How To Fight Fatigue With Evidence-based Methods

Cheer up in the morning

Try to get another good "bad" habit right after our advice: consume moringa in the form of powder or dietary supplement every morning. The superfood can be ordered from any self-respecting health food site, so rejections will not be accepted. Perhaps you are just not tired enough yet. Moringa came to us from Himalayan medicine, where its properties have been known since ancient times. Says British nutritionist Vicki Edgson: “Moringa is high in vitamins C, A, iron, carotenoids, potassium and protein. All useful processes under her leadership are launched in mitochondria, the so-called power plants of living cells. One thing - no moringa in the afternoon, otherwise even the longest night of the year will not be enough for you to fall asleep. " If moringa is not in capsules, but in the form of a green-brown powder, then just add it to your breakfast,for example, sprinkle an omelet on top, or make a smoothie based on it, or just brew like tea. Vicki Edgson also recommends a protein feast for breakfast. “Avoid cereals and cereals for the sake of poached eggs - classic or with salmon. With lots of greens and a glass of almond milk, dates and banana smoothies. Another option: buckwheat pancakes with grated hard cheese. All of these high protein meals work to slowly but fully release your energy throughout the day. Another option: buckwheat pancakes with grated hard cheese. All of these high protein meals work to slowly but fully release your energy throughout the day. Another option: buckwheat pancakes with grated hard cheese. All of these high protein meals work to slowly but fully release your energy throughout the day.

Postpone sports

We hasten to upset (or please) you, but fitness early in the morning before work will have to be canceled. We give you official permission for this and in every possible way we convince that exercise in the afternoon to increase energy is much more effective. Talk to your boss about this - for example, pushing your lunch break a little later. There are bonuses for everyone. For you: A study by the Journal of Clinical Sleep Medicine found that just half an hour of exercise at noon will add 45 minutes of extra sweet sleep at night. For the boss: your work will be done quickly, efficiently and with pleasure, and all this is just the result of changing the time period for sports. Personal trainer at The Third Space Gym in London, Katie Brown, recommends this pattern: “Jogging for five minutes, followed by an eight-minute Tabata sprint.20 seconds of maximum power, alternating 10 seconds of rest, and so on for four minutes."

Forge iron

Agree, until recently, you never specifically took iron, unless anemia required it. Views are changing: A British Medical Journal study found that iron therapy significantly improved energy levels in women without anemia. Dr. Rebecca Hayes of Swiss Cottage Surgery notes: “Recent research shows that women can benefit from a daily 17 mg iron supplement. But not more than this amount. The loss of iron by the female body during menstruation doubles, so that during these periods women need iron "doubly" as men do in life. You can get iron in two forms: heme (found in meat and is better absorbed by the body) and non-heme (found in dark chocolate, beans, lentils, and greens). If you are a vegetarian,then you need an additional source of vitamin C to absorb the non-heme iron you need.”

Sit up straight

While you are in the office, try to control how you sit. Coach Luke Worthington of The Third Space Gym in London explains: “There is a direct link between feeling stressed and poor posture. Based on data on the sympathetic nervous system, which triggers the fight-or-flight mechanism in a state of stress, the same process is activated with a curvature in the lower back, that is, in other words, when you slouch. This mechanism resembles the domino principle: breathing becomes shallow, the pH level rises above 7.4, the circulation of blood and oxygen in the brain slows down, and a feeling of weakness and fatigue develops. However, the problem has a simple solution. Sit up straight and take two to three deep breaths with a full exhale to restore pH balance. Breathe like a child, letting your belly fill up first,and then the chest. Inhale through your nose and exhale through your mouth, 8-10 breaths per minute. Exhale twice as long as you inhale. Do this after waking up, before bed, and during stressful situations throughout the day.

Add spices

Nutritionist Miguel Toribio-Mateas recites "turmeric and rosemary" as a mantra and advises you. “Scientists have discovered these spices from a new angle. Turmeric, for example, improves cognitive function and even repairs brain tissue. Just add a teaspoon each of turmeric and cocoa powder to your regular milkshake. Rosemary acid, found in the common spice, has a protective effect on the brain, improves memory and attention. A sprig of rosemary is enough for this while you fry meat or vegetables."

Take vitamins

We all know how important the off-season multivitamin course is. But according to some reports, there are vitamins, the intake of which is not a course, but daily helps prevent stress, increase energy levels and even improve mood. An expert in healthy sleep and body energy, Dr. Nerina Ramlakhan of King's College London, specifically recommends taking vitamin B6 and B12 or eating rich foods before bed - a glass of cow's milk, vitamin-fortified almond milk, chicken, cheese, nuts. “These vitamins normalize the optimal functions of the nervous system, increase the production of the hormones serotonin and melatonin, which are responsible for good sleep and increased energy.

Chew coconuts

Make coconut milk your secret weapon so you don't burn out at work and have strength afterward. Nutritionist Miguel Toribio-Mateas knows the hidden benefits of an already famous superfood: “This is the best source of medium chain triglycerides I know of, which is effective in fat oxidation and energy production. I just whip up a smoothie with coconut milk, sugar-free almond or peanut butter and one banana to get my daily dose of the officially approved energy doping.”

Get into the top ten

Forget about unnecessary checks on your Instagram if you suddenly have a couple of free minutes at work. Use this time to walk away from your desk - preferably outdoors, of course. American scientists have found that even a small amount of activity improves your energy level within two hours immediately after. If there is no way to get out, then at least just walk around the office instead of corresponding with someone by e-mail, or just climb the stairs instead of the elevator. Believe me, even these microbursts of activity are much better than sitting in one position all day.

Freshen up

Who knew that the ever-dangling package of Tic Tac mints at the bottom of your bag could be more than so helpful. Indeed, it is not without reason that peppermint oil is credited with enhancing memory, awakening alertness, and improving physical performance five minutes after inhalation. You can of course eat the entire package at once, but it's better to get a small bottle of peppermint essential oil, which you will open in the afternoon to cleanse and invigorate your energy channels in just one breath.

Drink plenty

The party season is approaching, and we will not engage in moralizing like that every alcoholic drink should be alternated with 0.5 liters of water. The only thing we are claiming is that you drink enough water when you return from the party to avoid hating the rest of the world the next day. Doing so, you yourself will be surprised what will happen to your energy later. Dehydration leads to feeling overwhelmed and unable to think very clearly. And we're not even talking about a hangover. Dr. Rebecca Hayes of Swiss Cottage Surgery says: “Women should consume 1.6 liters of water per day. We underestimate how important hydration is at all levels. By the way, drinking water is much more fun and enjoyable with light snacks for fruits and vegetables. Celery and blackberries, for example, work great. Like limewhich can be cut straight into a jug of water."

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