Comes well in 2023! Check out the tips for recharging your batteries

The nutritionist teaches some tricks to adopt healthier habits and recharge your batteries before the arrival of 2023

Thanks to an intense routine, it has become common to arrive at the end of the year with excessive tiredness and with a narrow demand for disposition. But this can’t be seen as normal, according to obesity specialist Dr. Nathaniel Viuniski, nutritional affairs board member at Herbalife Nutrition. If you want to recharge your batteries before arriving in 2023, you’d like to know what Nataniel has to say.

“Although we are experiencing a period of stress and anxiety, it is important to investigate the possible causes and, above all, correct them by adopting a healthy and active lifestyle”, declares the expert. According to the nutrologist, some very simple habit changes can make a big difference, helping to increase the energy level. To look:

1 – Regulate your sleep

According to the Royal Philips Foundation, 56% of tiredness is caused by sleepless nights. “It is very important to set a fixed time to go to sleep considering a minimum of six hours of rest per night. If you take a long time to fall asleep, a tip is to turn off your electronic devices (television, mobile phone and computer) an hour before go to bed. The light from the screen of these devices impairs the production of the hormone melatonin, which is responsible for sleep,” he explains.

2 – Consume lighter foods at meals

Fat-rich dishes, for example, tend to “steal” our energy. “This happens because the body needs to spend more energy to process them. Therefore, opt for lean meats, fish, chicken, eggs combined with vegetables or bet on a protein shake, which has a balanced composition of nutrients (proteins, vitamins, minerals , fiber and carbohydrates).Also favor carbohydrates with a low glycemic index, such as cassava and sweet potatoes, which release energy little by little, ensuring a longer-lasting peak”, guides the nutrologist.

3 – Practice physical exercises

Physical activity promotes the release of numerous hormones and neurotransmitters related to well-being. Among these, adrenaline, which drives us during exercise and takes effect for several hours, and serotonin, which provides a pleasant feeling of relaxation, explains the doctor. According to him, a good option for exercising are home workout apps.

4 – Do not lose vitamin D

After all, the nutrient is essential for recharging and maintaining energy. “It contributes to the proper functioning of the metabolism, which directly affects energy levels,” explains Dr. Nathanael. Vitamin D is also associated with improved mood, which he says might explain why we tend to be more tired in the winter when we’re less exposed to the sun.

5 – Take a break every hour

According to a study by the University of Illinois, people who take short breaks during activities that take longer than 50 minutes perform better. “Take the opportunity to get up and walk around to fetch water. Changing your environment helps avoid mental fatigue,” says the doctor.

6 – Bet on small doses of caffeine

Teas and capsules made from plants that contain caffeine, such as mate, black tea and guarana, can help provide more alertness and recharge energy. “The substance has also been shown to help improve sports performance,” comments Dr. Nathanael.

The expert warns that it is not worth overdoing the dose. Anvisa’s recommendation for athletes is not to exceed 400 mg of caffeine per day, with individual doses up to 200 mg. Also avoid consuming after 4pm so as not to disturb your night’s sleep.

7 – Take care of intestinal health

Few people know it, but around 90% of the feel-good hormone (serotonin) is produced in the intestines, according to the nutritionist. “Therefore, it is important that the organ is in full function, which is possible through a healthy diet rich in fiber and vegetables, as well as adequate water consumption. Fiber supplements can also help meet daily needs “, he claims.

8 – Do not follow restrictive diets

Cutting food groups off your menu can contribute to a drop in energy and even affect your mood due to a lack of nutrients important to body functions. So avoid taking carbs off your plate!

The nutrologist points out that smoothies are excellent allies since they provide controlled calories (about 210 kcal), as well as other nutrients important for the body, for example: 19 g of proteins, 23 g of carbohydrates, 6.3 g of fibres, 2 . 8 g of fat, plus 23 vitamins and minerals in each serving prepared as directed on the label.

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Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.