您是否發(fā)現(xiàn)自己拖了一整天，感到遲鈍和沒有動(dòng)力？如果是這樣，您的健康可能不在應(yīng)有的位置。在這篇博文中，我們將討論五個(gè)科學(xué)支持的健康技巧，以提高能量水平。

你為什么感覺遲鈍

睡眠不足

對于許多人來說，這可能是一個(gè)大問題。成年人每晚應(yīng)睡 7 到 9 小時(shí)。如果你睡眠不足;很可能你在白天感到遲鈍。

不良飲食

你吃的東西也會(huì)對你的能量水平產(chǎn)生巨大影響。如果你吃了很多加工食品和快餐，你的飲食可能很差。

嘗試選擇更健康的選擇，如水果、蔬菜、全谷物和蛋白質(zhì)，以增加能量.也是取純水

用濾水器

清洗的。不良飲食包括任何導(dǎo)致血糖飆升、導(dǎo)致全身炎癥或任何可能導(dǎo)致其他負(fù)面健康影響的事情。

咖啡因過多

你知道過多的咖啡因?qū)嶋H上會(huì)讓你感到更累嗎？過多的咖啡因最初可能會(huì)給你更多的能量，但它會(huì)破新你身體的自然睡眠周期，這就是為什么有些人在最初的激增消退后會(huì)感到疲勞。如果您正在努力擺脫下午的低迷，請嘗試將咖啡因攝入量限制在早上的時(shí)間。

運(yùn)動(dòng)不足

定期鍛煉可以對您的健康產(chǎn)生非常積極的影響。研究表明，經(jīng)常鍛煉的人比不鍛煉的人更有活力。更不用說運(yùn)動(dòng)也會(huì)讓你看起來更好，感覺很棒。

臥室環(huán)境

信不信由你，你休息的環(huán)境也會(huì)對你的能量水平產(chǎn)生影響。如果你的臥室太熱或太冷，或者噪音或光線太多，可能很難睡個(gè)好覺。確保您的臥室黑暗、涼爽、安靜，以便有最好的機(jī)會(huì)睡個(gè)好覺。

再次精力充沛的提示

如果您正在尋找一種提高能量水平的方法，那么實(shí)施其中一些科學(xué)支持的健康提示可能是一個(gè)很好的起點(diǎn)。

1.早上第一件事就是喝水

安全的飲用水

可以幫助您的身體補(bǔ)充水分，并增強(qiáng)您的能量。您將需要干凈的水，沒有添加香料或甜味劑。水在早上很有幫助，因?yàn)樗梢詭椭鷮⒍舅嘏懦瞿愕南到y(tǒng)，也有助于保持水分。

早上需要喝多少水？

每天，大多數(shù)人需要大約一半的體重盎司的水。你可以從早上喝一杯水開始，然后全天繼續(xù)喝水。

早上需要喝熱水還是冷水？

當(dāng)你醒來時(shí)，最好喝涼水，因?yàn)槟愕纳眢w在休息時(shí)處于“禁食”狀態(tài)。冷水有助于改善新陳代謝并排出體內(nèi)毒素。如果可以的話，喝冰水，但至少要確保喝的時(shí)候不熱。

為什么早上醒來時(shí)調(diào)味水不是一件好事？

早上醒來時(shí)，最好喝白開水，然后在下午添加檸檬或薄荷等自己的調(diào)味料。早上喝太多含甜味劑的水實(shí)際上可能會(huì)使血糖水平升高并導(dǎo)致疲勞。

2. 以富含蛋白質(zhì)的早餐開始新的一天

以富含蛋白質(zhì)的早餐開始新的一天是獲取未來一天能量的好方法。富含蛋白質(zhì)的食物，如雞蛋、酸奶、培根或香腸，可以幫助你更長時(shí)間地保持飽腹感，并為你全天提供持續(xù)的能量.

