Three ways to effectively raise the level of energy

Three ways to effectively raise the level of energy

Proper nutrition, regular physical activity and afternoon vacations are the main drivers of positive energy
Energy is the only force that does not emerge and does not disappear, and for this reason it is important to learn how to properly shape and direct it so that we can feel good. Almost everyday I can hear expressions like “I’m full of energy”, “I could fly” or “I do not have energy,” “I feel tired”. It is interesting that in all of these cases the amount of energy in the body is almost the same, while its usability and shape influence our subjective feelings. In order to feel good all day, we need to balance three factors, namely, diet, daily physical activity, and the amount of sleep and rest.

The breakfast
At the top of the energy pyramid, it is certainly a quality diet, which involves the consumption of a large number of different foods within the main meals, as well as the use of natural spices, since it is precisely this way that a significant amount of bioactive substances that favorably affect health are added. All nutrients, proteins, carbohydrates, fats, vitamins and minerals, but also antioxidants, probiotics and prebiotics have their own specific functions that enable the body to properly use and shape energy. If only one type of foods were consumed, for example, pure white sugar, our body could not generate energy because it would lack other nutrients involved in digestion and converting sugar into other forms of energy. It is therefore important to have a well-balanced and comprehensive diet. Foods should always be chosen smartly, so instead of a donut, croissant or white rolls for breakfast, you should reach for whole grains, yogurt, quality sandwiches or fruit. Also, include high-quality fats in your daily diet. Nutrition research has shown that from salads with the addition of quality oils, such as olive or pumpkin, the key antioxidants and certain vitamins are better absorbed than salads with no fat additives. The simple formula for a well balanced meal with which you can not miss is: fruits or vegetables + whole grains (musli / bread) + proteins (milk product, eggs, meat, fish) + quality vegetable oils (olive, pumpkin, linseed, oil oil rape) / nuts + herbs / spices (basil, vanilla, cinnamon, oregano, garlic).

Recreation
Scientific research has unambiguously shown that with diverse nutrition, physical activity increases the sense of energy. Every physical activity, especially the recreational type, directs the conversion of energy into an active form, and further stimulates the cells to create energy from the stock in the body, which arouses the whole organism and creates a sense of energetic and pleasant. That is why, after a slight physical effort, such as jogging, cycling, swimming and longer walks, we do not have the feeling that we have spent energy, but on the contrary, that we are full of energy. Therefore, daily physical activity of 30 to 60 minutes should be an indispensable part of the day as it enters the body into the state of activity and encourages cells to use nutrients in order to create active energy. Physical activity plays a major role especially for children and young people who have an increased need for the release of energy from the body.

Mood and good feeling greatly depend on whether we gave the body and the brain enough time for rest and regeneration, and that’s why dreams and so on. afternoon siesta is an important part of the energy triangle. During sleep, energy consumption is redirected to the recovery of the body and cells, as well as the relaxation of the muscles, the brain and other organs. A recent study by Spanish scientists has shown that siesta for a maximum of 30 minutes positively influences the work of the cardiovascular system, improves concentration and memory, and significantly reduces the level of daily stress. This was confirmed by a survey of a NASA scientist, according to which the best performance has a 26-minute break, with daily productivity increasing by as much as 34 percent.