"I'm too tired!" If you often say or think something similar, you're not alone.
More and more people feel overwhelmed by the frenetic pace of endless days, a thousand commitments, long work shifts, responsibilities and worries of various kinds. Things get decidedly worse when physical and mental energy does not seem sufficient to support the various daily tasks.
A healthy tiredness at the end of an intense and activity-filled day can be pleasant; it is no coincidence that we talk about 'well-deserved rest' referring to the relaxing moment in which the lights go out and we relax for the night, with a sigh of satisfaction.
However, when tiredness makes itself felt in the middle of the day, or even in the morning, completing all the planned activities could be tiring. It happens to everyone in certain periods to feel more tired, but when this condition continues over time, sleep and lack of concentration could be an obstacle not only to the achievement of everyday goals, but also consequently to the psychophysical well-being of those who experience these feelings of exhaustion.
All this could occur for various reasons, perhaps due to circumstances related to nutrition, such as the need for a greater quantity of vitamins or proteins, the need to improve the quality of sleep or simply sleep more at night.
The good news is that there is a lot that can be done to improve. In this article we will consider some tips to have more energy and well-being and finally feel good again. Small spoiler: spirulina is the most powerful and balanced natural food supplement!
How to manage your days to be less tired
The energy we have at our disposal is a precious resource and therefore, like all our assets, it must be managed correctly.
Since they are not unlimited, it is important to learn to dose them according to your circumstances, so as to be able to complete your goals rather than having to set them aside in the middle of the day due to excessive tiredness.
A first way to save energy and consequently feel less tired is to manage your days as best as possible, following a balanced and realistic program.
The first step towards this goal is undoubtedly to organize the various daily activities, rather than leaving them to chance and thus risking dedicating too much time and energy to non-priority tasks, remaining short of the energy needed to complete the most important ones. This could create an accumulation of unfinished tasks and chores, which would cause considerable stress and consequently further tiredness.
In this regard, it may be useful to create a list of the most urgent or important things to do every day, taking into account the fact that some things that may have been considered urgent are perhaps not so important.
Remember, too many commitments would inevitably end up increasing stress, with consequent repercussions on both physical health and mental well-being. It will therefore be necessary to be balanced and realistic, balancing both the fundamental activities, such as work, household chores and everything that concerns the family, and the moments of leisure and rest.
Give yourself some short moments to yourself because it can be really regenerating, reducing tiredness and improving concentration. Taking even just a quarter of an hour during the day from time to time to rest a bit, to listen to music, read or watch something that interests you, can be of great help to relieve stress.
To create a good program with realistic objectives you could therefore write down a list of fundamental activities in order of priority, interspersed with some small moments of relaxation, and in not excessive quantities. As you complete various tasks, you may want to check them off on your schedule. It will be satisfying and motivating to see various green ticks next to the objectives achieved.
To avoid excessive stress, however, you may want to consider not including too many basic goals. It will be easier and more satisfying to complete a few and possibly add more, rather than aiming too high and then being disappointed due to various tasks left unfinished.
Having a good program every day that takes into account the right priorities and not demanding too much of yourself will therefore help you to best dose your energy and not feel excessive tiredness.
When you finally go to sleep at the end of the day you will most likely experience a pleasant sensation of well-being and satisfaction, which will also give you a more peaceful and regenerating sleep.
How to sleep and rest deeply
At the root of the feeling of excessive tiredness that many people experience is often a poor quality of sleep or a difficulty in sleeping the hours necessary for one's needs.
Night rest is in fact particularly important, not only because it allows us to recover energy, but also because it is scientifically proven that during sleep our body and our brain carry out intense and very important activities.
In fact, when we sleep at night, our body takes care of building new cells and detoxifying the kidneys and liver, and at the same time it rests, allowing itself to reduce the heart rate.
Quality sleep brings significant benefits on all fronts, promoting memory and daytime concentration as well as general physical health and emotional well-being.
However, if you struggle to sleep well or realize that you don't rest enough during the night, it will be useful for you to implement some useful tips to improve your sleep and really be able to sleep and rest deeply.
First of all, rest experts provide some valuable advice: sleeping in a well-ventilated room, for example, helps fight insomnia and rest more deeply.
Avoid sleeping in the afternoon, especially after lunch the tiredness could make itself felt, but if you manage to resist or give yourself a maximum of a quarter of an hour of rest it will be easier to fall asleep at night.
Also pay attention to dinner. Eating a light meal, limiting the consumption of foods rich in animal proteins and avoiding drinks with stimulating effects such as tea and coffee will certainly help. Instead, drink something warm, like milk or herbal tea.
Then, just before going to sleep, turn off your electronic devices. It is in fact established that the blue light that comes from phone and tablet screens inhibits the formation of melatonin, the hormone that regulates the sleep-wake cycle, allowing us to sleep and rest deeply.
