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The creation of natural energy in the body does not have to be a matter that only fits invigorating drinks and coffee every morning.
In fact, most of the time these drinks make you feel slower in the middle of the day than if you had not consumed them in the first place.
There are ways in which you can increase your energy through food without having to worry about the side effects or the safety of a particular energy product and you can easily find them at your local grocery store.
Natural sources of energy
Whole grains:
Because your body uses mainly carbohydrates to feed yourself, they are an important part of creating natural energy in which you can thrive throughout the day.
Foods such as brown rice, whole wheat pasta, quinoa, couscous, oats and millet are good choices.
Since these foods are loaded with B vitamins, your metabolism will see a great boost along with your energy!
Whole grains can be easily incorporated into recipes like cookies, stews and salads or can be used as a base for your meals.
Fruit:
The fruit has the ability to increase the natural energy that will help you maintain your energy between meals.
All the fruit contains natural sugar to help increase your spirit and your energy level, while the vitamin C and fiber found in many of the fruits you eat help you maintain mental clarity throughout the day.
Strawberries and oranges are popular choices, while grapes, cherries and melons will also provide some energy.
Frozen fruits are excellent smoothies and are an excellent way to get a burst of energy in the morning, when it is most needed.
Broccoli and other green vegetables:
The lack of iron can cause lack of energy, so it is important to consume many of the foods that provide a healthy dose of this important nutrient to ensure that energy levels remain high.
Broccoli, spinach, kale and other dark green leafy vegetables are excellent sources of iron.
And because these foods also contain vitamin C, they offer a good amount of antioxidants that will help you stay strong and healthy, which can affect your energy levels.
You can easily adapt these foods to your meals by adding them to pastas, salads, soups and casseroles.
Hot herbs:
Spicy herbs such as cayenne pepper not only help raise energy levels naturally, but also provide protection for your heart and help maintain adequate cardiovascular movement throughout the body.
The peppers also help spice up a meal without having to add a lot of oils and fats, making it a perfect aid to lose weight as well as being a mood booster and an energy infuser.
In addition, these herbs can be added to almost any food and it is not difficult to work with them. Try using herbs and fresh spices when possible, but the powder versions offer, for the most part, the same benefits.
Water intake:
Only 3% dehydration can compromise brain function and create feelings of fatigue.
The US National Research Council UU recommends taking 1 ml of water for each number of calories you eat, which means that a person who eats 2,000 calories should drink 2,000 ml of water.
We have all heard the proverb of 8 glasses of water a day, but nevertheless, we believe that there is a better way to handle this.
Simply listen to your body and maintain a diet that consists of numerous water-rich vegetables, such as lettuce, broccoli, tomatoes, and fruits.
Omega-3:
In addition to promoting optimal cognitive function and reducing the symptoms of inflammation, omega-3s help the body store glycogen , the main source of fuel stored in the body.
To increase your omega-3 intake, add salmon, tuna and other fatty fish, or rely on a prescription fish oil supplement.
recommendations
Exercise:
It sounds contradictory that exercising when you are more tired really has the ability to increase your energy, but the reality is that it can help you to endure the rest of the day.
Going for a jog or walking, for 30 minutes each morning will help you generate the momentum you need during the mornings to cope with your day.
If you feel particularly fatigued, you can opt for low impact exercises that allow you to relax, such as Tai-Chi, Yoga, Pilates or swimming.
Hours of sleep:
Of all the tips here, the dream is perhaps the most integral to increase energy.
While sleep needs vary by age, sex, activity level and other factors, a good rule of thumb is to try to catch between 5 and 9 hours of sleep per night.
If you still feel that your energy is weakened at midday, a good method is to take a little nap in the middle of the afternoon.
Just make sure that those naps are around 30 minutes since if you do not rest well you could wake up feeling even slower and tired than before.
