8 proven tips to stay fit throughout the day

Most of us are running around from morning to night, gritting our teeth and getting a little bit of energy from caffeine. Believes that you can regain your strength by making a few simple changes in your life and suggests some scientifically proven methods that can keep you fit throughout the day.

1. Keep allergies under control

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

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

2. Adequate and quality sleep

In most countries around the world, it is reported that close to a quarter of adults have sleep apnea , a condition that manifests itself as difficulty breathing or interruptions in breathing during sleep . If you are one of these people, you may experience a “blackout” most of the time, even if your eyes are closed for seven hours a night.

3. Physical exercises (benefits of exercise)

Even if you feel like you’re running out of energy, sweating for a while can give you strength. Sabrena Joy, an expert at the U.S. Council on Physical Exercise (ACE) , says that during physical exercise, the body releases adrenaline and other hormones, which cause the body to ignore feelings of pain, discomfort, and fatigue, and allows blood flow to the large muscles.

After all, exercising the body gives you strength and makes you feel more energetic than before for several hours. And it doesn’t take long to achieve this result. In a study that followed healthy and generally sedentary people who started doing light or moderate intensity physical exercises for just 20 minutes a day, three days a week, it was found that by the end of the sixth week, their energy levels were 20 percent higher than those who did not do any physical exercises.

However, experts emphasize that the main goal is to leave the gym with a fit body, not exhausted, and believe that those who feel exhausted when they get off the treadmill should take it a little slower.

4. Get enough vitamin D

Research suggests that vitamin D plays a crucial 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 said that this vitamin has a positive effect on mood and has other beneficial effects on health.

If you feel constantly tired, especially during the winter months, it may be worth checking your vitamin D levels . Since foods such as fish, eggs, and fortified milk do not meet the body’s vitamin D needs, your doctor may recommend that you take a supplement.

5. Screen your Facebook friends

Social media can drain people for two reasons: ” 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 exaggerated and depresses you. In short, both have bad outcomes. ”

Indeed, one of Primack’s studies points to a link between the amount of time spent on social media and the likelihood of becoming depressed.

Not ready to close your Facebook or other social media account? Then try filtering out the people who share the account and only follow your real friends.

When you don’t know a person, communication between you is likely to be lacking, and any information they share will make you much more uneasy.

However, if you use social media to keep in touch with old friends, it can have the opposite effect and give you strength.

6. Eat to meet the body’s fuel needs

Experts recommend that you try to consume plant proteins as much as possible instead of animal proteins to increase your strength in your daily life .

Samantha Heller, a nutritionist at New York University School of Medicine , points out that plants feed the “good” bacteria in the intestines, which strengthens the immune system and helps people stay healthy. Plant-based foods are also believed to boost mood.

A 2015 study in which subjects were put on a plant-based diet for 18 weeks found that eating plant-based foods increased people’s productivity.

Heller suggests the following sample food list for a perfect sample meal throughout the day.

• Breakfast: Fruit puree. Add a spoonful of avocado and ¾ cup of soy milk to half a cup of small fruits (strawberries, mulberries, raspberries, etc.) and mix well. This mixture, which contains plenty of fiber and protein , will balance your blood sugar and keep you full until lunch.
• Lunch: Lentil soup and kale salad. This duo is extremely nutritious as it contains protein, fiber, iron, potassium, zinc, folic acid and many other nutrients.
• Afternoon: Fruit and nuts such as peanuts. This duo is a perfectly balanced combination of carbohydrates, proteins and fats that can help you maintain your energy until the evening.
• Dinner: For a light dinner that won’t keep you up at night, wrap a mixture of beans, chopped green lettuce, cheese, chopped tomatoes, avocado and salsa sauce in a cornmeal pita (taco).

7. Do not ignore your fatigue!

Feeling burnt out is not a problem that can be solved with a quick nap. There are many different causes behind this feeling. Here are a few medical conditions that can cause weakness in people.

• Anemia: This condition, which is much more common in women, means that a person does not have enough healthy red blood cells and therefore cannot carry enough oxygen to the tissues. If your blood tests indicate that you are anemic, you may need to take iron supplements.
• Celiac disease : Fatigue is one of the symptoms of this serious disease, in which sensitivity to gluten damages the intestines. If blood values ​​indicate celiac disease, an intestinal biopsy is required for a definitive diagnosis. The only proven treatment for celiac is a gluten-free diet.
• Thyroid Insufficiency: If your body is not producing enough thyroid hormone, you will constantly feel like you are running out of fuel. Experts say that thyroid insufficiency can be treated with artificial hormones.
• Heart disease : A 2020 study found that 70 percent of women who had a heart attack complained of extreme fatigue about a month before the attack. Experts noted that patients often complained of fatigue in the chest area, and that after examination, a specific treatment program could be applied to these individuals.

8. Try some energizing fast apps

• Take a short break: Stand up and stretch, or watch a funny video. Researchers at the University of Illinois found that subjects who took two short breaks while performing a 50-minute repetitive task performed significantly better than those who took no breaks at all.
• Take a short walk: According to a study published in the Journal of Personality and Social Psychology , a short 10-minute walk can invigorate a person and keep them alert for at least two hours.
• Chew gum: A 2015 study found that chewing gum keeps people awake and improves focus, likely because it increases blood flow.