The energies in the floor?

7 Dietary changes that will increase your alertness

You drank another cup of coffee, you ate more chocolate - but you still can not beat the fatigue?

Here are 7 small changes that will ensure you are a little more alert

Walla!

health

20/07/2022

Wednesday, 20 July 2022, 07:44

• Share on Facebook

• Share on WhatsApp

• Share on Twitter

• Share on Email

• Share on general

• Comments

  Comments

5 things you may not have known about coffee ("Do not miss" system)

You've already had five cups of coffee but it still did not help you win the stubborn war of fatigue?

So first of all you might want to calm down with the coffee (more on that below), and try to figure out what makes you feel so exhausted.

The obvious answer is a lack of sleep, but the truth is that our bodies are more complex than you think.

Like your car, it also runs on "fuel", and is greatly affected by what you put into it.

Before we talk about the dietary habits that are worth adopting to feel more alert, it is important to understand what to avoid.

Various foods intensify fatigue and burden the body throughout the day.

This disrespectful list includes energy drinks, white bread, sweets and junk food.

Make no mistake, these foods may increase energy in the moments after eating them, but make you feel much tired later in the day.

So how do you make sure you stay alert?

Here are 7 ways to do it.

1. Do not give up the important meal of the day

Essential for staying alert throughout the day.

Breakfast (Photo: Giphy)

Many people do not give up a cup of coffee in the morning, but for some reason do not attach the same importance to breakfast.

This is despite the fact that from a young age we are told that this is the most important meal of the day.

Studies have shown that breakfast is essential for staying alert throughout the day, as well as improving concentration and fighting heart disease and obesity.

Wondering what to eat in the morning?

To improve alertness, it is recommended to consume a high-protein meal and reduce carbohydrate intake.

Oatmeal is a food that is considered effective in raising energy, thanks to the fact that it is rich in fiber and protein.

In addition, oats have a low glycemic index, which means that they break down slowly in the digestive tract and prevent sudden sugar drops that intensify fatigue.

2. Drink coffee, but do not overdo it

Find the right balance for you.

A cup of coffee (Photo: Giphy)

It is impossible to really give tips for staying alert without mentioning this favorite drink.

Coffee does help increase alertness - no doubt here, but the problem starts when you drink too much.

Although the high levels of caffeine and sugar intensify alertness and also cause the secretion of neurotransmitters in the brain that make you feel great, but when the effect is over - it can make you exhausted, nervous and depressed.

It is important to remember that while caffeine is beneficial to health, it can be found not only in coffee.

Black tea also contains a sufficient amount of this desired ingredient.

While it will not cause a sharp rise in energy levels, which we are all used to loving, it will do so in a more natural and stable way.

More on Walla!

Cup test: What is the healthiest coffee consumption every day?

To the full article

3. Leave the water in the field of view

Everyone knows it's important.

Not everyone drinks enough.

A glass of water (Photo: Giphy)

Dehydration, even the mildest, can exhaust the body and create a kind of "fog" in the brain.

This is because water helps to remove toxins from the body naturally, and when not drinking enough, the body has a hard time getting rid of them naturally.

Drinking minority also slows blood flow, making it difficult for white blood cells, which fight infections and various threats, to reach their destination.

The problem is that while we all know it's important to drink, it's not the first thought that lingers in our heads throughout the day.

Therefore, leave a bottle of water where you will always see it.

This will make sure that this thought is always in your mind.

4. Stop being afraid of fats

Friend, not an enemy.

Avocado (Photo: Giphy)

People have a tendency to blame fats for everything that is bad in their body.

However, in recent years more and more studies are proving that they are essential at high rates for a variety of processes.

In this context it is important to differentiate between the types of fats - while trans fat may increase inflammatory processes in the body, good fats like omega 3 actually fight inflammation, which has been proven in various studies as a factor that increases fatigue.

The natural fats are also digested more slowly and maintain a stable level of energy.

A source of good fats can be found in olive oil, avocados and fish such as salmon, tuna and Dennis.

5. Eat the good kind of carbs

You need carbs, but full.

Tuna sandwich (Photo: Alon Mesika, Alon Mesika)

Carbohydrates are also known as the sworn enemy of anyone who maintains weight, however if you avoid eating a sufficient amount of carbohydrates, you are not providing the body with all the energies it needs to function.

Simple carbohydrates, like other ingredients mentioned in this list, will be digested quickly, causing a sharp drop in energy later in the day.

To avoid this it is recommended to consume complex carbohydrates at a high rate, which will provide you with vital energies, not only immediately but also in the long run.

6. Provide the body with the vitamins it needs

Worth adding to breakfast.

Lemon (Photo: Giphy)

In all the cells in our body is the mitochondria, which is defined as the "power plant of the cell", and is responsible for producing the energy it needs.

Vitamin B12 plays an important role in the functioning of the mitochondria, so its increased consumption can intensify energy levels in the body.

Foods that contain this essential vitamin in high proportions include among others: eggs, fish, green leaves, broccoli, lemon and citrus fruits.

It is definitely recommended to add some of them to breakfast, or to eat them throughout the day, especially in the hours before the known energies drop in the early afternoon.

7. Use nature's energy bomb

Effective as an energy drink.

Banana (Photo: ShutterStock)

In 2012, researchers from the University of North Carolina decided to examine how the banana really affects a sense of alertness.

The findings, published in the scientific journal PLoS One, showed that this beloved fruit is considered energy-efficient among professional cyclists, with an efficiency similar to the energy drinks some athletes consume before training.

This is because the banana is rich in fiber, vitamin B6 and potassium - an essential mineral that helps maintain body fluids, a property that also contributes to improving alertness throughout the day.

• health

• Nutrition and diet

• Preventive nutrition

Tags

• tiredness

• healthy nutrition

• Carbohydrates

• Proteins