Want to boost your activity? Pay attention to your diet! Nutritionist Ulyana Belikova shared recommendations on products that can help you become more energetic.
Berries
Sea buckthorn, cranberry, lingonberry, blueberry, and black currant are sources of vitamin C, bioflavonoids, and antioxidants that protect the body from damage caused by reactive oxygen species. When the body does not need to fight oxidative stress, it can release energy reserves. To obtain the necessary amount of bioflavonoids and antioxidants, it is recommended to consume at least 300 grams of berries per day.
Matcha
This Japanese green tea has gained popularity among health enthusiasts worldwide. Matcha is an excellent source of antioxidants. Studies have shown that it contains 100 times more epigallocatechin than any other tea, making it the most powerful antioxidant. Unlike regular tea, which energizes due to caffeine, matcha provides energy through L-theanine, allowing for sustained energy levels for 5-6 hours. This is a “gentle” energy that does not cause overstimulation or nervousness.
However, it is important not to overindulge in tea. For noticeable effects, 1-2 cups a day are sufficient. Contraindications: pregnancy, breastfeeding, and individual intolerance to components.
Sagan-Daila
Research by Russian scientists has confirmed that this drink is rich in vitamin C and vitamin B8. The second name for this vitamin is inositol, which aids in concentration, improves memory and visual acuity, and enhances the transmission of nerve impulses. Additionally, it reduces anxiety levels by helping to regulate the production of dopamine and serotonin, which are responsible for a good mood.
Sagan-Daila can be brewed either on its own or in combination with other herbs, black tea, or fireweed tea.
Contraindications: age under 18, pregnancy and lactation, increased nervous excitability. Caution is advised for those suffering from high blood pressure, migraines, or tachycardia. It is recommended to start with small dosages.
Bone Broth
This popular superfood is rich in glutamic acid, which is fuel for the brain. The broth contains a lot of alanine and a record amount of glycine—important sources of energy for the brain and central nervous system. Therefore, its consumption promotes alertness. The broth can be used as a snack, taken to work, school, or on a walk. It is an excellent product for sports nutrition after intense workouts. However, it should not be consumed daily; a couple of times a week is sufficient.
Fermented Foods
A healthy microbiota is essential for the proper functioning of the body under stress. It is known that a normal gut microbiota produces serotonin and dopamine, which is possible through the consumption of fermented foods. Kombucha (a tea mushroom drink) is a great example of a fermented beverage rich in antioxidants. Want to perk up? Give it a try!
But what about coffee?
Despite common beliefs, regular coffee does not relieve fatigue. After a cup of this drink, the body remains tired. Reactions and reflexes become sharper, but soon they drop to lower levels than before. Caffeine only creates the illusion of wakefulness and health. Fatigue is a natural signal from the body that is important to hear and understand. Overindulgence in caffeine can mask fatigue and exhaustion.
The adenosine system is an anti-stress mechanism of the body that protects us from overexertion and helps regulate the wakefulness-sleepiness cycle. Caffeine blocks adenosine, which calms the body, potentially causing a temporary feeling of anxiety.
“It is not necessary to give up coffee. The key is moderation. If you are in a calm state and not experiencing acute phases of stress, a cup of hot drink a couple of times a week will not harm you. A varied and balanced diet with moderate portions is the key to your energy and vitality,” concluded Ulyana Belikova.
