Here are 13 ways to get alert and cheerful that you can use each day:
the opportunity to "fill up" as much light around you during the
daylight hours - take a walk on lunch break, try to get a window seat on
the job and travel to the south if you can. The light is needed to
break the formation of the sleep hormone melatonin, which makes us tired
at night, but melatonin can be formed and get excessive even during the
2. Move Your Body!
can be hard to start, but many think that exercise provides a greater
sense of power, alertness and energy. Some studies also show that people
who exercise feel more alert than others. Blood circulation increases,
but probably the happiness hormones endorphins, which conveys the
exhilarating effect. They begin to form pretty fast during a training
3. Eat regularly!
people need to eat regularly to feel nimble. Skipping meals can make
you tired and impair your mental performance. Also, try to keep a fairly
steady blood-sugar curve. Good food is fruit, vegetables, wholemeal
bread, legumes, oatmeal and fiber-rich breakfast cereals.
4. Check out the iron!
deficiency is a common cause of fatigue because iron plays a central
role in the formation of the body's energy. Up to one in three women of
childbearing age have such low iron levels that it can cause fatigue. So
if you are unusually tired, check out the iron value in the health
centers and take supplements if necessary. Iron found in green
vegetables, legumes, whole grains, and meat. Remember that vitamin C
stimulates iron absorption, so eat a fresh fruit or vegetable to every
5. Ginkgo biloba
from the Chinese maidenhair tree Ginkgo biloba has been shown to
increase blood circulation to the brain. Thus, it can alleviate symptoms
in older people associated with impaired circulation, including
6. Sleep tight!
sleep, rest and recovery is of course the basis for you to feel
refreshed. Most do best by about seven hours sleep. If you regularly
duties in the meantime you can of course be tired. Remember to calculate
an extra hour in bed, to really get the sleep you need. Give you the
opportunity to pause and recovery during the day. Do not skip coffee
7. B Vitamins
vitamin deficiency can cause fatigue, especially folic acid and vitamin
B12. They can be examined in blood samples by the doctor. The risk of
B12 deficiency is highest among seniors, vegans and those who eat Losec.
Folic acid comes mainly from the plant kingdom. Good sources include
legumes, citrus fruits and leafy vegetables. Vitamin B12 is found in all
foods of animal origin, including dairy products. Oily fish is an
especially good source.
root has long been used in oriental culture, among other things, to
improve memory and concentration. Modern research shows it can increase
physical and mental performance. Generally it takes a few weeks before
you notice power, it tends to be greatest in those who initially feel
tired and in poor shape. Russian roots are distantly related to ginseng,
but not as well studied scientifically. Like ginseng, it is used to
enhance athletic performance, physically and mentally.
9. Rhodiola rosea (Golden Root, Roseroot, Aaron's Rod)
Rhodiola rosea is
a revitalizing root that has become popular in recent years. The root
contains the glycoside salidrosid and has been traditionally used, inter
alia, as a tonic and stimulant. Several modern studies, but not all,
suggest stimulating and refreshing effects. Among other things, it
reduces stress-related fatigue and lowers the stress hormone cortisol.
10. Coenzyme Q10
is an antioxidant, a protective substance for cells of the body. It
also plays an important role in cellular energy metabolism. Nutritional
supplement with CoQ10 may have a stimulating effect, particularly for
people with low levels due to heart failure, the cholesterol-lowering
statin drugs or old age. A recent study also shows that low CoQ10 levels
are found in chronic fatigue syndrome. Some studies showed improved
physical performance in athletes. Q10 can be formed in the body, but it
is also found in fatty foods such as vegetable oils, fatty fish, meat
can brighten up both seasoned coffee drinkers and others. It's not just
in coffee caffeine can be found. It can be found in tea, chocolate and
cola drinks, though in lesser amounts. Also guarana, which is sold as a
stimulant in health food, contain caffeine. A study showing improved
memory, attention and mood of guarana - 37.5 and 75 milligrams in a
single dose. Doses higher than this resulted in less effective. But
beware that caffeine can cause stomach problems or insomnia in sensitive
special pollen and pistil extract has in several studies been shown to
increase physical and mental performance, and provide stimulating effect
on chronic fatigue syndrome. It was previously sold under the names
Polbax and Activeen. In winter it is expected to be relaunched in a new
product with higher doses and supplemented with other substances that
is a shrub with red berries that grows wild in northern China. It has
traditionally been used in particular fatigue treatment and included in
several recreational drugs.