You feel tired? Try these guidelines
Sometimes, as the week progresses, we are accusing a certain fatigue which. In the first instance, we think that it is the result of the accumulation between going to and from work, the hours of the gym, the time to prepare meals ... We are generating a state of fatigue that, perhaps, culminates with us sitting on the sofa, tired , watching any television program on duty. And to all this, as a cherry, we add that we are with the period.
It is possible, that before this situation, you look for a turn of 180º so that each week Do not repeat the same story. Maybe you have to dig into your diet and see if there is any kind of lack of essential elements. Therefore, to elevate your lack of energy and your mood, pay attention to these tips.
Elevate the intake of Omega-3
Diets can wreak havoc. This happens, above all, when fats are somewhat "demonized" and these calories are replaced by miraculous products of the type light that, in the end, continue to provide a high amount of sugars that do not they are worthless.
The term healthy fats is mainly related to unsaturated fats, composed of mono- and polyunsaturated fats. These contain substances known as essential fatty acids. That is, they are micronutrients of the highest value for the optimal maintenance of our health. Possibly you will hear the fatty acids Omega-3 . Well they treasure a lot of beneficial properties for our system .
Specifically, they are defined within this chain of fats: EPA and DHA , Eicosapentaenoic and Docosahexaenoic Acids respectively. They have a number of characteristics that contribute to:
- Improve body composition (lose fat and maintain muscle mass)
- Reduce cholesterol
- Help in gaining lean muscle mass
- Improving strength and endurance
- Supporting the reproductive system
- Strengthening the bones
- Maintenance of the health of the skin and eye system
Our brain is constituted around 60% of the encephalic mass by DHA, so we can appreciate the magnitude of incorporating these in our day to day . They help in the maintenance of the cell membrane of the neurons intervening in the correct communication between them (synapses). By this, the synthesis of neurotransmitters (chemicals secreted by the brain that govern faculties on our behavior: from mood, to mood or feeling of well-being and motivation) will be more likely.
Depressive symptoms, anxiety, lack of desire to undertake, etc. All these negative signs serve a cognitive reason, which as far as possible can be solved with the correct nutrition .
The Omega-3 acids are They are found in vegetable sources (nuts, flax seeds ...) and animals (blue fish). So, even if vegan eating habits are maintained, they can be obtained.In this sense, the type of nutrient will also cause certain effects on our abilities. If you are someone who starts the day with carbohydrate sources, influenced by some brand of cereal with false promises, you may not be doing well.
Incorporate too many carbohydrates in your breakfastit will influence to elevate the sanguine glycemia, and of there, that your pancreas segregates the insulin. This hormone reduces and regulates the blood sugar level. At the same time, it can cause a effect of lethargy or drowsiness. So even shortly after eating breakfast, and of course, just getting up, you may feel tired.
In this meaning, a source of proteins of high biological value should reign in your breakfast. The protein will provide amino acids, essential elements of construction, for the recovery and regeneration of tissues. Another favorable point is that the protein is the macronutrient that causes a higher index of satiety. Therefore, with the protein you will avoid pecking between meals. In addition, it will help to help you in the process of fat loss, since it has been observed that, where the protein predominates, lower levels of the hormone that stimulates hunger, the ghrelina .
If you are looking for options to incorporate into your breakfast , you can choose between these:
- Scrambled eggs
- Greek yogurt with berries
- Soy protein smoothie with vegetables
Starting the day with one of these options or others with high protein content will help you face the day with more energy!
If you are vegan, attention with vitamin B12
Finally, another important advice. Pay close attention to sources that contain B group vitamins. Among its many functions, it is important to be involved in the energy metabolism . This means that they help extract nutrients from our diet. In particular, the most important in this aspect is vitamin B12. Its deficit is associated with cases of anemia, in addition to damaging the nervous system.
In the metabolization of glucose, the most prevalent energy intervenes in activities that maintain a certain intensity. Along with B6 and Folic Acid , they have a prominent role in the synthesis of the neurotransmitter serotonin, which is essential to promote positive mood.
The sources of these vitamins are found in both animals and vegetables (eggs, green leafy vegetables, veal liver ...). Except, vitamin B12 is only found in the animal kingdom . With what if you are vegan, you should provide it through supplementation.
If you want to see your mood improved and face each day with more energy, follow these guidelines!
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