Welcome to this Special Issue of EuroScientist on: 5 SCIENCE-BACKED HEALTH TIPS THAT WILL ENERGIZE YOU!
Do you find yourself dragging through the day, feeling sluggish and unmotivated? If so, it’s possible that your health is not where it should be. In this blog post, we will discuss five science-backed health tips for increased energy levels.
Why are you feeling sluggish
Lack of enough sleep
For many people, this can be a big problem. Adults should sleep for between 7 and 9 hours per night. If you’re not getting enough sleep; it’s likely that you’re feeling sluggish during the day.
What you eat can also have a huge impact on your energy levels. If you’re eating a lot of processed foods and fast food, your diet is probably poor.
Try opting for healthier choices such as fruits, vegetables, whole grains, and proteins to get a boost in energy. It is also to take pure water cleaned by a berkey water filter . A poor diet includes anything that causes spikes in your blood sugar, causes inflammation throughout your body, or anything that may cause other negative health effects.
Too much caffeine
Did you know that too much caffeine can actually make you feel more tired? Too much caffeine may initially give you more energy, but it throws off your body’s natural sleep cycle, which is why some people experience fatigue after the initial surge wears off. If you’re working on getting rid of that afternoon slump, try limiting your caffeine intake to the morning hours only.
Not enough exercise
Getting regular exercise can have a very positive impact on your health. Studies show that people who exercise regularly have more energy than those who don’t. Not to mention that exercise also makes you look better and feel great.
Believe it or not, the environment in which you sleep can also have an impact on your energy levels. If your bedroom is too hot or too cold, or if there is too much noise or light, it can be difficult to get a good night’s sleep. Make sure your bedroom is dark, cool, and quiet for the best chance at getting a good night’s sleep.
Tips to follow to be energetic again
If you’re looking for a way to increase your energy levels, implementing some of these science-backed health tips may be a good place to start.
1. Drinking water first thing in the morning
Safe drinking water can help to rehydrate your body and give you a boost in energy. You will need water that is clean and has no added flavors or sweeteners. Water is helpful in the morning because it can help to flush toxins out of your system, and it also helps to keep you hydrated.
How much water do you need to drink in the morning?
Every day, most people require around half their body weight in ounces of water. You can start with a glass of water in the morning and then continue to drink water throughout the day.
Do you need to drink hot or cold water in the morning?
When you wake up, it is best to drink cool water because your body is in a state of “fasting” while you sleep. Coldwater helps to improve your metabolism and flush toxins from the body. Drink ice-cold water if you can, but at least make sure that it’s not hot when you drink it.
Why is flavored water not a good thing when you wake up in the morning?
When you wake up in the morning, it’s best to drink plain water and then add your own flavorings such as lemon or mint in the afternoon. Drinking too much-flavored water with sweeteners in the morning may actually spike blood sugar levels and cause fatigue.
2. Start your day with a protein-rich breakfast
Starting your morning with a protein-rich breakfast is a great way to get energy for the day ahead. Protein-rich foods such as eggs, yogurt, bacon, or sausage can help you feel fuller longer and give you sustained energy throughout the day.
Consuming proteins also helps to stabilize blood sugar levels and prevents the dreaded “crash” that often occurs after consuming sugary foods.
Why should you consume proteins instead of carbohydrates?
Consuming proteins is recommended when you are looking to increase your energy levels. Carbohydrates may cause blood sugar levels to spike, which results in a quick burst of energy followed by a crash.
How much protein do you need?
The amount of proteins that you need depends on your weight and activity level. The recommended daily allowance for protein intake is about 10% of your daily calories.
3. Exercise in the morning
When you exercise first thing in the morning, you’ll increase your energy levels and metabolism for the whole day. Plus, exercising builds muscle mass which helps to keep your body lean and fit.
What kind of exercises should you do?
You can start with a ten-minute workout or simply take a walk around your neighborhood. As time goes on, you can increase the length of your workouts to thirty minutes or more each day.
What time should you wake up to exercise?
Exercising first thing in the morning is recommended because your body’s metabolism is more active after you rest. Exercising during the day can also help to boost energy levels, but make sure that you are taking some time to rest.
Where do you begin if you’ve never exercised before?
Well, you can start with a cardio workout like jogging or cycling. Once you get comfortable, you can do strength training exercises to build muscle mass. After cardio and strength training, you can do a stretching routine to end your workout.
4. End your day with relaxation
Ending your day with some relaxation may be the best way to prepare for bed. Yoga, meditation, or reading are all great ways to relax and calm the mind before sleep.
Why is it important to relax before bed?
Relaxing before bed is important because the stress hormone known as cortisol will stay at high levels for hours after you are awake. You need to give your body about an hour of “quiet time” so that you can relax and prepare for sleep.
What do you need before sleeping?
You should try to avoid bright lights or TV screens before bed, as the blue light emitted by these devices can disrupt your sleep patterns. Try reading a book or taking a bath to help you relax and fall asleep easier.
5. Avoid stress to increase energy levels
Stress is never good for your health and can contribute to fatigue. If you are looking for ways to relax, try taking 20 minutes out of your day to practice deep breathing exercises or yoga stretches.
There you have it. Some great tips on how to increase your energy levels throughout the day. Follow these tips, and you’ll be feeling more energetic in no time. Avoid drinking too much-flavored water in the morning, consume proteins instead of carbohydrates, and try to exercise in the morning. Relax before bedtime with some yoga or meditation. By following these tips, you can increase your energy levels and feel more refreshed and energized each day.