Improving Energy Levels and Mental Health Through a Balanced Diet

2023-10-04 21:34:31

According to data from the World Health Organization (WHO), more than 3.1 billion people in the world cannot afford a healthy diet, which influences the amount of energy people have to carry out their daily tasks, which generates risks. for physical and emotional health. For this reason, diet plays a crucial role, because every bite eaten during three meals a day influences a person’s ability to be alert and energetic throughout the day.

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The American Heart Association suggests that a balanced diet is the foundation for sustainable energy and good mood. This means that in addition to providing calories, the diet must provide a variety of essential nutrients.

Vitamin and mineral deficiencies can decrease energy levels and cause fatigue. A proper diet, rich in fruits, vegetables, proteins, healthy fats and quality carbohydrates, ensures a constant flow of energy and prevents the ups and downs that can affect our mood and productivity.

The American Heart Association also states that eating well “has long-term effects on mental health.” It has been shown that healthy options, such as the Mediterranean diet, with lots of fruits, vegetables, whole grains and lean proteins, can help counteract depression, because they stabilize the mood.

Likewise, the Mayo Clinic explains that various changes in diet direct a person’s fitness and general well-being. The health entity considers that “lifestyle changes, such as improving sleep habits, increasing social support, using techniques to reduce stress and engaging in regular physical activity, can also be helpful.”

The Mediterranean diet, with a variety of fruits, vegetables, whole grains and lean proteins, is beneficial for the proper functioning of the body.

Importance of diet to prevent fatigue during the day

According to the United States National Library of Medicine, there are some foods to perform well in everyday life, which must provide sufficient carbohydrates, proteins, fluids, iron, vitamins and other minerals.

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Complex carbohydrates are like long-lasting fuel for our body. These are found in foods like oatmeal, brown rice, and whole wheat bread. Unlike simple carbohydrates, such as sugar, complex carbohydrates gradually release glucose into the bloodstream, providing a constant source of energy for hours. This sustained energy is essential to keep us alert and avoid fatigue.

Likewise, proteins are important for muscle strengthening and the restoration of body tissues. This is essential to keep people strong and energetic. Fish, chicken, turkey, tofu and legumes are excellent sources of protein. By keeping muscles in good condition, protein can reduce fatigue and allow you to face daily tasks with vitality.

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Changes in eating habits can generate positive effects in protecting mental health.

Fluids in the body, especially water, are also essential to recharge energy every day, and not have relapses that involve health risks. The National Library of Medicine gives some recommendations for maintaining enough fluids in the body:

Drink enough fluid during each meal. Drink at least 480 milliliters of water before starting demanding physical activity. Constantly hydrate yourself even when you are not thirsty. For every pound (450 g) you lose during daily tasks, drink 3 720 ml cups to regain energy.

A diet that provides enough energy to the body

Beans: they are a great source of protein and fiber, and they can reduce or replace meat in many preparations. Fruits and vegetables: These foods contain a variety of nutrients and fiber, and provide a constant supply of energy. Whole Grains: They provide enough energy for the entire day and can be combined in many preparations such as oatmeal with blackberries, brown rice with vegetables, and whole grain barley and vegetable soup. Reduced-fat or fat-free dairy products: They are healthy sources of calcium, vitamin D and potassium, which enhance a person’s physical health and can be combined in various dishes.

Self-care habits and disease prevention

Stress control is one of the ways to maintain self-care habits.

The Office of Disease Prevention and Health Promotion (ODPHP) offers some tips to maintain a healthy heart, including:

Stress management: Practicing stress management techniques such as meditation, yoga, or simply taking time to relax can help regulate your heart rate.

Healthy diet: A diet rich in fruits, vegetables, whole grains, fish and nuts can improve heart health and reduce arrhythmia.

Sufficient rest: Quality sleep is essential for cardiovascular health. Important to maintain a regular sleep routine.

Regular exercise: Moderate physical activity is beneficial for the heart.

Blood pressure and cholesterol control: Keeping blood pressure and cholesterol under control is essential. Follow doctors’ recommendations.

Avoid stimulants: Limit caffeine and alcohol, as they can trigger arrhythmias in some people.

Regular Medical Visit: Schedule regular medical checkups to evaluate heart health and adjust treatment as necessary.

DYLAN ESCOBAR RUIZ
School of Multimedia Journalism EL TIEMPO

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