9 low-cost, but quick ways to restore energy! Many people don't know

In modern life, fast pace and high pressure have become the norm. Whether it is heavy work, intense study, or dealing with daily chores, it will constantly consume our energy and make people feel exhausted. However, being energetic is the key to maintaining high efficiency and a good mentality.

So, when we feel exhausted, what are some simple and effective ways to help us quickly restore our energy? This article will introduce you to 9 things that can quickly restore your energy, so that you can regain your vitality in a short time and continue to face life with motivation.

1. Get a good night’s sleep

Sleep is a critical period for the body and brain to restore, consolidate memories, and maintain emotional stability. Numerous studies have shown that good sleep is essential for memory consolidation.

Additionally, sleep is extremely important for mood regulation, and people who lack it may find themselves more irritable, anxious, or even depressed.

The frontal lobe, the part of the brain responsible for decision-making, planning, and self-control, is particularly sensitive to sleep. Studies have shown that lack of sleep can significantly reduce these functions and affect people's judgment and decision-making abilities. Therefore, adults need 7 to 9 hours of sleep every night not only to maintain physical health, but also to maintain cognitive function and energy. rId4 Library copyright pictures, reprinting and use may cause copyright disputes

2. Jog for 20 minutes

Exercise has a wide range of positive effects on improving energy levels and overall health. Moderate-intensity exercise, such as jogging, brisk walking, swimming, or cycling, not only increases the heart's ability to pump blood more efficiently and improves blood circulation throughout the body, it also increases the efficiency with which the body's cells use oxygen, providing more energy to support daily activities.

In addition, proper exercise also promotes the release of nerve growth factors (such as brain-derived nerve growth factor) in the brain, which helps to promote the connection of nerve fibers and improve cognitive function. This not only helps to improve mental state and mental energy, but also enhances memory and learning ability.

3. Drink a glass of water

Water is a medium for various biochemical reactions in the body and is essential for life processes such as maintaining cell structure, transport of nutrients and elimination of waste. Even mild dehydration can have a significant negative impact on cognitive function and physical performance. Mild dehydration can lead to decreased concentration and memory, and even affect motor skills and endurance.

Scientists recommend that in order to maintain optimal body and brain function, men should consume about 3.7 liters of water per day and women about 2.7 liters, including water from all drinks and food. Ensuring adequate hydration is essential for maintaining energy levels and overall health.

4. Eat a balanced diet

Scientific research shows that a healthy diet is important for maintaining and boosting energy. A balanced diet that includes whole grains, moderate protein, fat, and fresh fruits and vegetables can help provide sustained energy and prevent energy spikes.

Whole grains and complex carbohydrates are slow to digest and absorb, and raise blood sugar levels slowly because of their complex composition. They can slowly release energy, avoid sharp fluctuations in blood sugar levels, and thus maintain a stable energy level. At the same time, a moderate amount of protein and fat can increase satiety, prolong energy release time, help stabilize blood sugar, and improve concentration.

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5. Meditate for 5 minutes

Chronic stress has adverse effects on both physical and mental health, activating the body's stress response, leading to chronic inflammation and fatigue. In this state, the body will continue to secrete stress hormones such as cortisol. Excessive cortisol levels will interfere with normal physiological functions, leading to energy depletion.

Regularly practicing relaxation activities such as meditation, deep breathing, or yoga can help lower stress hormone levels and reduce stress. These activities can lower heart rate and blood pressure, relax the body and mind, and help restore energy.

6. Take a 20-minute nap

A short nap (20-30 minutes) can improve cognitive function, memory, and concentration. This short break is especially beneficial for those experiencing sleep deprivation because it can quickly restore energy and generally does not affect the quality of sleep at night.

Napping is an effective recovery strategy that can help improve work or study efficiency in the afternoon and evening.

7. Get together with friends

Social activities have a significant positive impact on improving mental health and energy. Research shows that having positive social connections with others can reduce stress, loneliness, and increase life satisfaction.

Interaction with friends and family not only boosts mood, but also strengthens a person's immunity. Maintaining social activities is essential for maintaining high levels of energy and promoting long-term health.

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8. Put down your phone before bed

The blue light emitted by modern electronic devices can suppress the production of melatonin at night. Melatonin is a key hormone that regulates the sleep-wake cycle. Excessive exposure to blue light, especially before bedtime, can disrupt normal sleep cycles, leading to difficulty falling asleep and reduced sleep quality.

Using a blue light filter or avoiding electronic devices at least an hour before bedtime are effective ways to improve sleep quality and ensure adequate rest.

9. Do something small and challenging

The brain releases dopamine when it encounters new or challenging activities. Dopamine is a neurotransmitter closely associated with pleasure, learning, and motivation. Increased dopamine can improve mood and energy levels, making people feel more positive and motivated.

Trying something new or doing something challenging can reduce stress and anxiety, increase pleasure and satisfaction, and restore energy.

There are many ways to quickly restore energy, and the key is to find the one that works for you. By adjusting your diet, increasing your exercise, taking breaks, and developing good emotional management habits, we can better cope with the challenges of life and keep our body and mind in top condition.

Let's start today and take positive steps to invest in our own health and happiness!

References

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[6] Vinson, Daniel C., etal. "Alcohollandsleeproblemsinprimarycarepatients:areportfromtheAAFPNationalResearchNetwork."TheAnnalsofFamilyMedicine8.6(2010):484-492.

[7] Brooks, Amber, and Leon Lack. "Abriefafternoonnapfollowingnocturnalsleeprestriction:whichnapdurationismostrecuperative?." Sleep 29.6(2006):831-840.

[8] Uchino, Bert N. "Social support and health: a review of physiological processes potentially underlying links to disease outcomes." Journal of behavioral medicine 29 (2006): 377-387.

[9] Guarana, Cristiano L., Christopher M. Barnes, and WeiJeeOng. "The effects of blue-light filtrationonsleep and workoutcomes." Journal of Applied Psychology 106.5(2021):784.

Planning and production

Author: Denovo team

Reviewer: Zhao Wei, Chief Physician of the Department of Neurology, Tianjin Teda Hospital

Fan Chunlei, Associate Researcher, Institute of Psychology, Chinese Academy of Sciences

Tang Qin, Director and Researcher of the Science Popularization Department of the Chinese Medical Association