Ziewanie w ciagu dnia? Wskazówki jak utrzymać optymalny poziom energii

We’ve all been there. You’re sitting at your desk, and you can’t stop yawning, it’s hard to fight and affects the quality of your work. As the days get shorter and we head into the winter months, going out after work seems less appealing in the cold and dark, and we are left feeling lethargic and tired. If this sounds familiar, we know just how to fight the mid-day yawn to help to keep your energy optimal.

How can I improve energy levels?

Sleeping

Now this one may seem obvious. But not everyone allows their body the time it deserves to rest. A minimum of 8 hours of sleep is recommended a night, to aid a healthy body function. 

To help you get to sleep you should consider what you do for the 2-3 hours before bed and try to add in relaxing activities such as yoga, a warm bath, or a self-care routine. Reducing your screen time in the hours before you intend on going to bed will help your brain to relax and destress. Another way to relax before bed is to read a book, this is a good option for many to relieve stress. 

Not only will you feel more energised by getting 8 hours of sleep a night, but your brainpower will be improved. Along with improved brainpower, a good night’s sleep can also aid weight loss, muscle repair, and boost your mood which gives you the energy to do more and not slump at your desk. A good night’s sleep positively sets you up for a good day.

girl sleeping in bed

Exercise 

I know what you’re thinking, why would exercise help you feel less tired when it uses so much energy. But it is proven that just 30 minutes of exercise a day gets your body going leading to higher dopamine levels, which help to elevate mood.

If you are wondering, how you can move your body more when you work 9-5 in the office then here is how; wake up 30 minutes earlier and walk around the block, or if possible, walk or cycle to work. Exercising first thing in the morning is guaranteed to set you up for a productive day. If you are not an early bird but you still want to get your steps in – park the furthest away from the office, take the stairs, or spend 30 minutes of your lunch break walking. 

There are many ways to get moving throughout the day that doesn’t take up hours of your time. By taking the stairs or walking the long way around your body will be left feeling energised and your daily exercise is incorporated into your everyday routine, with little commitment or change. When walking, pick up the pace for extra health benefits.

someone walking up the stairs back of legs

Water

For the average person, 2L of water is recommended each day. There are many benefits of drinking water including improved physical performance, the prevention of headaches, weight loss, but most importantly staying hydrated significantly improves brain function.

Studies show that even mild dehydration, such as the loss of 1–3% of body weight, can impair many aspects of brain function and studies have shown that even mild dehydration can impair mood, energy levels, memory, and brain performance.

orange, blue and pink water bottles

Food and nutrients 

It is important to know what foods benefit your health but also it is important to know which ones to avoid or eat in moderation, especially if you are struggling with your energy levels. A bad diet will affect the quality of sleep you have for example a high-calorie diet that lacks nutrients will negatively affect the duration of sleep. Too much of certain foods can also prevent you from sleeping.

healthy smoothie bowls

Foods that benefit your health and energy

Many fruits and vegetables positively benefit the body’s health. 

  • Blueberries are known as a superfood as they contain antioxidants and have been found to accumulate in the brain which helps improve communication between brain cells. 
  • Broccoli is another food that contains several compounds that have powerful antioxidant and anti-inflammatory effects, including vitamin K.
  • Nuts contain a host of brain-boosting nutrients, including vitamin E, healthy fats, and plant compounds.
  • Chocolate contains flavonoids that may help to protect the brain. Studies suggest that eating chocolate, especially dark chocolate, could boost both memory and mood.
  • Fatty Fish includes omega 3 which is important for building nerve cells in the brain, and it is important for learning and memory.

All of these foods will nutritionally benefit your body and help with everyday functions leaving you feeling refreshed and energetic. 

Foods to eat in moderation or avoid

  • A diet high in sugar is found to impair memory and after the sugar rush, people often feel low and tired as their body adjusts to the dramatic change. 
  • A diet high in fried food is also associated with lower learning and memory levels. The body is unable to digest fried food efficiently as it burns quickly and does not leave you feeling full and satisfied for a good length of time. A healthy alternative to fried chicken would be grilled chicken which would leave you feeling more satisfied and provide the nutrients your body needs. 
  • Processed foods in mass consumption will leave you unable to perform at your optimum energy level, they do not contain the correct nutrients to fuel the body and often contain chemicals that can alter the body’s natural balance.
  • Alcohol can be consumed in moderation as excessive consumption affects the body physically. These side effects can last for days after drinking. Certain alcohols also affect the quality of sleep and therefore leave you sleep-deprived if this is continued over some time. 

By increasing the foods high in nutrients and limiting the consumption of high sugar and processed foods, your body will naturally feel more energised, allowing you to feel more productive. If you struggle to eat all the right foods a daily vitamin can help to boost your nutrients however the dietary supplement cannot be used as a substitute for a varied diet. One of the best things you can do for your brain is to follow a balanced diet rich in healthy, fresh whole foods.

Caffeine 

Caffeine can be found in many foods and drink products, but it isn’t always the best long-term solution when battling low energy. Caffeine can provide a short-term fix to low energy levels but often the short-term energy fixes cause longer-term problems. However, the caffeine found in coffee has several positive effects on the brain including. 

  • Increased alertness. 
  • Improved mood. 
  • Sharpened concentration. 

Drinking coffee over the long term is also linked to a reduced risk of neurological diseases. 

Caffeine does have many health benefits but can also negatively affect the body if it is consumed too often. To get the energising effects of caffeine, you must use it sensibly. As it can cause insomnia, especially when consumed in large amounts.

GottaBe! Health sells a variety of products that aid your body’s natural processes. We provide high-quality coffee to snack bars and even offer beauty products to help you relax. Whether you’re on the go or at home we have the products to ensure you can keep your energy levels optimal.

Coffee in a cup being held by a man

Our top picks to keep your energy optimal

food by Ann Energy drink

The Energy Drink Apple & Cherry are only high-quality ingredients of natural origin – apple juice, cherry juice, guarana extract and natural caffeine.

oatmeal

Oatmeal is a healthy, delicious and quick meal during the day! The abundance of fiber supports the digestive system. Thanks to antioxidants such as vitamin C, A and E, muesli helps in the fight against free radicals.

RL9 Coffee Espresso

Coffee is one of the most popular drinks in the world, and not without a reason. It has a priceless flavor and, due to caffeine, gives you an energy boost. Coffee 

Phlov cooling skin care

Do you want to achieve a higher level of care? Reach for balls for a relaxing and lifting massage of the face, neck and décolleté.