxing the thirst for hunger. Be careful to drink too much evening in the evening while this Plan can turn around and wake up at night. " And if you shop for a reusable bottle of water, check25 cute bottles of water that will keep you hydrated all summer.

Like the hydration, it is not surprising that exercise is good for you, but if you are one of these post-work exercises, you might consider adjusting your schedule. Amorning workout or routine stretch will give you a burst of energy that can last at the beginning of the afternoon.

Wright suggests this routine: "Get out of bed and start moving. Start slowly with a soft expanse of your main muscles. Make a front fold to decompress your spine; pull your heel to your buttocks to stretch your quads and give a large rolls shoulders. Now slowly raising your heart rate by moving your body so as to appreciate and that challenges you. Maybe a body workout or swimming or cycling. Bonus points for exercise outside And by connecting to nature. "

If you feel that you lose energy, put and make 10 pumps. Or make a fast stair climb. Although gymnasiums are closed for the moment, you can add someFast and easy exercises at home To your routine to reset and move your body.

"Make a few pumps or jumping for pumping your blood to oxygen to your muscles", suggests Wright. "Stretch your arms on the head, moiger and relax on both sides and tap the toes before you clean up."

"The way you feel the morning is directly related to what you have done the day and the night before," saysDenny Hemingson, expertise of diagnostic diagnostic nutrition and lifestyle and lifestyle. "Have you eaten a clean diet, avoid caffeine after 1 m., Close the electronics at one hour before the bed and get seven to eight hours of sleep resting? Also, do not exceed the alcohol since it isproved to prohibit the body from entering the deepest steps of sleep. "

Sometimes the best thing to do to feel refreshed is to slow down. Stop for a few minutes to practice your breathing and focus your mind through a minimeditation. "Take five minutes to make deep breathing and keep your attention to your breath," says Hemingon. "If your mind is walking, bring it to your breath. It's amazing what it can do for your mental energy and it predicts you to take the day." And for more means, meditation is good for your mental health, check thisA new study offers scientific evidence that meditation can help with anxiety.

Sometimes the most effective way to raise your energy without caffeine is not through everything you do with your body, but by accessing your brain. Throughwritten what you are in your mindYou can better focus your energy and create your creativity.

"Take five to 20 minutes to write your thoughts, feelings and" to-donations ", recommends the coach of lifeKathy McCabe. "It's a powerful practice and a time creator. Take this time will help you see what" running in your brain "and help you organize your best priorities for the day."

Like logging, the benefits ofSay positive affirmations to yourselfhave been supported by science and research. Practice positive autopersuasion in the morning and refreshes your feelings and help take care of your emotions rather than feeling helpless in front of them.

"For example, if you demotivated at work, take a moment to decide how you want to feel that day," suggests McCabe. "It could be," I want to feel concentrated and calm and not exceeded. »

A rich fiber breakfast is a great way to start the day. A standard American meat breakfast, dairy products and processed foods can spike your sugar levels and fat levels ... and lead to the inevitable accident of an hour or two later. Instead, McCabe suggests, "Try a smoothie with blueberries and almond butter, made with preferred non-dairy milk. Add to that a little flax for your omega-3 and two frozen broccoli spear or an extra spinach handle-oxidants. You will not taste the Greens ".

You do not need coffee if you have good black or green tea. Caffeine is not as strong, but you are likely to find that there is a lot to your needs.

"It's a very good thing full of energy, starting your day," saysMashfika alam, a physicist. "It can help you stay in the long term, because it stimulates your heart to pump the best, yourmetabolism to work better, Ensuring the correct endurance. Then choose a box from Earl Gray, Darjeeling, or any other of many types of black tea there and you can skip the coffee completely.

It does not seem directly related to your level of physical energy, but it is surprising to see how much aImproving your outfit Can transform your mood around. "Dress well and appropriate, and you will be surprised how much self-confidence can increase energy levels," says Alam.

Take a few extra minutes to make sure your shirt is ironed, your tie is straight or your shoes are freshly waxed-better you will feel almost immediately.

If you really find yourself can not focus or feel totally out of energy, outdoors and walking become a great help. Better still, if you have time, head to a more-filled area and take a short hike.

"A secret is to keep the pleasure of the activity and pleasant by choosing picturesque places or hiking," saysScott Deuty, Author of the loss weight bookSecrets of a more than 50 ex-fat man. "Hiking is also for a great date, conversation and ability to get to know a person. »

Marlene Caroselli, Author and company trainer, suggests takingMark TWAIN Tip: "If you have to swallow a frog, do not look too long. In other words, get things you do not want to do the first way and as quickly as possible.

"You will be full of energy with thoughts of accomplishment for the rest of the day," says Caroselli. "Getting a little exercise early morning he also does not need to take long-five minutes you enter the" Go-Get -'em. "Mode.

Whether you need one or not, it's a way to quickly wake up your body and give your brain a renewed energy. You can start hot and slowly reduce cold, in case of startup at a cold temperature is too much. "Stay as you can, maybe 30 seconds at the beginning, and you can build up to one to three minutes over time," says Hemingson. "The cold water is invigorating and it also activates brown fat, growth hormone, and androgens to help you give the reader to take the day. »

One last board offers Hemingson: adding other herbs to your diet. "Adaptive herbs like Rhodiola, Ashwagandha and Ginseng All help can create a dynamic, focused, and the relaxed state of being," he says.

Before jumping in the shower, you can wake up your body with "dry brushing" or essentially using a wooden brush forrub your skin everywhere. "Not only does it help boost your lymphatic system and the skin to strip dry winter, it's a passive way to stretching and start the warm-up of your body for the day," saysKara Martin Snyder, A strategist of health and the way of life that runsVitalcorps Holistic wellness services.

Whether you have a citrus juicer at home or stopping with a smoothie point in your neighborhood, a big glance of green juice gets all kinds of good things in your fast system.

"Green vegetables with dense dark leaves in nutrients such as spinach and curly cabbage boast Important antioxidant properties, helping to protect against cancer and other diseases," explainsSamantha Kelley, a holistic lifestyle coach and founder of Sunny health . "Alternatively, you can quickly mix a green smoothie in the mixer with a bouquet of green, fresh berries or frozen fruit, almond milk or coconut. Anyway, it's a great way to get A healthy dose of fruits and vegetables for the first time in the morning. " And for other libations, you should avoid, discover Even drink this a lot every day can harm your health, the study says .