Eat properly
Nutritionist Archana S., currently working in Bengaluru (India), believes that a balanced diet is the foundation for maintaining stable energy levels. She recommends: prioritize whole, nutrient-dense foods such as whole grains, eggs, fish, beans, and healthy fats from avocado, nuts, and olive oil. Drink enough water every day, because just a slight lack of water can make you feel tired and lethargic.
In addition, this expert also warns about foods that can easily cause energy decline such as processed foods, refined sugar, greasy foods and sugary drinks. These foods can create an immediate feeling of alertness but lead to a strong energy tutch.
Sleep and exercise
Not only at eating, dynamic lifestyle and quality sleep are also two factors that determine your energy meter. Just a 30 minute brisk walk a day is enough to improve blood circulation, boost metabolism and improve your spirit, Archana shared. She also recommends additional activities such as yoga, stretching or moderate strength training to maintain endurance and flexibility.
Regarding sleep, Archana emphasizes: S sleeping 7 - 9 hours a night with a regular schedule will help establish a stable circadian rhythm. Staying away from phone screens, computers and cozy meals at least an hour before bed will help improve sleep quality.
Small habits make a big difference
Some small changes can also have a big impact on your energy levels:
Eat at fixed times: Don't skip meals, eat regularly every 3-4 hours to keep blood sugar stable.
Avoid eating too much: Eating too much food makes the digestive system work hard, causing fatigue.
Limit alcohol and caffeine: Although it can temporarily help keep you alert, it can disrupt sleep and cause energy loss in the long run.
Manage stress: Meditation, deep breathing, journaling or walking to relax are simple but effective ways to reduce psychological stress.
