Thursday, September 8, 2011
Tips Stay Fit every day (to overcome fatigue naturally)
Have we ever wondered why the energy very quickly eroded from within the body so that the fatigue and lackluster often stop by to make a "cloud" in our heads the gray.
Prevention has devised some of the latest research on sleep, metabolism, stress, and Chronobiology in order to identify the most vulnerable time for us to experience fatigue. With the help of experts, Prevention strategies also make the easiest for us to fight the problem.
Here are the eight secrets that will ensure we wake up feeling refreshed and "filled", stay awake all day, and make us sleep well at the time.
1. When to wake upCompared to nap, better get used to waking up at the same hour every day, and Be in the light. This will make sirklus circadian or biological clock body to work in harmony for 24 hours every day.
With the "absence" of light, wake-sleep cycle our bodies will be delayed about 12 minutes every day and have to work for 24.2 hours. If this condition is left and we still get up at the same time, do not be surprised if our body is often tired.
In order for our biological clocks run on time, the target 30 minutes exposure to light every day. In fact, even on Saturdays where we more often use them to sleep longer. An easy way: walk out of the house for 30 minutes or eating breakfast with the windows open. If the schedule forced us to wake up when the sun has not yet appeared, we could use the lights in the house.
2. What to eatReduce your intake of carbohydrates and introduce more protein. Although able to perform rapid combustion, carbohydrates can deplete a lot of energy when we eat them in excess amount. Donald K Layman, PhD, professor of nutrition at the University of Illinois in the final study found that women who reduced their intake of carbohydrates and increasing protein intake in the diet they will feel more energetic.
Limit your daily intake of carbohydrates we are less than 159 grams. The best division is 5 servings of vegetables, 2 servings of fruit and 3-4 servings of carbohydrates (preferably whole wheat), such as bread, rice, pasta and cereals.
3. Time to eatSet the same meals every day. Our caloric needs are closely linked with our daily activities, including when we wake, sleep or while spending most energy (example: walk at the end of the day). "Our bodies were tired when we often skip breakfast or lunch," says Layman. Semerawut diet will only lead to hunger and appetite increased. In order not to hurry and failed to breakfast, the better prepared our breakfast menu at night harinya.Jika often forget to eat lunch? Ceramic by bringing lunch from home that we can eat at our desks.
4. Eliminating stressNo need to meditate for 20 minutes, enough with the session of "quiet" moment. In fact, in just a span of 3 minutes, meditation has been able to reduce levels of stress hormones that will strain the muscles and constrict blood vessels, "says Judith Orloff, MD, a psychiatrist at UCLA and author of Positive Energy.
Take a little time to rest from daily routine solid. Find a quiet place where we will not be disturbed, including the toilet. Sit back and close your eyes. Try to listen to our breathing slowly. When the mind is disturbed, just imagine there is a cloud floating in the sky. Then, visualize something or someone that can make us feel happy. Can be a beautiful place we've ever visited, people we love, or something we enjoy doing.
5. Rest before going to bedInstead of looking for "gossip" on Facebook, it's better to read a book or watching television. Studies show that bright light (which is equivalent to the morning light) will increase brain activity. Experts believe the light from a computer or laptop is able to make our sleep cycle becomes disrupted.
So what's the difference with the television? Usually the visibility of people watching television about 4.5 meters so that the light reaching the eye takes a little longer. However, the most advisable is to read books or magazines. Make sure the lights that we use no more than 60 watts and turn off the computer or laptop at least 1 hour.
Prevention has devised some of the latest research on sleep, metabolism, stress, and Chronobiology in order to identify the most vulnerable time for us to experience fatigue. With the help of experts, Prevention strategies also make the easiest for us to fight the problem.
Here are the eight secrets that will ensure we wake up feeling refreshed and "filled", stay awake all day, and make us sleep well at the time.
1. When to wake upCompared to nap, better get used to waking up at the same hour every day, and Be in the light. This will make sirklus circadian or biological clock body to work in harmony for 24 hours every day.
With the "absence" of light, wake-sleep cycle our bodies will be delayed about 12 minutes every day and have to work for 24.2 hours. If this condition is left and we still get up at the same time, do not be surprised if our body is often tired.
In order for our biological clocks run on time, the target 30 minutes exposure to light every day. In fact, even on Saturdays where we more often use them to sleep longer. An easy way: walk out of the house for 30 minutes or eating breakfast with the windows open. If the schedule forced us to wake up when the sun has not yet appeared, we could use the lights in the house.
2. What to eatReduce your intake of carbohydrates and introduce more protein. Although able to perform rapid combustion, carbohydrates can deplete a lot of energy when we eat them in excess amount. Donald K Layman, PhD, professor of nutrition at the University of Illinois in the final study found that women who reduced their intake of carbohydrates and increasing protein intake in the diet they will feel more energetic.
Limit your daily intake of carbohydrates we are less than 159 grams. The best division is 5 servings of vegetables, 2 servings of fruit and 3-4 servings of carbohydrates (preferably whole wheat), such as bread, rice, pasta and cereals.
3. Time to eatSet the same meals every day. Our caloric needs are closely linked with our daily activities, including when we wake, sleep or while spending most energy (example: walk at the end of the day). "Our bodies were tired when we often skip breakfast or lunch," says Layman. Semerawut diet will only lead to hunger and appetite increased. In order not to hurry and failed to breakfast, the better prepared our breakfast menu at night harinya.Jika often forget to eat lunch? Ceramic by bringing lunch from home that we can eat at our desks.
4. Eliminating stressNo need to meditate for 20 minutes, enough with the session of "quiet" moment. In fact, in just a span of 3 minutes, meditation has been able to reduce levels of stress hormones that will strain the muscles and constrict blood vessels, "says Judith Orloff, MD, a psychiatrist at UCLA and author of Positive Energy.
Take a little time to rest from daily routine solid. Find a quiet place where we will not be disturbed, including the toilet. Sit back and close your eyes. Try to listen to our breathing slowly. When the mind is disturbed, just imagine there is a cloud floating in the sky. Then, visualize something or someone that can make us feel happy. Can be a beautiful place we've ever visited, people we love, or something we enjoy doing.
5. Rest before going to bedInstead of looking for "gossip" on Facebook, it's better to read a book or watching television. Studies show that bright light (which is equivalent to the morning light) will increase brain activity. Experts believe the light from a computer or laptop is able to make our sleep cycle becomes disrupted.
So what's the difference with the television? Usually the visibility of people watching television about 4.5 meters so that the light reaching the eye takes a little longer. However, the most advisable is to read books or magazines. Make sure the lights that we use no more than 60 watts and turn off the computer or laptop at least 1 hour.
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