A healthy routine and the use of nutritional supplements can help maintain motivation
For 36% of young Brazilians, lack of motivation is the main obstacle to living a healthier life, according to a study conducted by Essity, a leading global hygiene and health company. A lack of energy tends to affect concentration on daily activities, such as work, study and self-care practices.
The Ministry of Health reports that there are factors that contribute to a decrease in motivation, such as poor nutrition, hormonal dysregulation, poor sleep quality and the absence of an exercise routine.
But it is possible to avoid the lack of energy in daily activities at any age. To achieve this goal, it is advisable to adopt healthy habits and, if necessary, use supplements, such as plant-based omega 3, creatine and vitamins of the C, D and B complex.
Before taking the supplement, it is advisable to consult a doctor or nutritionist, who will have the task of evaluating, through clinical tests, which nutrients need to be replaced and what the correct dosage is for each patient. Other measures can also help you acquire more energy in everyday life. Find out what they are below!
Tips for more energy and concentration
- Keep your body active
The Guide to Physical Activity for the Brazilian Population, prepared by the Ministry of Health, emphasizes the importance of maintaining an active lifestyle to improve mood and increase concentration during daily activities.
The World Health Organization (WHO) recommends 150 to 300 minutes of moderate physical activity per week. There are different modalities, such as weight training, swimming, Pilates, walking, water aerobics and Yoga. The choice can be made based on preferences and medical recommendations to avoid possible adverse effects, such as joint problems.
Health authorities say that exercise directly affects the health of the body and mind. Exercise releases two hormones that contribute to well-being: dopamine and serotonin. They work together and provide the body with feelings of satisfaction and pleasure, which increases energy and concentration.
Despite the benefits of keeping the body active, a sedentary lifestyle is still a challenge in Brazil. A study conducted by the Social Service of Industry, in 2023, found that 52% of Brazilians rarely or never practice physical activity, which reflects a daily life with little motivation and productivity.
- Pay special attention to nutrition and hydration
A balanced diet can also improve your mood, as healthy foods provide the nutrients your body needs to function properly, providing energy and preventing sudden spikes and drops in blood sugar. The Department of Health recommends combining a healthy diet with good hydration to ensure well-being.
The agency explains that drinking insufficient amounts of water is one of the causes of tiredness and low energy levels. Therefore, staying hydrated and avoiding excessive consumption of sugary drinks ensure good metabolic performance. The WHO recommends consuming at least two liters of water a day.
The National Aeronautics Union (SNA) nutrition team has listed foods that can provide energy to the body. Eggs are rich in vitamins A, B, D, iron and zinc and therefore fight mental fatigue. Bananas, rich in potassium, magnesium and fiber, improve mood.
- Evaluate the need for supplements
When food alone is not enough to provide the levels of nutrients needed for the body to function, supplementation can be used as a way to replace substances.
A study conducted in Latin America by Givaudan, a company active in the perfume and wellness market, highlighted the growing demand for supplements. The study found that four out of ten consumers invest in products such as coenzyme q10 and plant-based omega-3 to obtain more energy.
Another study, conducted by National Library of Medicine, reported that among the benefits of coenzyme Q10 is the improvement of the efficiency of energy production, which is reflected in the feeling of disposition of the body. Plant-based omega-3s, which contain DHA in the formula, are associated with brain health.
There are numerous supplements that can be consumed in capsules, powders and gummies. All must be implemented into the subsequent routine Request with healthcare professionals, based on the patient’s needs and goals.
- Ensuring quality sleep
The WHO states that getting enough sleep, seven to eight hours a night, is closely linked to well-being and motivation. On the other hand, sleep problems can be associated with conditions such as depression and anxiety, which can increase the lack of energy.
The agency recommends a consistent sleep routine, in a quiet and comfortable environment. To achieve this goal, it is advisable to limit caffeine consumption and expose yourself to sunlight when possible.
Studies show that sunlight increases the production of serotonin, which improves mood and disposition, and helps regulate the circadian rhythm, which controls sleep cycles. Exposure should be done before 10 am or after 4 pm, always using sunscreen, as required by the Ministry of Health.
- To execute checks regularly
The Ministry of Health has announced this checks They are crucial for the quality of life, as they allow for the early identification of diseases and, therefore, adequate treatment.
Dr. Juliano Teles explains that regular tests can influence energy levels and disposition. Through them, it is possible to analyze the levels of cortisol, a stress hormone, directly linked to motivation.
The expert says that cortisol levels between 13 and 15 indicate good health. However, below 7, the patient is apathetic and unmotivated. In excess, there is a risk that he wants to do too many tasks at the same time and that this results Burnt a syndrome characterized by emotional and physical exhaustion.
The guideline is to pay attention to the levels of the hormone testosterone. When they are low, both men and women have less energy and performance in daily activities.
Source: Terra
Rose James is a Gossipify movie and series reviewer known for her in-depth analysis and unique perspective on the latest releases. With a background in film studies, she provides engaging and informative reviews, and keeps readers up to date with industry trends and emerging talents.
