When feeling sleepy, many people turn to unhealthy products, such as energy drinks, heavy coffee, or sweets. Natural foods are a better option to keep us awake.

Fatigue can have different causes. It is often due to lack of sleep, little physical activity or too high a level of stress, which causes the body not really to start in the morning.

Diet also influences our concentration and availability of energy for the day. So you can do a lot with a small change in your eating habits. If you avoid consuming poor quality fats, products based on refined flours or with added sugars, you start supporting your body in the morning.

Similarly, some foods are particularly suitable for waking you up when your concentration starts to drop. This way you will not need to resort to caffeine.

HELPS TO STAY AWAKE

1. GREEN TEA, THE HEALTHY ALTERNATIVE TO ENERGY DRINKS

Avoid caffeinated drinks full of sugar. While they make you feel awake very quickly, they wear off in no time and leave you more tired and sleepy than before.

Better to have a cup of hot green tea. Green tea, especially the matcha variety, is especially suitable to wake you up as it contains caffeine, but its effect is moderated by other substances present in the leaves of Camellia sinensisFor this reason it is well tolerated and also stimulates the metabolism.

However, the effect of the tea does not develop immediately, it may take between one to two hours until you feel the effect. So have a cup in the morning and one before the midday slump, to give yourself time to act.

2. FRUITS THAT HELP YOU WAKE UP

In general, the fruit has many qualities that will help you stay awake. An apple for example contains fiber, carbohydrates, vitamin C, potassium, antioxidant polyphenols and calcium. All of these nutrients support energy balance.

Citrus fruits help when your eyes feel heavy. How about a freshly squeezed orange, lime or lemon juice to wake you up? The vitamins and essential oils contained in the juice give you an energy boost. The fragrance alone is already uplifting and rousing you.

3. VEGETABLE SOFTNESS AGAINST FATIGUE

The following vegetable smoothie recipe can also help you if you don’t want to or can take citrus juices (some people get heartburn). It provides you with many vitamins such as vitamin C, vitamin A in the form of beta-carotene and vitamins of group B, as well as with important trace elements and minerals, such as magnesium, zinc and iron. To do it you need:

Ingredients:

  • 50 g apple
  • 50 g tomato
  • 50 g cucumber
  • 30 g bell pepper
  • 20 g of celery
  • 200 ml of water

Elaboration:

  1. Process all the ingredients in the blender.
  2. You can vary the consistency through the amount of water. In principle, a 1: 1 ratio is applied. Therefore, if you use 200 grams of vegetables and fruit, you need about 200 milliliters of water.
  3. You can enrich the smoothie, for example with flaxseed oil, walnuts or a splash of ginger juice.

4. CHOCOLATE, THE ENERGY BOOST PAR EXCELLENCE

Chocolate can instantly eliminate fatigue. A few pieces are enough to give you energy. The nutrients contained in chocolate are quickly absorbed.

However, not all chocolate helps in the same way. You should pay attention to the following characteristics:

  • It must have the highest possible cocoa content (always above 70%).
  • Be made of organic ingredients and, if possible, fair trade.
  • Observe the type of fat: avoid palm and undefined vegetable fat. The best is the cocoa butter itself.

You should eat 30g maximum that will be enough to clear your mind and get back to focus.

5. MOVEMENT AND SHORT BREAKS TO STAY AWAKE

Sometimes the aforementioned guidelines don’t quite help you, then the move will get the job done. Take a short walk in the park, walk around the block, or do some exercises with the window open, for example:

  • Breathing exercises
  • Concentration exercises
  • Leg stretching exercises
  • Neck and shoulder exercises

All these movements stimulate circulation, you will also avoid tension and supply your body with a good dose of oxygen.

Also include short breaks in your daily routines in which you can do something different from what you are doing. For example, on these breaks, you can practice mindfulness. In this way, your brain will rest and you will be able to regain your ability to concentrate.

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