- Do you sleep well?
- Does your digestion work optimally?
- Do you keep your brain sharp?
- And do you get your muscles used every day?
This is all crucial to keep your energy level up. Get the very best advice for more power here.
- GIVE THE BRAIN THREE SMALL BREAKS EVERY DAY
Why it works: Just as our body needs rest from time to time, it is also important that the brain is allowed to take a break during the day when you disconnect and are completely free for impressions. Otherwise, the body goes into “combat mode” and begins to produce stress hormones to cope with the many demands.
Here’s how: Keep at least three small breaks during your work day where you get away from your computer and phone. Talk to your colleagues, go for a walk outside, or do some deep breathing exercises. When the brain is given the opportunity to relax, it releases energy.
- 3 NUTRIENTS THAT BOOST YOUR BRAIN
Why it works: According to researchers, some foods have a particularly positive effect on the brain, so why not add extra brainpower to your diet? The mineral magnesium, for example, should make your blood vessels relax, so they let more blood get to the brain. Researchers have also long been interested in the nutrient choline, which boosts the growth of new brain cells, as does the chemical curcumin, which also strengthens memory and slows the development of Alzheimer’s.
How to make it: Eat chickpeas and seaweed, which are particularly rich in magnesium; choline is found in cauliflower and broccoli, while turmeric, which is the spice that adds curry to its yellow colour, contains curcumin.
Why it works: In winter, we no longer have the profits we have had all summer when we just burst with energy. The body automatically turns down the energy level because it needs more force to keep warm. But the sun is still shining, so it’s important to soak up as much sunlight as possible during the day. The sunrays trigger the body’s production of vitamin D, which both makes you in a good mood and also strengthens the immune system. If you make sure to get a lot of light during the day, the body also produces serotonin, which ensures you a good sleep, and good sleep is a prerequisite for good energy.
Here’s how: Make sure you get outside during the day. For example, take the bike to and from work, have lunch out, go for a walk during the lunch break, or have your phone calls outdoors.
- HOLD ON TO YOUR TRAINING
That’s why it works: Even though it may not feel like it at the moment, your body has a lot of excess energy that it needs to get used too. Fight the urge to lie down on the couch when you get home tired from work and go to the gym instead. As you move, the brain releases endorphins and dopamine, which make you happier, make you think faster and boost your energy. When your body is naturally tired, you will also sleep better at night.
Here’s how: It’s hard to get motivated when it’s dark, cold and shabby. So create some good habits now, then it’s easier to hold on all winter than if you only have to start up when the snow falls. It does not have to be over-ambitious; you just have to get your heart rate up over a longer period of time.
- ROUTINES GIVE ENERGY
Why it works: Most people know the feeling of being completely worn out on Monday morning after a weekend, where you have gone to bed late even if you have slept in to catch up on the lost hours. This is because it confuses the body because it likes regularity. It may sound a little boring, but for every hour you move your circadian rhythm, it takes the body one day to get used to it. When you turn upside down day and night on weekends, it is equivalent to having jet lag, and it affects your performance level.
Here’s how: Try to get up and go to bed at about the same time each day. Also, on weekends. Of course, it can be hard to go to bed early if you are going to a party on Saturday night, but then grab a nap the next day instead of sleeping till late in the morning.
- PUT RED MEAT BREAK
Why it works: Your body needs protein, but there is a big difference in how the different protein sources work on your body and your digestion. Most people have a much easier time digesting light proteins than dark ones. You will be able to clearly feel the difference in your energy level.
Here’s how: Drop the red steaks, and instead get your proteins from fish, poultry, beans, lentils and quinoa.
- BOOST YOUR DIGESTION WITH JUICE
That’s why it works: Your digestion is alpha and omega in relation to your energy level. The body absorbs the nutrients from what you eat and excretes the waste substances. If the waste products stay in the intestinal system for too long, they enter the bloodstream and drain you of energy. Therefore, it is super important that your digestion works optimally and you can help it well on its way by juicing. A vegetable and fruit juice gives you a lot of vitamins, minerals and fibre that stimulate the intestinal system, and no matter what you put in, your body will have digested it in just 20 minutes – and it releases a lot of energy for other things.
Here’s how: Throw your favourite vegetables in the blender, and feel free to drink a juice every day. It is a good start to the morning, a delicious complement to lunch or a good snack on the go. For example, try an avocado dream, which consists of three apples, an avocado, half a lemon and ice cubes.
- EAT EARLY DINNER
That’s why it works: It’s hard work for the body to digest the food you eat, so therefore it needs a well-deserved break when you sleep, where it can recover and rebuild. Otherwise, you wake up the next morning and are still tired.
Here’s how: Make it a habit to eat dinner a little earlier. Preferably at 6 pm, but if it is too difficult to reach, you can stretch it until 7 pm. Drop the small snacks after dinner so that your digestion has a break.
- PRIORITY YOUR SLEEP
Why it works: A good night’s sleep is the most important thing for your energy level, and therefore you should prioritize a good night’s sleep before anything else – even exercise and a healthy diet. Sleep is like an offline boost that rebuilds body tissues, stores important information in memory, strengthens the immune system, neutralizes stress hormones and regulates appetite.
Here’s how: The general recommendation is seven to eight hours of sleep every night, but it is very individual how much sleep you need. Some work best with six hours, others need nine hours. The important thing is that you feel fresh and well rested during the day. Then find your personal sleep needs.