Have you ever wanted to be more cheerful at the end of the day than in the beginning? Would you like to stay on your feet from fatigue in the evenings? These cool energy stimulants will give you strength.
Finish all the planned cases and not be completely exhausted – sounds a bit implausible, does not it? Imagine: you have the strength to go to the gym, make a fantastic dinner and spend time with your family and friends.
Although it is too good to be true, in this case it is not so. And all because we have, so to speak, a bank of energy – and all that we do during the day, leads to either a receipt or a loss. Your task is to minimize the flow and increase the flow – in fact the greater the average daily balance in the energy bank, and the better you get to reduce the energy consumption, the better you will feel at the end of the day.
Therefore, if your energy bank starts operating in economy mode, you will want it to become a habit.
Give up a high-carb dinner
A year the average American consumes more than 70 kg of sugar (this is about 0.2 kg per day). Sugar is one of the main culprits of the afternoon power decline, (as well as the need for a day’s sleep), therefore, by reducing its consumption, you will make a significant contribution to your energy bank.
About half of these 70 kg of sugar enters our body in a natural way-from vegetables and fruits, and the remainder – from foods with added sugar. It is clear that most of it comes from products such as sweets and soda, but also sugar is in seasonings, sauces, dressings for salads and even in bread.
It’s terrible, but for every teaspoon of ketchup sugar adds 16 calories, portions of flavored yogurt – 80-100 calories, an ordinary bagel – 40 calories, and some types of muesli contain 120 scary “sugar” calories per cup. Even if you eat healthy frozen foods, many of them contain more than 50 calories from sugar per serving.
The less you eat semi-finished foods and the sugar-saturated condiments, the better you will feel.
Regularly take breaks
Easier said than done, but planned breaks, the change of activity and recharging during the day help to work more productively. You know that when you are cheerful, the work goes best – so why not plan for rest during the day?
My recommendations: take one 15-minute break in the morning, break off for lunch and plan a second 15-minute break for the evening.
I want you to leave the table during breaks and just relax. This is not the time for a snack from the vending machine (read about the decline of strength above) or another cup of coffee. Instead, take a walk around the building, sit alone or just disappear with the book for a few minutes. Whichever type of vacation you choose, it should not have anything to do with work.
Continue Reading: Hypertension: Causes and long-term effects
Benefit from working hours
Each of us has periods when we are at the peak of productivity – probably you know your watch. For example, for me, the time until ten in the morning is not good for anything, except answers to administrative letters, compiling customer lists, reading media and favorite online communities. Also I know that I’m best written right after noon or early evening, and that for creative work I need at least two hours.
I’m sure you know your style of work.
On this basis, plan your day. Although it is impossible to fully control your schedule, you can draw up an approximate work plan in advance, and allocate one day a week, free of meetings.
Difficult? Yes. But you like to work fruitfully and receive a fee – so organize the work in such a way that you can do it.
Train the right breath
I guess what you’re thinking about. I breathe all day, every day – I’m used to breathing.
The characteristics of breathing are directly related to overall health, so if you suffer from obesity, asthma, diabetes, heart failure or allergies, you probably have breathing problems. If you do not breathe properly, you get a full set of symptoms, including nausea, dizziness, fatigue, memory problems and depression. You may think that you have constant bouts of mountain sickness.
Suggest an easy way? If you often yawn, breathe deeply, often sigh or are forced to take a breath during a conversation, you need to work on breathing techniques.
My advice: During breaks (I wrote about them above), take a couple of minutes to focus on breathing. Shoulders should remain stationary, and movement should proceed from under the lower ribs. As a reminder, put one hand on the upper, and the other – on the lower part of the chest.
Get well sleep
Many people do not have the opportunity to sleep longer, but what if you can make the most of what you have? So, instead of six hours of torment, you will get six hours of full sleep. Now, after the same six hours of sleep, you wake up more rested.
Just two small changes in the ritual of going to sleep will do wonders, improving your sleep.
Do not use electronics – TV, computer, tablet, smartphone or any other device 30 minutes before bedtime. The backlight confuses the brain, he thinks that it is still light. Instead, you can use the device without backlight.
Sleep in a dark room – the darker, the better. If you have an electronic alarm clock, put it so that lying in bed you could not see it. Draw the curtains and do your best to darken the room. It will be a big plus if you buy light-shading curtains.
By reducing the lighting before going to sleep, you signal to the body: “it’s time to sleep,” and help to produce sleep hormones, plunging into a deeper and full sleep.