Many people use unhealthy guards like Energy drinks to be awake and concentrated during the day. Natural guardians are better for the body.
Fatigue can have different causes. Often it is too little sleep, lack of exercise and a too high stress level that the body doesn’t really get going in the morning.
Diet also has an impact on our concentration and energy for the day. So you can do a lot with a small change in your eating habits. By avoiding too much fat, carbohydrates and sugar, you can already support your body in the morning. In addition, it can help drink at least 1.5 liters of water regularly over the day, as a slight lack of water can cause tiredness.
In the same way, some foods are particularly suitable as a guardian if your concentration subsides. You will not need to fall back on caffeinated drinks such as cola or even energy drinks in the future!
Wachmacher Green Tea: Healthy alternative to energy drinks
Avoid sugar -heavy, caffeinated drinks in the morning or in the afternoon. They worry that you feel more alert immediately, but their effect quickly subsides and you are tired than before in case of doubt. Better treat yourself to a cup of hot tea. Green tea is particularly suitable as a guard: it is well tolerated and the bitter substances contained in the tea stimulate the metabolism.
The guilty effect of the tea does not start immediately because the caffeine is bound to the tannins. This increases the body more slowly than with coffee, but it looks longer. A cup of tea (0.25 liters) contains about 38 milligrams of caffeine. According to the European Food Safety Authority, up to 400 milligrams of caffeine per day – distributed throughout the day – are considered harmless for healthy adults.
Fruit as a guardian
In general, fruit has many properties that wake you awake. An apple contains, for example:
-
Calcium,
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Potassium,
- and different vitamins.
All of these ingredients support your energy balance. Of course, fruit also contains fructose, which is known as an energy supplier. However, fructose is not really healthy, so you should make sure not to eat too much fruit!
Citrus fruits in particular help when the eyes are difficult. How about a freshly pressed orange, lime or lemon juice, for example? The vitamins and essential oils contained therein ensure an energy boost. The fragrance alone is stimulating and wakes up.
Chocolate: the energy sluggish par excellence
Yes, it is true: chocolate can drive out tiredness. The reason for this is the ingredient theobromine, an alkaloid that is closely related to caffeine and is stimulating. A stop is enough to give you new energy. The nutrients in the chocolate are quickly absorbed by the body.
However, not every chocolate helps equally well – it is best if you use a dark chocolate with a high cocoa content. Pay attention to the following features for chocolate:
- It should be high quality as possible and have a high cocoa content,
- be made from ingredients from fair trade-you can see that from the seal of Fairtrade chocolate and
- be as organic certified as possible, what you recognize from an organic seal.
With chocolate, as with other sweets, of course: do not for the sake of your health too much – a piece is enough so that you feel more alert again. You can find recommended Fairtrade chocolates in many supermarkets.
Already knew? You can make chocolate yourself.
Besty list: The best organic fair trade chocolates
-
Place 1Zotter chocolate
4.9
32
Detailed Zotter **
2nd placeThe good organic chocolate
4.6
78
Detail mytime **
3rd placePaccari chocolate
4.9
20
detail
4th placeGEPA chocolate
4.8
22
Detaileda **
5th placeFairafric
5.0
13
Detailed foodbuy **
6th placeOriginal Beans chocolate
5.0
11
Detailed foodbuy **
7th placeRewe organic chocolate
4.5
21
Detailed Rewe **
8th placeBonvita rice milk chocolate
4.3
20
detail
9th placeEthiquable chocolate
5.0
5
detail
10th placeNaturata chocolate
4.6
5
Detailing stock **
11th placeVivani chocolate
5.0
3
Detailed Vantastic Foods **
12th placePerú Puro
5.0
1
detail
13th placeRapunzel chocolate
5.0
1
Detailing stock **
Rank 14ichoc vegan chocolate
3.0
2
Detailed Vantastic Foods **
Movement and short breaks as a guardian
Sometimes the tips mentioned above do not help, then movement is the best vigilant. Take a short walk through the park or a few exercises with an open window, for example:
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Breathing exercises,
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Concentration exercises,
-
Stretching exercises for legs,
- Or exercises for neck and shoulders.
This stimulates your circulation, you prevent tension and supplies your body with a good dose of oxygen.
You can also treat yourself to short breaks in which you deal with something completely different. For example, during these breaks you can promote your mindfulness or learn meditation. So you are fully concentrated after about ten to 15 minutes and can turn to the important tasks of the day.
Revised by Melanie Grünauer
Read more on utopia.de:
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- Spring fatigue: causes and tips for more energy
- Constantly tired: these tips help against fatigue
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