Perednik Healthy Life Info

Have we ever wondered why the energy very quickly eroded from within the body so that the weary and lifeless often stop by to make “clouds” in our heads the gray.

Prevention has been brewing some new research on sleep, metabolism, stress, and kronobiologi to identify the most vulnerable time for us to experience fatigue. With the help of experts, Prevention also makes it easy for our best strategy to combat the problem.

Here are the eight secrets that will be able to make sure we woke up feeling refreshed and “filled”, stay awake all day, and make us sleep well at the time.

1. When to wake up
Compared to a nap, better get used to waking up at the same hour every day, and bersahabatlah with light. This will make sirklus circadian or body clock still work in harmony for 24 hours every day.

With the “absence” of light, wake-sleep cycle our bodies will be delayed approximately 12 minutes each day and should 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 clock can be running on time, hit its target 30 minutes of light exposure each day. In fact, even during the day Saturday where we more often use them to sleep longer. An easy way: walk out the house for 30 minutes or ate breakfast with the window open. If the schedule forced us to wake up when the sun has not appeared, we could use the lights in the house.

2. What to eat
Perbanyaklah Reduce intake of carbohydrates and 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 latest study found, women who reduced 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 five servings of vegetables, two servings of fruit and 3-4 servings of carbohydrates (preferably whole wheat), such as bread, rice, pasta and cereals.

3. Time to eat
Set hours of eating the same thing every day. Our caloric needs are closely linked with our daily activities, including when we wake, sleep or when to spend the most energy (eg, walking at the end of the day). “Our bodies were tired when we often skip breakfast or lunch hours,” said the layman. Semerawut only diet that will cause hunger and appetite increased. So not in a hurry and failed to breakfast, better prepare 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. Eliminate stress
No need to meditate for 20 minutes, just by the session of “calm” moment. In fact, only in the range of 3 minutes, meditation has been able to reduce levels of stress hormones that will tense 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 listening to our breathing slowly. When the mind is disturbed, just imagine there is a cloud that floats in the sky. Then, visualize something or someone who can make us feel happy. Can be a beautiful place we’ve ever visited, people we love, or something we love to do.

5. Rest before going to bed
Instead of looking for the “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 enhance 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 a book or magazine. Make sure the lights that we use no more than 60 watts and we turn off the computer or laptop at least 1 hour.