It is very good when we wake up in a good mood and with enough energy to cope with daily activities. However, all this energy does not always accompany us in our daily tasks: working, studying, taking care of the house, paying attention to family and friends, practicing physical exercises, going to social commitments, taking care of food, health, physical appearance, etc. Wow, it just tires of thinking. But not everything is lost, very simple habits can frighten off the indisposition and make your body and mind well disposed.

Here are some tips to help recharge your daily energy:
Wake up early and whimsical in the morning food
The brain needs nutrition to function properly. So waking up early makes you eat healthier in the morning, decreasing your intake of sweets and soft drinks during the day. A good breakfast includes a fruit to lower your glycemic index, a bread, a slice of cheese, a scrambled egg, a yogurt with some oatmeal or flaxseed fruit. The ideal is to consume proteins, vitamins and carbohydrates, preferably wholemeal, in breakfast. That's because if you start the day with a high dose of sugar, feel an instantaneous energy, followed by a fall. This is called the glucose peak, that animation that comes right after the sweet, but then leaves a feeling of fatigue and laziness, the result of the exaggerated secretion of insulin generated by the consumption of refined sugar. This ingredient is present in the white flour of cake and French bread.

Eat every three hours
Staying without eating for a long time makes the body alert and accumulates fat, because it does not know when it will receive food again. In prolonged fasting, the body increases the production of insulin, causing hypoglycemia (lack of blood sugar). When this happens, symptoms such as weakness, dizziness and malaise are common.

When we feed in short periods, our energy expenditure and our satiety are higher, which prevents abuse at breakfast, lunch and dinner. This habit is acquired with planning and dedication. Start planning meals throughout the day and carry some kind of food in your bag, such as cereal bars, fruits, among others. Thus, if any unforeseen event arises, you will not be without food.
Practice physical exercises
Studies have proven that lack of time is no longer an excuse for a sedentary lifestyle. One of them, conducted by Taiwan's National Health Research Institute, revealed that doing 15 minutes of daily physical exercise reduces the risk of death by 14% and increases life expectancy by up to three years. But don't just take the first step. Try to invest in a more intense activity, lasting one hour, which does not even correspond to 4% of your time in a full day.
Rate your sleep
Sleep is related to the maintenance and conservation of energy, maturation of the central nervous system, strengthening of the immune system, consolidation of memory and learning, secretion and release of hormones (growth hormone, insulin, among others), thermoregulatory function, relaxation and muscle rest. But sleeping is not always easy. Stress and poor diet interfere in the quality of sleep.

The time each person needs to sleep is only a general estimate, since each organism and lifestyle are unique: adults, from six to eight hours, and children, from nine to 11 hours. During sleep, the body decreases the production of cortisol and adrenaline, controlling stress.

Weight loss is another issue also related to sleep. When we sleep, the production of leptin, the satiety hormone, increases, and that of grelina, the appetite hormone, decreases. In other words, an adequate sleep regulates our hormonal system, reducing the desire to attack the refrigerator the next day.

Have a balanced diet
Certain foods, such as fruits, vegetables, vegetables, grains and seeds, provide vitamins and proteins that help give energy to the body. That's why having a diversified diet is an important point for well-being.
Have regular hours
Having fixed schedules to perform tasks and maintain a regular sleep routine is also of utmost importance because it helps the body to organize itself and have more energy the next day.
Stay hydrated
Lack of water is one of the reasons why many people feel tired all the time. Many studies have shown that dehydration causes fatigue and drowsiness during daily activities.
Decrease excess mental activity
Before going to bed, the ideal is to leave aside devices such as smartphones, computers and television, because excessive mental activity can impair the quality of sleep. It is recommended to adopt activities that relax the mind and body. Stretching exercises and meditation usually help.

Have a hobby
When you withdraw or diminish from your life an act that gives you pleasure, you need something to occupy and replace it. Otherwise, you will begin to behave impulsively and may lose control. Acts such as going to the movies, reading a book, listening to music, dancing, singing, practicing a sport, studying something new or even adopting a pet are some of the options to help you have more well-being, physical and mental pleasure and feel well and happier.

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