Problems such as difficulty waking up early in the morning, weakness and fatigue during the day, unwillingness to move or laziness may seem like small issues in daily life, but they can have a negative impact on a person's life. Lack of energy and fatigue, which are sometimes directly related to health, can also be caused by lack of motivation and low mood. In both cases, there are ways to become more vigorous and energetic. Stabilizing sleep, nutrition and exercise patterns during the day, and a few effective activities can make you feel better and more energized. However, if you still feel tired and lack energy despite following these suggestions that can be applied in daily life, the underlying problem may be based on bigger reasons. In such cases, it may be necessary to consult a doctor and act according to the doctor's advice.
Suggestions to be more vigorous and energetic during the day
Our suggestions to make you feel more vigorous and energetic:
Getting Enough Sleep
Sleep is a basic need for a healthy body, as important as food and shelter. To be more energized, it is neither good to sleep too much nor too little. Sleep slows down the body system and allows the body to relax. When you wake up, you feel physically stronger and more energized. Good quality and regular sleep will make you feel good during the day. It is important to get enough sleep to live a more social and healthy life. For the average adult, 7-8 hours of sleep a day is enough.
Small tips
- For a better quality sleep, make sure that the environment you sleep in is not too hot or too cold. A room temperature of 21-22 degrees will be suitable for quality sleep.
- It is important for sleep quality that the area where you sleep is clean and smells pleasant. You can keep scented candles, room or fabric perfumes, incense in your room or ventilate your room a while before going to sleep.
- It is important that the room you sleep in is dark. The hormone melatonin, which is secreted during sleep, is only activated in the dark.
- Naps of 10-20 minutes in the afternoon can be effective in revitalizing both mind and body.
Benefits of Exercise
If you're feeling tired and weak, breaking a sweat can revitalize you. Research has shown that an active and regularly exercising human body releases adrenaline, which helps the body prevent feelings of pain, fatigue, boredom, stress, and makes the body stronger and more dynamic through the blood flow to large muscles. You can start with brisk walks or simple exercises that can be done at home, provided you don't tire yourself out too much.
Small tips
- Finding a sporting activity that you enjoy, such as swimming or cycling, will motivate you to be more consistent.
- Involving a friend in your workouts can encourage you to exercise and move more.
Eating a healthy and varied diet
It is very important to eat a healthy and regular diet, to have a varied diet, and especially not to skip meals so that you can be more active during the day and feel more vigorous. It is necessary to consume proteins and carbohydrates that provide energy to the human body in a balanced way. Experts argue that instead of animal proteins, we should focus mostly on vegetable proteins.
Small tips
- Breakfast, the first meal of the day, is the most important meal to start the day healthy and energized. So have a high-protein breakfast to start the day feeling good.
- During the day, consume energizing and healthy foods such as coffee, green tea, chocolate, bananas, fish, oatmeal, avocado and legumes.
- Don't forget to drink water. We know that 3/4 of the human body is made up of water. Consuming at least 2-3 liters of water a day should not be missing from your eating habits.
Fresh Air and Vitamin D
In the hustle and bustle of city life, it can be useful to stop and take a rest and get some fresh air to relieve your fatigue.
In addition, vitamin D taken from the sun strengthens the immune system, provides a healthier and stronger body structure and provides a shield against diseases. The human body, which cannot benefit enough from sunlight, especially in winter, needs vitamin D more. Therefore, it is necessary to take vitamin D as a supplement. Thus, vitamin D will play an important role in making you feel energized.
Small tips
- Weekends away from city life, nature walks, picnics with friends in nature or other similar nature activities can encourage you to wake up to a new day and return to work more motivated.
Do Something Different
From time to time, the routine of daily life and doing the same things you have always done can make you unhappy and lower your energy. So it can be fun to experience something you haven't done before, learn something new and try different activities to keep you motivated.
Small tips
- Working with the earth, meditating, knitting, knitting, watching a black and white movie or starting a new hobby course may be something that will bring you joy and keep you energized.
Important note: If you do all these things and still feel tired, low energy and out of sorts, you may need to see a doctor. A deficiency of B12, iron, magnesium or any other condition can also cause fatigue and low energy.