Doctor nutritionist talks about how small changes can make a big difference, helping to raise energy levels

Doctor nutritionist talks about how small changes can make
a big difference, helping to raise energy levels –
By: Rosangela Andrade

Feeling groggy and waking up more tired than when you went to bed has become common in many people’s lives, especially after another challenging year. But that can’t be considered normal, according to obesity expert Dr. Nataniel Viuniski, board member for nutrition at Herbalife Nutrition.

“Although we live in a period of stress and anxiety, it is important to investigate the possible causes and first of all correct them by adopting a healthy and active lifestyle,” says the expert. According to Dr. Nathaniel, some very simple habit changes can make a big difference in helping to raise energy levels. Check:

1-Regulate your sleep – according to the Royal Phillips Foundation, 56% of cases of fatigue are caused by a bad night’s sleep. “It is very important to determine a fixed sleeping time taking into account a minimum of six hours of rest per night. If it takes you a long time to fall asleep, the advice is to turn off electronic devices (TV, mobile phone and computer) an hour before going to bed. The light from the screens on these devices makes it difficult to produce the hormone melatonin, which is responsible for sleep,” explains Dr. Nathaniel.

2-Eat lighter foods with meals — High-fat meals, for example, tend to “steal” our energy. “This happens because the body needs to spend more energy to process them. Therefore, opt for lean meat, fish, chicken, eggs in combination with vegetables or bet on a protein shake¹, which has a balanced composition of nutrients (proteins, vitamins, minerals, fibers and carbohydrates). Also give preference to carbohydrates with a low glycemic index, such as cassava and sweet potatoes, which release energy little by little, ensuring longer-lasting energy,” advises the nutritionist.

3-Exercise – Physical activity encourages the body to release several hormones and neurotransmitters associated with well-being. Among them, adrenaline, which moves us during exercise and works for several hours, and serotonin, which offers a pleasant feeling of relaxation. Home training apps are a good option.

4-Take care of vitamin D – “It contributes to the smooth functioning of the metabolism, which directly affects the energy level”, explains Dr. Nathaniel. Vitamin D is also associated with better mood, which would explain why we tend to be more tired in winter, when we have less sun exposure.

5-Take a break every hour – According to a University of Illinois study, people who take short breaks during tasks that last more than 50 minutes perform better. “Take the opportunity to get up and walk for water. Changing the environment helps to avoid mental fatigue,” says the doctor.

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6-Bet on small doses of caffeine — teas and capsules made from plants that contain caffeine, such as mate tea, black tea and guarana, can contribute to providing more mood and energy. “The substance has also been proven to contribute to better results in sports,” comments Dr. Nathaniel. It’s just not worth exaggerating the dose: the recommendation of the National Agency for Health Supervision (Anvisa) for athletes is not to exceed 400 mg of caffeine per day, with individual doses not exceeding 200 mg. Also, avoid consumption after 4 p.m. so as not to disturb your night’s sleep.

7-Take care of the health of the intestines — Few people know, but about 90% of the hormone of well-being (serotonin) is produced in the intestines. Therefore, it is important for the organ to function fully, which is made possible by a healthy diet rich in fiber and vegetables, with sufficient water intake. Dietary fiber supplements can also help meet daily needs.

8-Don’t stick to very restrictive diets — Eliminating food groups from the menu can contribute to low energy and even affect your mood due to the lack of important nutrients for bodily functions. So avoid taking carbohydrates from your plate! In this sense, shakes are excellent allies because, in addition to other important nutrients for the body, they provide controlled calories (about 210 kcal): 19 g of protein, 23 g of carbohydrates, 6.3 g of fiber, 2.8 g of fat, in addition to 23 vitamins and minerals. in each portion prepared according to the label.

1 Powder for preparing a drink for weight control.

²Food with soy protein isolate enriched with vitamins and minerals.



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