How to Increasing Your Energy level ?

 How to Increasing Your Energy Level.....?

If you feel tired rather early on in the day, you are not alone. It is not uncommon for people to feel a sudden drop in their energy levels mid afternoon. Of course, you will be aware of how inconvenient this can be, particularly if you still have a few hours until your workday is over. Now, there are a number of medical conditions that could be causing your fatigue. However, if you have ruled out any illness but still continue to feel quite tired, it is time to start making some important changes. In this article, you will find all the ways that you can increase your energy levels naturally:

Get Enough Sleep

It should come as no surprise that a lack of sleep might be the main culprit. It is that about more people in the Indian alone have sleeping problems. Losing out on sleep at night means that you spend the following day feeling drowsy and having to deal with plummeting energy levels.

Ideally, you should be getting about seven to eight hours of sleep each night. Creating the right sleeping atmosphere, getting into the right routine, and doing away with electronic devices at night can help you sleep. To really improve your sleep patterns, look through useful designated sites like Improvement.

Get More Exercise

Now, the last thing that you may want to do when you are feeling tired is to move around. However, this is precisely what might help you to boost your energy levels. So, why does this happen? Well, the main advantage of exercise is that it increases the blood flow to your tissues and muscles.

This means that these regions receive a greater number of nutrients which they are able to convert into energy. If you lead a somewhat sedentary life, don’t worry, you won’t have to do anything too crazy. Instead, just starting out with 20 minutes of low impact exercise could make all the difference.

Drink More Water

While between 50 percent and 75 percent of your body is made up of water, you are continuously losing it throughout the day. Unfortunately, few people actually drink enough water to replace what is being lost. This is one of the reasons that they experience lagging energy levels. To combat this, try drinking more water throughout the day.

 

Reduce the Stress in Your Life

Believe it or not, all the stress that you are facing in your life could be sapping your energy. Just think about what happens to your body when you are stressed out – it goes into fight or flight mode. As a result, your body becomes hyper-aroused, causing it to use up even more energy.

So, you should find a way to cut down on the stress in your life. You could try yoga or meditation so that you will be better-equipped to deal with stressors. It can also be a good idea to rely on your social network and frequently catch up with friends and family so that you have a good outlet.

Incorporating These Tips To Increase Your Energy Levels Naturally

These are all the ways that you can improve your energy levels naturally. After incorporating these tips into your lifestyle, you are sure to  see a difference.

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Related post:-Why Important Exercise?

Why is sleep so important?

 Why is sleep so important?

We spend approximately a third of our lives sleeping. Why? Because our bodies need sleep to function during waking hours. Although sleep is one of our basic daily needs, more than 60 percent of adults say their sleep needs are not being fully met during the week. Sleep, like nutrition and physical activity, is critical to our health, and when we don’t get enough, we sacrifice more than just a good night’s sleep.

Why is sleep so important?

The quality of your sleep directly affects your mental and physical health and the quality of your waking life, including your productivity, emotional balance, brain and heart health, immune system, creativity, vitality, and even your weight. No other activity delivers so many benefits with so little effort!

When you’re scrambling to meet the demands of a busy schedule, though, or just finding it hard to sleep at night, getting by on less hours may seem like a good solution. But even minimal sleep loss can take a substantial toll on your mood, energy, mental sharpness, and ability to handle stress. And over the long-term, chronic sleep loss can wreak havoc on your mental and physical health.

Sleep isn’t merely a time when your body shuts off. While you rest, your brain stays busy, overseeing biological maintenance that keeps your body running in top condition, preparing you for the day ahead. Without enough hours of restorative sleep, you won’t be able to work, learn, create, and communicate at a level even close to your true potential. Regularly skimp on “service” and you’re headed for a major mental and physical breakdown.

The good news is that you don’t have to choose between health and productivity. By addressing any sleep problems and making time to get the sleep you need each night, your energy, efficiency, and overall health will go up. In fact, you’ll likely get much more done during the day than if you were skimping on shuteye and trying to work longer.