攝入蛋白質(zhì)還有助于穩(wěn)定血糖水平，并防止食用含糖食物后經(jīng)常發(fā)生的可怕“難以接受”。

為什么要食用蛋白質(zhì)而不是碳水化合物？

當(dāng)您希望提高能量水平時(shí)，建議食用蛋白質(zhì)。碳水化合物可能會(huì)導(dǎo)致血糖水平飆升，從而導(dǎo)致能量快速爆發(fā)，然后難以接受。

你需要多少蛋白質(zhì)？

您需要的蛋白質(zhì)量取決于您的體重和活動(dòng)水平。建議的每日蛋白質(zhì)攝入量約為每日卡路里的 10%。

3.早上鍛煉

當(dāng)你早上第一件事鍛煉時(shí)，你會(huì)增加一整天的能量水平和新陳代謝。此外，鍛煉可以增強(qiáng)肌肉質(zhì)量，有助于保持身體苗條和健康。

你應(yīng)該做什么樣的練習(xí)？

您可以從十分鐘的鍛煉開始，或者只是在附近散步。隨著時(shí)間的推移，您可以將鍛煉時(shí)間增加到每天 30 分鐘或更長時(shí)間。

你應(yīng)該什么時(shí)候醒來鍛煉？

建議早上第一件事鍛煉，因?yàn)樾菹⒑笊眢w的新陳代謝更加活躍。白天鍛煉也有助于提高能量水平，但請確保您花一些時(shí)間休息。

如果您以前從未鍛煉過，您從哪里開始？

好吧，您可以從慢跑或騎自行車等有氧運(yùn)動(dòng)開始。一旦你感到舒適，你可以做力量訓(xùn)練練習(xí)來增加肌肉質(zhì)量。有氧運(yùn)動(dòng)和力量訓(xùn)練后，您可以進(jìn)行伸展運(yùn)動(dòng)以結(jié)束鍛煉。

4. 放松結(jié)束一天

以放松結(jié)束一天可能是準(zhǔn)備休息的最佳方式。瑜伽、冥想或閱讀都是睡前放松和平靜心靈的好方法。

為什么睡前放松很新的？

睡前放松很新的，因?yàn)楸环Q為皮質(zhì)醇的壓力荷爾蒙會(huì)在您醒來后數(shù)小時(shí)內(nèi)保持高水平。你需要給你的身體大約一個(gè)小時(shí)的“安靜時(shí)間”，這樣你才能放松和準(zhǔn)備休息。

休息前你需要什么？

您應(yīng)該在睡前盡量避免明亮的燈光或電視屏幕，因?yàn)檫@些設(shè)備發(fā)出的藍(lán)光會(huì)擾亂您的睡眠模式。嘗試看書或時(shí)尚，以幫助您放松和更容易入睡。

5. 避免壓力以提高能量水平

壓力對你的健康從來都不是好事，會(huì)導(dǎo)致疲勞。如果您正在尋找放松的方法，請嘗試每天抽出 20 分鐘練習(xí)深呼吸練習(xí)或瑜伽伸展運(yùn)動(dòng)。

你有它。關(guān)于如何全天提高能量水平的一些新的提示。遵循這些提示，您很快就會(huì)感到精力充沛。避免早上喝太多口味的水，攝入蛋白質(zhì)而不是碳水化合物，早上盡量鍛煉。睡前放松一下，做一些瑜伽或冥想。通過遵循這些提示，您可以提高能量水平，每天感覺更加精神煥發(fā)和精力充沛。 編譯 陳講運(yùn)

Do you find yourself dragging through the day, feeling sluggish and unmotivated? If so, it’s possible that your health is not where it should be. In this blog post, we will discuss five science-backed health tips for increased energy levels.

Why are you feeling sluggish

Lack of enough sleep

For many people, this can be a big problem. Adults should sleep for between 7 and 9 hours per night. If you’re not getting enough sleep; it’s likely that you’re feeling sluggish during the day.

Poor diet

What you eat can also have a huge impact on your energy levels. If you’re eating a lot of processed foods and fast food, your diet is probably poor.

Try opting for healthier choices such as fruits, vegetables, whole grains, and proteins to get a boost in energy. It is also to take pure water cleaned by a

berkey water filter

. A poor diet includes anything that causes spikes in your blood sugar, causes inflammation throughout your body, or anything that may cause other negative health effects.

Too much caffeine

Did you know that too much caffeine can actually make you feel more tired? Too much caffeine may initially give you more energy, but it throws off your body’s natural sleep cycle, which is why some people experience fatigue after the initial surge wears off. If you’re working on getting rid of that afternoon slump, try limiting your caffeine intake to the morning hours only.

