您是否发现自己拖了一整天，感到迟钝和没有动力？如果是这样，您的健康可能不在应有的位置。在这篇博文中，我们将讨论五个科学支持的健康技巧，以提高能量水平。
你为什么感觉迟钝
睡眠不足
对于许多人来说，这可能是一个大问题。成年人每晚应睡 7 到 9 小时。如果你睡眠不足;很可能你在白天感到迟钝。
不良饮食
你吃的东西也会对你的能量水平产生巨大影响。如果你吃了很多加工食品和快餐，你的饮食可能很差。
尝试选择更健康的选择，如水果、蔬菜、全谷物和蛋白质，以增加能量.也是取纯水
用滤水器
清洗的。不良饮食包括任何导致血糖飙升、导致全身炎症或任何可能导致其他负面健康影响的事情。
咖啡因过多
你知道过多的咖啡因实际上会让你感到更累吗？过多的咖啡因最初可能会给你更多的能量，但它会破新你身体的自然睡眠周期，这就是为什么有些人在最初的激增消退后会感到疲劳。如果您正在努力摆脱下午的低迷，请尝试将咖啡因摄入量限制在早上的时间。
运动不足
定期锻炼可以对您的健康产生非常积极的影响。研究表明，经常锻炼的人比不锻炼的人更有活力。更不用说运动也会让你看起来更好，感觉很棒。
卧室环境
信不信由你，你休息的环境也会对你的能量水平产生影响。如果你的卧室太热或太冷，或者噪音或光线太多，可能很难睡个好觉。确保您的卧室黑暗、凉爽、安静，以便有最好的机会睡个好觉。
再次精力充沛的提示
如果您正在寻找一种提高能量水平的方法，那么实施其中一些科学支持的健康提示可能是一个很好的起点。
1.早上第一件事就是喝水
安全的饮用水
可以帮助您的身体补充水分，并增强您的能量。您将需要干净的水，没有添加香料或甜味剂。水在早上很有帮助，因为它可以帮助将毒素排出你的系统，也有助于保持水分。
早上需要喝多少水？
每天，大多数人需要大约一半的体重盎司的水。你可以从早上喝一杯水开始，然后全天继续喝水。
早上需要喝热水还是冷水？
当你醒来时，最好喝凉水，因为你的身体在休息时处于“禁食”状态。冷水有助于改善新陈代谢并排出体内毒素。如果可以的话，喝冰水，但至少要确保喝的时候不热。
为什么早上醒来时调味水不是一件好事？
早上醒来时，最好喝白开水，然后在下午添加柠檬或薄荷等自己的调味料。早上喝太多含甜味剂的水实际上可能会使血糖水平升高并导致疲劳。
2. 以富含蛋白质的早餐开始新的一天
以富含蛋白质的早餐开始新的一天是获取未来一天能量的好方法。富含蛋白质的食物，如鸡蛋、酸奶、培根或香肠，可以帮助你更长时间地保持饱腹感，并为你全天提供持续的能量.
摄入蛋白质还有助于稳定血糖水平，并防止食用含糖食物后经常发生的可怕“难以接受”。
为什么要食用蛋白质而不是碳水化合物？
当您希望提高能量水平时，建议食用蛋白质。碳水化合物可能会导致血糖水平飙升，从而导致能量快速爆发，然后难以接受。
你需要多少蛋白质？
您需要的蛋白质量取决于您的体重和活动水平。建议的每日蛋白质摄入量约为每日卡路里的 10%。
3.早上锻炼
当你早上第一件事锻炼时，你会增加一整天的能量水平和新陈代谢。此外，锻炼可以增强肌肉质量，有助于保持身体苗条和健康。
你应该做什么样的练习？
您可以从十分钟的锻炼开始，或者只是在附近散步。随着时间的推移，您可以将锻炼时间增加到每天 30 分钟或更长时间。
你应该什么时候醒来锻炼？
建议早上第一件事锻炼，因为休息后身体的新陈代谢更加活跃。白天锻炼也有助于提高能量水平，但请确保您花一些时间休息。
如果您以前从未锻炼过，您从哪里开始？
好吧，您可以从慢跑或骑自行车等有氧运动开始。一旦你感到舒适，你可以做力量训练练习来增加肌肉质量。有氧运动和力量训练后，您可以进行伸展运动以结束锻炼。
4. 放松结束一天
以放松结束一天可能是准备休息的最佳方式。瑜伽、冥想或阅读都是睡前放松和平静心灵的好方法。
为什么睡前放松很新的？
睡前放松很新的，因为被称为皮质醇的压力荷尔蒙会在您醒来后数小时内保持高水平。你需要给你的身体大约一个小时的“安静时间”，这样你才能放松和准备休息。
休息前你需要什么？
您应该在睡前尽量避免明亮的灯光或电视屏幕，因为这些设备发出的蓝光会扰乱您的睡眠模式。尝试看书或时尚，以帮助您放松和更容易入睡。
5. 避免压力以提高能量水平
压力对你的健康从来都不是好事，会导致疲劳。如果您正在寻找放松的方法，请尝试每天抽出 20 分钟练习深呼吸练习或瑜伽伸展运动。
你有它。关于如何全天提高能量水平的一些新的提示。遵循这些提示，您很快就会感到精力充沛。避免早上喝太多口味的水，摄入蛋白质而不是碳水化合物，早上尽量锻炼。睡前放松一下，做一些瑜伽或冥想。通过遵循这些提示，您可以提高能量水平，每天感觉更加精神焕发和精力充沛。 编译 陈讲运
Do you find yourself dragging through the day, feeling sluggish and unmotivated? If so, it’s possible that your health is not where it should be. In this blog post, we will discuss five science-backed health tips for increased energy levels.
