There are times when we feel trapped, both physically and emotionally. The good news is that there are many ways to keep you healthy in your daily routine.
In order to feel good, it is also important to avoid energy shortages. For example, sleep deprivation and increased anxiety can make you weak, according to registered nutritionist and nutritionist and nutrition spokesman Yasi Ansari.
1. Eat every 3 to 4 hours
Ansari added: “I generally recommend that the average person eat every three to four hours. This is usually the case when hunger begins to present itself.
Of course, the amount of time you need to eat varies from person to person.
“It is important to listen to your own hunger and satiety symptoms to determine the right way to get your food out of the way,” says Derobertis.
If you are very active, you may often find yourself hungry. “Someone who is more active or always on the move wants to eat as often as two to three hours,” says Ansari.
2. Combine protein with food
Because dehydration takes a long time to break down protein, it can support people for a long time, including a healthy source of protein.
“I ask that many of my patients feel energized after eating a high-carbohydrate breakfast or a high-protein breakfast,” he said. “A high-carbohydrate breakfast is usually something like cereals or beans, and a high-protein breakfast often includes eggs. They often say that the longer the eggs are, the better they feel. And they feel more secure. ”
In addition, the addition of protein provides a variety of flavors and textures for energy. “Think of an apple with peanut butter or yogurt with fresh berries,” says Atlanta-based nutritionist and certified obesity and weight management expert.
3. Eat fiber-rich carbohydrates
Fiber-rich foods, such as fruits and whole grains, provide energy from carbohydrates, which are the fastest sources of fuel for your body. Fiber delays the flow of energy rather than the simple carbohydrates that make up the body. Majumdar, coordinator of metabolism and slavery in Midtown University Hospital Midtown. In other words, high-carbohydrate foods in fiber provide long-term energy.
Eating too much refined carbohydrates without fiber or protein to raise blood sugar can contribute to hypoglycemia, which causes blood glucose to drip and stagnate, and this can lead to energy depletion, says Deerbertis.
Oatmeal with berries and a quintal of nuts or whole grain English muffin with 2 tablespoons of almond butter are examples of good fiber-rich carbohydrates, Ansari said.
4. Choose snacks that are rich in nutrients
Another way to ensure lasting energy throughout the day is to choose nutritious foods instead of calorie-dense foods. If we have two snacks to choose from, and both have the same calorie intake, if a person has a lot of protein and a lot of fiber, (protein and fiber-rich snacks) will give us more energy and keep us longer than a snack that is not as nutritious as a nutritious snack. ”
Think about the 100-calorie portion of prunes and the 100-calorie portion of almonds, Greek yogurt or fruit. “Peanuts, fruits and yogurt each have a lot to offer in terms of nutrient density, they give you more energy to snack on empty calories like prunes or chips or cookies,” she said.
5. Have water
“Inadequate fluid can cause the heart to work harder to support blood flow, and this can lead to fatigue,” says Ansari. Not drinking enough water can also interfere with metabolism and the delivery of nutrients throughout the body, he said, and this can deprive us of our sense of well-being and energy.
“Even if we are a little dry, it can reduce our energy levels,” adds Drobertis. Check the color of your urine to make sure you are well hydrated. According to Drobertis, you should feel the need to urinate every few hours a day and the urine should be clear in color.
6. Get enough sleep
7. Avoid caffeine for energy
Caffeine can help improve short-term mental performance and reduce energy, but it can also reduce energy. “Take 200 to 300 milligrams of caffeine a day,” says Ansari.
“It’s okay to start the day with some caffeine like ‘Take me’, but if you look at a lot of coffee open during the day to maintain your energy level, you may want to see it. How to determine your food intake as well as your moisture level, ”Deberberis added.
8. Increase your physical activity
9. Less stress
10. Participate in self-care
Power comes from two sources: physical energy and emotional or psychological energy. Before you turn to the afternoon cookie, determine if you are looking for bodybuilding, or emotional lifting.
Majumdar said, “If you have a serious meeting with children, food will not give you the energy you need, but you can take care of yourself.”
“Choosing a regenerative energy will help you balance those energy needs. For fresh air, consider some deep breathing exercises or a quick dance session. ”