How Much Sleep Do You Need?

Sleep requirements vary from person to person. How much sleep you need will vary depending on your age and especially by lifestyle and health. When determining your personal sleep needs, it is important to assess not only where you fall on the sleep spectrum, but also to examine what other factors are affecting the quality and quantity of sleep you need, such as a job or daily routine. In general, however, the National Institute of Health suggests the following sleep recommendations by age group:  

Age	Recommended Amount of Sleep per Night
Newborns	16-18 hours
Preschool-aged children	11-12 hours
School-aged children	At least 10 hours
Teens	9-10 hours
Adults 18+ (including the elderly)	9-10 hours

The importance of deep sleep and REM sleep

It’s not just the number of hours you spend asleep that’s important—it’s the quality of those hours. If you give yourself plenty of time for sleep but still have trouble waking up in the morning or staying alert all day, you may not be spending enough time in the different stages of sleep.

Each stage of sleep in your sleep cycle offers different benefits. However, deep sleep (the time when the body repairs itself and builds up energy for the day ahead) and mind and mood-boosting REM sleep are particularly important. You can ensure you get more deep sleep by avoiding alcohol, nicotine, and being woken during the night by noise or light. While improving your overall sleep will increase REM sleep, you can also try sleeping an extra 30 minutes to an hour in the morning, when REM sleep stages are longer. 

Signs that you’re not getting enough sleep

If you’re getting less than eight hours of sleep each night, chances are you’re sleep deprived. What’s more, you probably have no idea just how much lack of sleep is affecting you.

How is it possible to be sleep deprived without knowing it? Most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate. Furthermore, if you’ve made a habit of skimping on sleep, you may not even remember what it feels like to be truly wide-awake, fully alert, and firing on all cylinders. Maybe it feels normal to get sleepy when you’re in a boring meeting, struggling through the afternoon slump, or dozing off after dinner, but the truth is that it’s only “normal” if you’re sleep deprived.

You may be sleep deprived if you…

• 🔅 Need an alarm clock in order to wake up on time
• 🔅 Rely on the snooze button
• 🔅 Have a hard time getting out of bed in the morning
• 🔅 Feel sluggish in the afternoon
• 🔅 Get sleepy in meetings, lectures, or warm rooms
• 🔅 Get drowsy after heavy meals or when driving
• 🔅 Need to nap to get through the day
• 🔅 Fall asleep while watching TV or relaxing in the evening
• 🔅 Feel the need to sleep in on weekends
• 🔅 Fall asleep within five minutes of going to bed

The effects of sleep deprivation

While it may seem like losing sleep isn’t such a big deal, sleep deprivation has a wide range of negative effects that go way beyond daytime drowsiness. Lack of sleep affects your judgment, coordination, and reaction times. In fact, sleep deprivation can affect you just as much as being drunk.

The effects include:

• 🔅 Fatigue, lethargy, and lack of motivation
• 🔅 Moodiness and irritability; increased risk of depression
• 🔅 Decreased sex drive; relationship problems
• 🔅 Impaired brain activity; learning, concentration, and memory problems
• 🔅 Reduced creativity and problem-solving skills; difficulty making decisions
• 🔅 Inability to cope with stress, difficulty managing emotions
• 🔅 Premature skin aging
• 🔅 Weakened immune system; frequent colds and infections; weight gain
• 🔅 Impaired motor skills and increased risk of accidents; hallucinations and delirium
• 🔅 Increased risk of serious health problems including stroke, diabetes, high blood pressure, heart disease, Alzheimer’s disease, and certain cancers.

                              How to Improvement your healthy lifestyle visit

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Bad food combinations, fruits after meal.

Bad food combinations, fruits after meal.....

 Bad food combinations, fruits after meal.