Maintaining good lifestyle habits will also help improve the quality of your sleep. Doing moderate physical activity during the day, being consistent in going to sleep and getting up at the same time, not smoking and taking care of your diet will allow you to improve the well-being of your body and mind and sleep better.
Above all, try to get the right amount of sleep at night. Naturally, the suggested hours of sleep vary based on age and lifestyle. Generally speaking, according to experts, the hours of sleep needed for an adult range from 7 to 9.
If the time you spend sleeping is much less than these recommendations, you could try gradually increasing the amount until you reach the right balance.
By implementing these strategies to improve the quality and quantity of sleep, your health and consequently your energy could improve significantly.
Choose foods that give you more energy
Another area of life that is certainly worth re-examining when you feel tired during the day is nutrition.
Food is in fact the fuel of our body and mind, from which we draw the energy necessary to better face each day.
This is why it is important not to leave your diet to chance, but to manage it so that it provides you with the vitamins and proteins you need to feel good and have the right energy. Regularity in nutrition also has its role in the correct intake of energy; by eating food at regular intervals every day, for example with three meals, a mid-morning snack and a mid-afternoon snack, your energy will be distributed adequately throughout the day. Above all, breakfast should not be neglected, because it is the meal from which we draw the energy we need to start the day in the best possible way.
A healthy diet includes a variety and balanced quantity of all foods, such as fruit and vegetables, meat, fish, eggs and legumes, which are all sources of proteins, dairy products, cereals, potatoes and so on. Some of these foods in particular can be considered energy foods, because they are very effective in giving our body and mind the charge necessary to better deal with daily commitments and stress.
For example, a long-release source of energy is provided by complex carbohydrates. These are gradually absorbed by the body and consequently the energy they provide is also spread out over the course of the day, unlike simple sugars, which provide energy quickly but only for a short time. In particular, whole grains, which include wholemeal rice, pasta and bread, are an excellent choice in this regard, because they also contain fibre, which lengthens the absorption times of carbohydrates.
Sometimes excessive tiredness can be caused by states of anemia and iron deficiency. Consequently, foods rich in this mineral, such as spirulina, can offer a valid contribution to our energy reserves, especially if taken in combination with foods that contain vitamin C, which increase the bioavailability of iron, for example freshly squeezed orange juice. and lemon with the addition of spirulina powder can be an excellent idea for an energetic and vitamin-rich breakfast.
A healthy and balanced diet cannot also ignore an appropriate intake of vitamins, especially group B vitamins, which are essential for the health and well-being of the body and mind and for our body to be able to obtain the right energy from food. Spirulina is rich in vitamin B, in fact it contains vitamins B1 (Thiamin), B2 (Riboflavin), B3 (Nicotinamide), B6 (Pyridoxine), B9 (Folic Acid), B5 (Pantothenic Acid).
Other foods with a good vitamin intake are, for example, whole grains, legumes and meat which contain vitamin B1 and B6. Green leafy vegetables, together with whole grains and legumes, guarantee a good supply of vitamin B9, while vitamin B12 is present mainly in meat and dairy products.
Various types of fruit then contain vitamins C and E (which Becagli spirulina is also rich in), which have a strong antioxidant power, as well as various substances important for health. It is therefore important to add various portions of citrus fruits, strawberries, kiwis, currants, dried fruit to your diet, accompanied by green leafy vegetables, potatoes, tomatoes, peppers, and so on. Blue or purple vegetables, such as berries, aubergines, red onions, grapes and others, are rich in anthocyanins, flavonoids which have a strong antioxidant power and are therefore excellent allies for our health.
Going more specifically, there are some foods in particular that can have a particular energizing effect. Just think for example of honey, which has a high nutritional value and provides our body with a quick burst of immediately available energy.
Even dried fruit, such as walnuts, almonds, pistachios, hazelnuts and so on, consumed for breakfast or as a mid-morning snack, can give us the energy necessary to combat tiredness and better face the day.
Dark chocolate is also an excellent energizing food, much appreciated by adults and children, given that it contains theobromine, an invigorating substance that increases resistance to effort, and increases the release of serotonin in our body, which helps reduce stress and improve the mood.
As we have seen, spirulina algae is an exceptional source of nutrition and energy . Thanks to all its properties, it is particularly suitable as a support for the body, especially in cases of tiredness or stress. In fact, it has such a high nutritional profile that it is used by the FAO in some projects in developing countries against malnutrition. In fact, it has been proven that adding a dose of Spirulina algae, from 3 to 5 grams, to the diet of children can improve their health and energy during growth, while it can give great energy and well-being to adults.
Therefore, by following a healthy and balanced diet, with a good variety, the right intake of vitamins and proteins and the consumption of energy foods, you will be able to improve your energy and the health of your body and mind, feeling well and being able to be more active.
