Lack of sleep, transportation, approaching deadlines, or personal obligations it can sometimes be draining. Add to this observation the effects of cold on the immune system and you have… Our energy levels seem to drop dramatically, sometimes even before we hit the middle of the day. To counter this problem there are simple solutions, to be adopted on a daily basis, which give an extra boost.
Take a nap
Guilt activity for some, true moment of relaxation and pleasure for others… The siesta divides. In fact, it can be of great help in combating chronic fatigue and its benefits are many.
- Improves alertness, concentration, mood and fights fatigue.
- It is a real anti-stress cure.
- Contributes to better memorization.
- Provides protection against cardiovascular disease.
As you may have understood, sleeping in the afternoon is good for your health. But how long? On average We recommend 15 to 20 minutes to regain energy during the day between noon and two o’clock. On the weekends, however, it is possible to dilate this moment of relaxation to 1 hour or even 1 hour and a half in case of great fatigue.
Eat carbohydrates at the right time of day
Did you know that when you eat carbohydrates is very important and can have a radical impact on your fatigue? If the National Health Nutrition Program (PNNS) recommends it “limit sugary drinks, fatty, sugary, salty and ultra-processed foods », eating carbohydrates between 4pm and 5pm doesn’t have the same impact. Right now, the body needs it to help you fall asleep at night. As ? Doctor Didier Chos, president of the European Institute of Dietetics and Micronutrition, explains it in a few words The shipment :
“It is in the afternoon, from 5 pm, that the intake of sugars in general, carbohydrates, allows us to produce serotonin and then melatonin, necessary to fall asleep at night”.
On the other hand, when carbohydrates are consumed throughout the day, the body sets up an insulin spike to correct the sugar level. This hormone is very energy-intensive, and once the sugar-induced excitement wears off, that’s when fatigue sets in.
Do light therapy
If your tiredness comes from lack of sleep and you regularly have trouble falling asleep, there is a solution that does not require taking the sometimes addictive drugs. This method is called the light therapy.
Consists of Expose yourself in a framed manner to broad-spectrum white artificial light, mimicking daylight. This exposure leads to dysregulation of circadian rhythms and rebalance the biological clock when it was turned upside down.
On the other hand, mind you, light therapy has no effect on vitamin D deficiency because the light spectrum used is completely devoid of ultraviolet rays. Otherwise it would be too good.
Exercise
It seems contradictory and yet, exercise helps gain energy. Brisk walking, running, pilates, yoga, tennis, home improvement, housework… Whatever physical activity you do, it will play a role in regulating your level of fatigue. Professor Xavier Bigard, president of the French Society of Exercise and Sports Medicine explains it Figaro Salute :
“Just taking a 20-30 minute walk every day reduces anxiety and signs of depression. The production of neurotransmitters, these chemical molecules produced in the brain and involved in activating reward systems, helps you feel better. Thanks to the regular practice of physical activity, the perception of fatigue is reduced. The muscle is more trained and resists the onset of a state of fatigue. »
Source: Madmoizelle
Mary Crossley is an author at “The Fashion Vibes”. She is a seasoned journalist who is dedicated to delivering the latest news to her readers. With a keen sense of what’s important, Mary covers a wide range of topics, from politics to lifestyle and everything in between.