Fruits are a healthy addition to your diet, but eating fruits right after dinner is not healthy. It is difficult for the body to digest fruits properly if you eat them immediately after dinner. Also, the sugar content in fruit is likely to keep you awake and hinder digestion.

It is better to eat fruit 30 minutes before dinner. People who have diabetes must carefully choose fruits as the sugar content in many can increase the blood sugar level.
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Dietary guidelines: DIABETES

Dietary guidelines: DIABETES

Drink plenty of water.

Maintain your healthy/ ideal body weight.

Have small frequent meals in a day and don’t skip any meal. The gap between two meals, however, should not exceed 3 to 3½hours in order to maintain blood glucose levels.

Eat more of fiber in diet hence eat more of fruits and vegetables. Vegetables such as broccoli, beans, spinach, peas and leafy vegetables can be consumed and fruits like apple, papaya, guava, kiwi, oranges, pear, etc.

Include complex carbs in diet like wholewheat grains, brown rice, oats, etc.
Include lean protein in diet like lean chicken, fish, sprouts, pulses and low-fat dairy products in diet like skimmed milk, yogurt.

Eat healthy fats like Omega-3 in the diet. E.g.Fish, flax seeds, olive oil, walnuts, etc.
The recommended cooking methods for non-veg items are baking, grilling, roasting, steaming, boiling or broiling.

Include fenugreek seeds, flax seeds, cinnamon powder and wheat grass in the diet. (Overnight soaked methi seeds are also considered an effective remedy). Limit the salt intake in the diet.

Exercise daily for 30 mints at least. Helps in controlling weight in the obese and diabetic patients by improving the insulin sensitivity and thereby lowering the blood glucose levels. E.g. walking, cycling, swimming, etc. Sleep well.

Avoid all simple carbs in diet like white rice, white bread, media, corn flour, etc.

Avoid all processed, sugary, junk and fried food.

Avoid eating sugar, honey, jaggery, sugarcane, pickles in oil.

Don’t eat fruits like banana, mango, chickoo, custard apple, jack fruit, and grapes.

Avoid eating saturated fat in diet like butter, red meat, mayonnaise, etc.

Avoid eating roots and tubers like potato, sweet potato, etc.

Avoid drinking aerated drinks.

Avoid drinking alcohol.

Avoid drinking coconut water, milkshakes and fruit juices (instead consume a whole fruit).

Manage your stress levels. Try yoga.

Quit smoking.

Don't let the Diabetes control you! You control the Diabetes!

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### Weight loss, Health, Fitness and Child Nutrition Guidance visit Happylife Wellness

How to calorie maintain....??

How to calorie maintain....??

Coach Hironmoy (Lifestyle Wellness Specialist) :- Date 07.08.2020.

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What is Calorie?

Calorie is actually a unit of measurement for energy, like kg & gm are units of Weight.For example, It is like FUEL we use for the Car.🔥

 

Why Calorie important

 

 Human body requires calories to generate energy for doing daily activities, even we need calorie to sleep😄.

HOW do we get Calories

We are getting calories from food which we eat daily to daily basis.

Like Breakfast,Snacks,Lunch,and Dinner.

 

There are 3 types of food contain calories.

1) Carbohydrates

2) Protein,

3) Fat.

Above all there are

High calories and Low Calories.

High Calories 👇

Cold drinks or any sugary drinks, Any deep fried item and too much carbohydrates and fatty  food in our meal.

Basically these are the food with high calories but very less nutrition.

 

If you consume more calories from carbs and fat like these  but don't burn with any physical activities that food turns into fat and stored in the body as it is not burned. This is how weight gain occurs and affects our health.

 

Typically our Indian

Breakast Calorie= 400- 600cal.

Snacks = 200 - 300 Cal.

Lunch = 700 -1000 Cal.

 

LOW CALORIES👇

Fruits, Vegetables and some whole grains contains less calories with more nutrition.

 

Guide a which contains full of nutrition, which body needs daily to daily basis.