8 proven tips to stay energetic and fit all day long

Tired early and exhausted during the day? How much research do you do to stay energetic and fit throughout the day, right? Falling weak or ending the day exhausted is a common problem for many people. In this article, we will examine the suggestions that should be made to stay fit with the scientific researches of experts one by one.

8 proven tips for staying fit throughout the day

Most of us are running around from morning to night, a little bit of clenched teeth and a little bit of caffeine. But such

it doesn't have to be. Believing that you can regain your strength by making a few simple changes in your life, Dr. Nada Milosavljevic suggests some scientifically proven methods that can keep us fit throughout the day.

How can you stay fit throughout the day? What should be done to be energetic all day long?

Here are 8 proven suggestions for you

1. Keep allergies under control

Those with hay fever often complain of fatigue. Allergist Dr. Neeta Ogden states that people with hay fever make an intense effort to breathe, so they do not have the strength to do other tasks.

Difficulty in breathing can also cause a person to spend the night sleepless. French scientists point out that more than 40 percent of people with seasonal allergies cannot sleep well at night when these symptoms become severe.

Research reveals that steroid nasal sprays sold on the market (such as Nasacort and Flonase) greatly relieve people who have difficulty breathing, and increase the quality of life by eliminating problems such as fatigue and insomnia.

Ogden recommends taking an over-the-counter non-sedating antihistamine (like Claritin or Allegra) along with the nasal spray, and says that antihistamine medications will counteract the effects of histamine, which can cause irritating symptoms such as itching, congestion, and runny nose. For best results, she says, start this practice a few weeks before allergy season arrives.

2. Adequate and quality sleep

It is stated that nearly a quarter of adults in most countries of the world have sleep apnea, which is manifested by difficulty in breathing or interruption of breathing during sleep. If you are one of these people, you can often experience a “blackout” even if your eyes are closed for seven hours a night.
If your doctor suspects sleep apnea, he or she may refer you to a sleep center. A sleep disorder specialist at the University of Southern California, Dr. Raj Dasgupta points out that this problem can be diagnosed with a simple experiment at home.

In cases where sleep apnea symptoms are mild, some methods such as losing weight and avoiding alcohol consumption before bed often work. In the case of moderate or severe sleep apnea, it may be necessary to apply a positive air pressure device (CPAP), in which a continuous air flow is given to the person to keep the airways open during sleep.

3. Body exercises (benefits of exercise)

Even if you feel like you're running out of strength, sweating for a while can give you strength. Sabrena Joy, an expert at the US Council on Body Exercise (ACE), states that the body releases adrenaline and other hormones during body exercises, and that adrenaline causes the body to ignore feelings such as pain, distress and fatigue, and provides blood flow to large muscles.

After all, exercising the body gives strength to the person and makes him more fit than before for several hours. Moreover, it does not take much time to achieve this result. In a study of healthy, generally sedentary people who started doing light or moderate-intensity exercise for only 20 minutes a day, three days a week, they found that by the end of the sixth week, their energy levels were 20 percent higher than those who did not exercise.

However, experts pointing out that the main goal is to leave the gym with a fit body, not exhausted, believe that those who feel exhausted while getting off the treadmill should take things a little harder.

4. Get enough vitamin D

Research indicates that vitamin D plays a vital role in making a person feel energetic. Experts believe that vitamin D regulates the body's insulin levels and metabolism, both of which affect energy levels. It is stated that this vitamin affects mood positively and has other beneficial effects on health.

Especially if you feel tired all the time during the winter months, it is useful to check your vitamin D levels. Since foods such as fish, eggs and fortified milk cannot adequately meet the body's vitamin D requirement, your doctor may recommend that you take a supplemental medicine.

5. Take your Facebook friends through a screening

Director of the U.S. Center for Media, Technology, and Health Studies, Dr. Noting that social media can drain people's power for two reasons, Brian Primack said, “On the one hand, you get depressed by looking at the pictures people have carefully selected and shared and wondering why your own life isn't so perfect. On the other hand, anything negative is also over exaggerated and can lead to depression. In short, both have bad results,” he says.

Indeed, one of Primack's research points to a link between time spent on social media and the likelihood of being depressed.

Not ready to close your Facebook or any other social media account? Then try to follow only your real friends, by weeding out the people sharing the account.

According to Primack, when you don't know a person, communication between you will likely be broken, and any information they share will make you even more uneasy.

On the other hand, if you use social media to communicate with your old friends, it may have the opposite effect and add strength to you.

6. Eat to meet the body's fuel needs

Experts recommend that you try consuming vegetable protein as much as possible instead of animal protein to increase your strength in your daily life.

Samantha Heller, a nutritionist at the New York University School of Medicine, points out that plants feed the "good" bacteria in the intestines, which strengthens the immune system and keeps people healthy. Herbal foods are also believed to strengthen mood, she.

In a 2015 study in which subjects were given a plant-based diet for 18 weeks, it was observed that eating a plant-based diet increased people's productivity.

Heller recommends the following menu sample for a perfectly exemplary diet throughout the day.

Breakfast: Fruit puree. Add a spoonful of avocado and ¾ cup of soy milk to half a cup of small-grained fruit (such as strawberries, mulberries, raspberries) and mix well. This mix, which contains plenty of fiber and protein, will balance your blood sugar and keep you full until lunch.

Lunch: Lentil soup and coleslaw. This duo is extremely nutritious as it contains protein, fiber, iron, potassium, zinc, folic acid and many more nutrients.

Afternoon: Fruits and nuts such as nuts and peanuts. This duo is a perfectly balanced combination of carbohydrates, protein and fats that can help keep you energized through the night.

Dinner: Wrap a mix of beans, chopped green salad leaves, cheese, diced tomatoes, avocado, and salsa sauce in a cornmeal taco for a light dinner that won't keep you up at night.

7. Don't ignore your tiredness!

The feeling of burnout is not a problem that can sometimes be solved with a short nap. There may be many different reasons behind this feeling. Listed below are a few medical conditions that can cause weakness in humans.

Anemia (Anemia): This situation, which is much more common in women, means that the person does not have enough healthy red blood cells and therefore cannot carry enough oxygen to the tissues. If blood tests show you are anemic, you may need to take iron supplements.

Celiac disease: One of the symptoms of this serious disease in which gluten sensitivity damages the intestines is fatigue. If blood values ​​indicate celiac disease, an intestinal biopsy is required for definitive diagnosis. The only proven treatment for celiac is a gluten-free diet.

Thyroid failure: If your body is not producing enough thyroid hormone, you will constantly feel like you are running out of fuel. Experts state that the problem of thyroid insufficiency can be eliminated with artificial hormones.

Heart disease: A 2003 study found that 70 percent of women who had a heart attack complained of extreme fatigue about a month before the attack. Noting that patients generally complain of a fatigue in the chest area, experts state that a certain treatment program can be applied to these people after the examinations to be made.

8. Try some energizing quick apps

Take a short break: stand up and stretch, or watch a funny video. University of Illinois experts found that subjects who took two short breaks while doing a 50-minute repetitive task were much more successful than those who didn't take any breaks.

Take a short walk: According to a study published in the Journal of Personality and Social Psychology, a short 10-minute walk can energize you and keep you fit for at least two hours.

Chew gum: A 2015 study shows that chewing gum keeps people awake and improves focus, possibly because it increases blood flow.