The most effective natural remedies to have more energy
Another important way to increase the energy needed for daily activities is to rely on natural remedies. Nature has always been a valid ally of physical and mental health and well-being, and using its gifts in the best way according to our needs helps us feel good and improve energy and concentration.
When you start to feel tired during the day, you might think about remedying this by consuming products that contain caffeine, theine, guarana and so on. Before deciding to simply have an extra coffee, however, consider the fact that these substances do not stimulate the production of new energy, but rather help to use the energy already available more quickly. As a result, this is consumed and exhausted even more quickly, with consequent effects on health and the nervous system, such as anxiety and agitation, as well as an increase in tiredness.
The most effective natural remedies are therefore based on the intake of substances that help the body produce more energy.
Among these, considerable help comes in particular from Spirulina algae, of which there are two types: Arthrospira Platensis (the most complete and produced by Severino Becagli) and Maxima. Spirulina is a superfood with a high nutritional value and is very easy to consume. Due to its extraordinary nutritional characteristics it is considered the food of the future par excellence and was in fact even proposed by NASA among the foods for its astronauts.
Spirulina algae, defined as "the food of the gods", boasts among its beneficial properties the ability to strengthen the immune system and counteract tiredness, thanks to its energizing, anti-inflammatory, antioxidant and detoxifying characteristics.
In fact, Spirulina contains important minerals, such as magnesium, iron, potassium and phosphorus, which have, among other benefits for the body, a powerful energizing capacity. It is a rich source of essential fatty acids, vitamins of various groups such as A, D, E, K and B and is rich in antioxidants. Important: this algae, growing in fresh water, does not contain iodine, therefore proving suitable also for those facing difficulties related to thyroid health.
It also helps improve concentration, as it contains various elements responsible for the well-being of the mind, such as beta-carotene, phycocyanin and polyphenols.
It is useful for combating free radicals and aging, cardiovascular diseases and acne, it is a precious ally in the prevention of cancer, it is hydrating, strengthens the immune system, helps control body weight and lower cholesterol levels .
Furthermore, it also has another useful function, namely that of stimulating the sense of satiety, also proving to be very functional in the context of slimming diets. This is also a factor to take into consideration, given that losing excess weight helps improve the health of the body and have greater energy reserves.
Spirulina is also widely used in culinary preparations, as it can be used to make various sauces and gravies, for vegetarian recipes, as an addition to smoothies, centrifuges and ice creams, or even as a condiment for pasta and for many other delicious recipes. .
It is an algae with a color between green and blue due to the high presence of chlorophyll, which boasts a thousand-year tradition and in nature, growing in tropical or subtropical climates, it is available in particular in some areas of Asia , Central and South America and Africa.
Its name, Spirulina, derives from its shape; its filaments, visible only under the microscope, are in fact wound in a spiral.
Spirulina reveals itself to be extraordinary starting from its behavior in the ecosystem in which it is inserted, in fact by carrying out chlorophyll photosynthesis it is able to autonomously synthesize the molecules it needs to nourish itself, without having to take them from the outside.
Its use has been widely attested since the history of the most ancient civilizations.
In the Far East, for example, since 6000 BC the coastal populations made extensive use of it in their diet, a habit they shared with the Mexican populations of the time of the Spanish conquistadors and with various African tribes, who made and still make it a part significant part of their nutrition, using them in the preparation of various typical foods.
The awareness of the notable beneficial properties of Spirulina for the health of the body and mind has led over time to the intensification of scientific studies aimed at deepening the knowledge of its characteristics and to the start of many cultivations in various places on earth, using tanks and artificial ponds.
For some time now the cultivation and processing of this exceptional product has also spread to the West and in particular to Italy.
This new excellent Made in Italy reality is therefore also bringing the incredible properties of this superfood of the future to our tables.
Severino Becagli is a company highly specialized in the cultivation of Spirulina algae and boasts a historical knowledge and passion for the food culture of Tuscany and a strong agricultural vocation, over time it has given life to the "Spirulina Project", combining tradition and innovation in processing of a product with ancient roots but at the same time projected towards the future.
Spirulina Becagli is certified 100% ORGANIC , it is grown and harvested following very high quality standards, in a natural environment, but controlled and protected from external contaminants. The plant is located within the San Lorenzo agricultural estate in Grosseto, in the splendid natural setting of the Tuscan Maremma. It is a 100% natural product, with organic certification, GMO-free guarantee and totally free of additives and pesticides.
It is possible to purchase both the raw material, fresh, dried or in granules, to take it naturally or use it in your favorite culinary preparations, and various food products. All products are made by collaborating with local artisan excellences and respecting the Tuscan food tradition. They are selected in the most rigorous way and made with passion and care.
Therefore, by following the advice of experts in the sector and relying on this precious superfood of the future, you will certainly be able to improve your health and energy, feeling good and facing every day with serenity and satisfaction.
