![]() Interacting with those around you and engaging in conversation will get your mind moving and make you feel more energised. Even introverts get a mood boost from social contact. Besides work matters, take an interest in your colleagues' wellbeing or trade funny stories. Get up from your office chair every now and then to interact with your colleagues in person instead of via email. It is recommended that 150 minutes of moderate aerobic activity spread across 3 – 4 days every week, will lead to better endurance and increased ability to concentrate at work. That's because exercise increases endorphin levels and improves overall cardiovascular health. Research suggests that regular exercise can give adults a significant and lasting energy boost. The key here is to aim for balanced blood sugar levels so your energy will be consistent and you're less likely to feel sluggish throughout the day. Wholegrains, nuts, vegetables and lean protein are all great options. Always ensure you're eating a balanced mix of nutrients, and try to include protein and complex carbs in every meal. Many people skip breakfast and opt for a quick fix because they're in a rush but a hearty breakfast gives you the energy you require to focus at work or school. The food on your plate can be the deciding factor between a sluggish and a supercharged day. Try these 10 tips to fight fatigue and stay alert throughout the day. Some of the changes you would observe when you give up caffeine include less anxiety, better sleep, fewer bathroom breaks, balanced hormones for women, better absorption of nutrients such as calcium, iron, and B vitamins, stronger and whiter teeth, and lower blood pressure. Going caffeine-free or at least reducing caffeine intake is definitely worth considering for its health benefits. Caffeine-free ways to stay alert and energised throughout the day If you are already consuming a lot of caffeine, the effects will be diminished, which will make it harder for you to use it to stay awake.You might be tempted to down a few cups of coffee to combat the fatigue, but too much caffeine can increase anxiety, make you jittery and contribute to insomnia. This only works if you have a fairly normal caffeine intake in your daily life.This will prevent you from overdosing on the caffeine, and avoiding the crash by taking too much. That's fine, but make sure your portions remain at 100-150 milligrams. By the end, you could be at a dose every 2-3 hours (which will get you well over 400 milligrams per day pretty quickly). You may need to ramp up your intake as you get into the next few days. ![]() Wait for your first cup until the middle of the day, or early afternoon, when you'll probably experience your first slump. ![]() You might want your first cup after you first wake up, but some movement or a quick shower should be enough to move past your natural grogginess.The recommended amount of caffeine for a single day is 400 milligrams, and one cup of coffee usually contains around 100 milligrams, so plan accordingly. You don't want to be mainlining espressos, but having regular caffeine breaks spaced throughout the day can keep you awake and alert. Drink caffeine throughout the day to keep yourself going.
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