Not enough exercise

Getting regular exercise can have a very positive impact on your health. Studies show that people who exercise regularly have more energy than those who don’t. Not to mention that exercise also makes you look better and feel great.

Bedroom environment

Believe it or not, the environment in which you sleep can also have an impact on your energy levels. If your bedroom is too hot or too cold, or if there is too much noise or light, it can be difficult to get a good night’s sleep. Make sure your bedroom is dark, cool, and quiet for the best chance at getting a good night’s sleep.

Tips to follow to be energetic again

If you’re looking for a way to increase your energy levels, implementing some of these science-backed health tips may be a good place to start.

1. Drinking water first thing in the morning

Safe drinking water

can help to rehydrate your body and give you a boost in energy. You will need water that is clean and has no added flavors or sweeteners. Water is helpful in the morning because it can help to flush toxins out of your system, and it also helps to keep you hydrated.

How much water do you need to drink in the morning?

Every day, most people require around half their body weight in ounces of water. You can start with a glass of water in the morning and then continue to drink water throughout the day.

Do you need to drink hot or cold water in the morning?

When you wake up, it is best to drink cool water because your body is in a state of “fasting” while you sleep. Coldwater helps to improve your metabolism and flush toxins from the body. Drink ice-cold water if you can, but at least make sure that it’s not hot when you drink it.

Why is flavored water not a good thing when you wake up in the morning?

When you wake up in the morning, it’s best to drink plain water and then add your own flavorings such as lemon or mint in the afternoon. Drinking too much-flavored water with sweeteners in the morning may actually spike blood sugar levels and cause fatigue.

2. Start your day with a protein-rich breakfast

Starting your morning with a protein-rich breakfast is a great way to get energy for the day ahead. Protein-rich foods such as eggs, yogurt, bacon, or sausage can help you feel fuller longer and give you sustained energy throughout the day.

Consuming proteins also helps to stabilize blood sugar levels and prevents the dreaded “crash” that often occurs after consuming sugary foods.

Why should you consume proteins instead of carbohydrates?

Consuming proteins is recommended when you are looking to increase your energy levels. Carbohydrates may cause blood sugar levels to spike, which results in a quick burst of energy followed by a crash.

How much protein do you need?

The amount of proteins that you need depends on your weight and activity level. The recommended daily allowance for protein intake is about 10% of your daily calories.

3. Exercise in the morning

When you exercise first thing in the morning, you’ll increase your energy levels and metabolism for the whole day. Plus, exercising builds muscle mass which helps to keep your body lean and fit.

What kind of exercises should you do?

You can start with a ten-minute workout or simply take a walk around your neighborhood. As time goes on, you can increase the length of your workouts to thirty minutes or more each day.

What time should you wake up to exercise?

Exercising first thing in the morning is recommended because your body’s metabolism is more active after you rest. Exercising during the day can also help to boost energy levels, but make sure that you are taking some time to rest.

Where do you begin if you’ve never exercised before?

Well, you can start with a cardio workout like jogging or cycling. Once you get comfortable, you can do strength training exercises to build muscle mass. After cardio and strength training, you can do a stretching routine to end your workout.

4. End your day with relaxation

Ending your day with some relaxation may be the best way to prepare for bed. Yoga, meditation, or reading are all great ways to relax and calm the mind before sleep.

Why is it important to relax before bed?

Relaxing before bed is important because the stress hormone known as cortisol will stay at high levels for hours after you are awake. You need to give your body about an hour of “quiet time” so that you can relax and prepare for sleep.

What do you need before sleeping?

You should try to avoid bright lights or TV screens before bed, as the blue light emitted by these devices can disrupt your sleep patterns. Try reading a book or taking a bath to help you relax and fall asleep easier.

5. Avoid stress to increase energy levels

Stress is never good for your health and can contribute to fatigue. If you are looking for ways to relax, try taking 20 minutes out of your day to practice deep breathing exercises or yoga stretches.

There you have it. Some great tips on how to increase your energy levels throughout the day. Follow these tips, and you’ll be feeling more energetic in no time. Avoid drinking too much-flavored water in the morning, consume proteins instead of carbohydrates, and try to exercise in the morning. Relax before bedtime with some yoga or meditation. By following these tips, you can increase your energy levels and feel more refreshed and energized each day.返回搜狐，查看更多

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