Lack of energy during the day is a problem that many of us face, especially with busy schedules and multiple commitments. Here are some tips on how to deal with this problem and specific actions you can take today.
What to do
1. Eat a balanced diet:
Proper nutrition is key to maintaining energy. Include whole grains, nuts, seeds, fruits, green leafy vegetables, dairy products and their alternatives, as well as fish and poultry in your diet. These foods provide sustainable sources of energy rich in fiber, protein, healthy fats, vitamins and minerals. Have them for breakfast and eat smaller and more frequent portions throughout the day to maintain consistent energy levels.
2. Have regular physical activity:
Physical activity helps improve blood circulation and oxygen delivery to the tissues, which increases energy levels. Try to do at least 30 minutes of moderate to vigorous physical activity every day. This can be a walk, a run, yoga or even a few sets of exercises at home.
3. Be careful how and in what form you consume caffeine:
Although caffeine can temporarily boost energy, improper and excessive consumption can cause a sharp drop in energy later in the day and disrupt your sleep. Prefer beverages that contain natural caffeine such as guarana, green tea, coffee and yerba mate instead of those that use synthetic caffeine (most energy drinks and fitness boosters). When possible, it’s also a good idea to combine caffeine with the amino acid L-theanine (found in green tea), which has been shown to help smooth the energy rush and prevent the feeling of exhaustion that often occurs after excessive caffeine consumption.
What not to do
1. Do not neglect your sleep:
Sleep is a major factor in maintaining energy during the day. Try to sleep between 7 and 9 hours a night to give your body and mind enough time to recover. Establish a bedtime routine by avoiding electronic devices at least an hour before sleep and making sure your bedroom is dark, quiet and cool.
2. Do not skip breaks:
Working without breaks can exhaust even the strongest organisms. Take short breaks every 1-2 hours of work to wind down and give your mind a rest. Even a 5-10 minute walk or a few minutes of deep breathing can help you feel refreshed and focused.
3. Avoid foods high in sugar:
Foods high in white sugar can lead to a rapid rise in blood sugar, followed by a sharp drop that will make you feel tired and hungry. Try to limit your consumption of sweets, fizzy drinks and processed foods. Replace them with healthy snacks like nuts, fruits and vegetables.
Bonus tip
In real life, it’s not always possible to follow all the tips listed, but unfortunately work doesn’t ask – we know this from personal experience… That’s exactly why we created DOZZA Energy.
DOZZA Energy is a new generation energy shot that contains only proven and safe natural ingredients that work together to give you a smooth and long-lasting burst of energy without compromising your health. Each shot has a unique fruity taste and brings you the equivalent of caffeine from 1.5x cups of espresso and L-theanine from 10x cups of green tea. Our shots contain no added sugar, artificial sweeteners, preservatives or other harmful ingredients you’ll find in standard energy drinks on the market.
The next time you need a little help against daytime fatigue, don’t reach for a soda or a pastry, but try DOZZA Energy – you’ll be glad you did!