Why are you feeling sluggish
Lack of enough sleep
For many people, this can be a big problem. Adults should sleep for between 7 and 9 hours per night. If you’re not getting enough sleep; it’s likely that you’re feeling sluggish during the day.
Poor diet
What you eat can also have a huge impact on your energy levels. If you’re eating a lot of processed foods and fast food, your diet is probably poor.
Try opting for healthier choices such as fruits, vegetables, whole grains, and proteins to get a boost in energy. It is also to take pure water cleaned by a
berkey water filter
. A poor diet includes anything that causes spikes in your blood sugar, causes inflammation throughout your body, or anything that may cause other negative health effects.
Too much caffeine
Did you know that too much caffeine can actually make you feel more tired? Too much caffeine may initially give you more energy, but it throws off your body’s natural sleep cycle, which is why some people experience fatigue after the initial surge wears off. If you’re working on getting rid of that afternoon slump, try limiting your caffeine intake to the morning hours only.
Not enough exercise
Getting regular exercise can have a very positive impact on your health. Studies show that people who exercise regularly have more energy than those who don’t. Not to mention that exercise also makes you look better and feel great.
Bedroom environment
Believe it or not, the environment in which you sleep can also have an impact on your energy levels. If your bedroom is too hot or too cold, or if there is too much noise or light, it can be difficult to get a good night’s sleep. Make sure your bedroom is dark, cool, and quiet for the best chance at getting a good night’s sleep.
Tips to follow to be energetic again
If you’re looking for a way to increase your energy levels, implementing some of these science-backed health tips may be a good place to start.
1. Drinking water first thing in the morning
Safe drinking water
can help to rehydrate your body and give you a boost in energy. You will need water that is clean and has no added flavors or sweeteners. Water is helpful in the morning because it can help to flush toxins out of your system, and it also helps to keep you hydrated.
How much water do you need to drink in the morning?
Every day, most people require around half their body weight in ounces of water. You can start with a glass of water in the morning and then continue to drink water throughout the day.
Do you need to drink hot or cold water in the morning?
When you wake up, it is best to drink cool water because your body is in a state of “fasting” while you sleep. Coldwater helps to improve your metabolism and flush toxins from the body. Drink ice-cold water if you can, but at least make sure that it’s not hot when you drink it.
Why is flavored water not a good thing when you wake up in the morning?
When you wake up in the morning, it’s best to drink plain water and then add your own flavorings such as lemon or mint in the afternoon. Drinking too much-flavored water with sweeteners in the morning may actually spike blood sugar levels and cause fatigue.
2. Start your day with a protein-rich breakfast
Starting your morning with a protein-rich breakfast is a great way to get energy for the day ahead. Protein-rich foods such as eggs, yogurt, bacon, or sausage can help you feel fuller longer and give you sustained energy throughout the day.
Consuming proteins also helps to stabilize blood sugar levels and prevents the dreaded “crash” that often occurs after consuming sugary foods.
Why should you consume proteins instead of carbohydrates?
Consuming proteins is recommended when you are looking to increase your energy levels. Carbohydrates may cause blood sugar levels to spike, which results in a quick burst of energy followed by a crash.
How much protein do you need?
The amount of proteins that you need depends on your weight and activity level. The recommended daily allowance for protein intake is about 10% of your daily calories.
3. Exercise in the morning
When you exercise first thing in the morning, you’ll increase your energy levels and metabolism for the whole day. Plus, exercising builds muscle mass which helps to keep your body lean and fit.
What kind of exercises should you do?
You can start with a ten-minute workout or simply take a walk around your neighborhood. As time goes on, you can increase the length of your workouts to thirty minutes or more each day.
What time should you wake up to exercise?
Exercising first thing in the morning is recommended because your body’s metabolism is more active after you rest. Exercising during the day can also help to boost energy levels, but make sure that you are taking some time to rest.
Where do you begin if you’ve never exercised before?
Well, you can start with a cardio workout like jogging or cycling. Once you get comfortable, you can do strength training exercises to build muscle mass. After cardio and strength training, you can do a stretching routine to end your workout.
4. End your day with relaxation
Ending your day with some relaxation may be the best way to prepare for bed. Yoga, meditation, or reading are all great ways to relax and calm the mind before sleep.
Why is it important to relax before bed?
Relaxing before bed is important because the stress hormone known as cortisol will stay at high levels for hours after you are awake. You need to give your body about an hour of “quiet time” so that you can relax and prepare for sleep.
What do you need before sleeping?
You should try to avoid bright lights or TV screens before bed, as the blue light emitted by these devices can disrupt your sleep patterns. Try reading a book or taking a bath to help you relax and fall asleep easier.
5. Avoid stress to increase energy levels
Stress is never good for your health and can contribute to fatigue. If you are looking for ways to relax, try taking 20 minutes out of your day to practice deep breathing exercises or yoga stretches.
There you have it. Some great tips on how to increase your energy levels throughout the day. Follow these tips, and you’ll be feeling more energetic in no time. Avoid drinking too much-flavored water in the morning, consume proteins instead of carbohydrates, and try to exercise in the morning. Relax before bedtime with some yoga or meditation. By following these tips, you can increase your energy levels and feel more refreshed and energized each day.返回搜狐，查看更多
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