Vitality corresponds to energy, dynamism and is essential to feeling good both in your body and in your head. It is defined by the body's energy reserve, specific to each person. This reserve is replenished every day thanks to our lifestyle, either through the foods we consume daily, sleep, and physical activity, and decreases during the day depending on stress, our basal metabolism, fatigue or even of a poor diet.
We all sometimes experience drops in tone and vitality which manifest as drowsiness, physical and mental fatigue, lack of motivation, boredom, feeling sluggish, etc.
To overcome it, it is essential to understand the cause of this fatigue and this lack of dynamism and to act for your energy system. Sometimes it is linked to our environment, to the changes of seasons (transition from summer to autumn), to our lifestyle or even to our state of mind. But most of the time, diet, stress, sleep and physical activity have a lot to do with it.
The causes of a lack of vitality
A poor diet
It has a key role in the vitality of the body. If the day is properly paced and the diet varied and balanced, it provides all the nutrients necessary for the body to last throughout the day. A well-paced day is based on at least 3 meals taken regularly. In addition to the macronutrients you know (proteins, carbohydrates and lipids), the body needs micronutrients, i.e. vitamins, minerals and trace elements, to function optimally. When the diet does not provide the nutrients the body needs, there is an imbalance and therefore a lack of vitality.
Insufficient sleep
Low energy may be linked to a lack of unrestorative sleep. Indeed, if you suffer from recurring nocturnal awakenings, problems falling asleep, sleep disorders such as sleep apnea or restless legs syndrome, fatigue and lack of vitality are felt in the morning when you wake up and you feel exhausted if these problems persist.
Chronic stress
Stress is a natural mechanism triggered by the body when it senses potential danger approaching. The release of stress hormones, such as cortisol, keeps the body awake and ready to escape. If it becomes recurrent, stress has a negative impact on our lifestyle: significant drop in vitality, sleep problems, drop in appetite, drop in the immune system, etc. A vicious circle sets in.
A lack of physical activity
Daily physical activity is proven to be beneficial for your health. Indeed, whatever it is, 30 minutes of walking, cycling to work, sport, cleaning, etc. it would allow us to improve our sleep, reduce our stress, and boost our morale and would therefore automatically act on our well-being. being and our vitality.
Note, however, that a drop in vitality can be caused by a drop in blood pressure, anemia, i.e. the abnormal drop in hemoglobin level in the blood, or an illness. If it persists, consult a doctor to understand the precise causes of this drop in vitality and to adapt your efforts and solutions.
4 superfoods to regain your vitality
Superfoods are natural foods, containing a particularly high concentration of beneficial nutrients. When you're looking to maximize your energy and vitality, they can be your best allies. Here are our 4 favorite superfoods:
Spirulina
It is a blue-green algae, considered one of the most nutritious foods on the planet:
- It has a high protein content
- It is rich in antioxidants and has the power to detoxify the body and provide it with abundant energy.
- It is also an excellent source of calcium, iron and vitamin B1, which participates in the metabolism of carbohydrates and their transformation into energy.
- Finally, it also balances blood sugar levels, which can help reduce appetite and prevent your body from the dreaded post-meal crash.
Concretely ? Add it to your smoothies or supplement
Coconut oil
The coconut palm is considered the “tree of life” in many tropical countries. The uses and benefits of coconut oil go beyond what most people realize:
- Coconut oil contains a unique form of saturated fat known as medium-chain triglycerides (MCTs). Unlike other saturated fats, MCTs provide a source of energy for the body, rather than being stored
- Not only does coconut oil provide energy, but it also helps boost metabolism to burn unwanted fat in the body.
Concretely ? Coconut oil is truly versatile, so you can use it in many different ways: as a cooking oil, in your juices or smoothies, to give an exotic taste to your curries and dhals or even to replace coconut oil. butter in your desserts! Remember to always buy it virgin and cold pressed.
Cocoa
Chocolate lovers, rejoice! Cocoa is an incredible vitality booster:
- It is the food with the highest concentration of magnesium - which soothes the nervous system and relaxes muscle tension
- It helps boost energy by optimizing the body's use of oxygen.
- It also helps increase mental focus and productivity.
Concretely ? It is important to use raw cocoa, in powder form, to reap all the benefits: in your desserts, your homemade oilseed creams, your comforting drinks, or your smoothies.
Matcha tea
Most people turn to coffee when they need a boost; others turn to sugar and energy drinks. Here are some benefits of drinking matcha tea:
- A cup of matcha tea provides twice as much energy as coffee, but in a more gentle, slow and gradual way, which avoids the jitters or irritability caused by coffee in some people.
- In addition, it protects against the effects of cancer, improves metabolism and is a perfect antioxidant that prevents premature aging. Note that one cup of matcha tea is equivalent to 10 cups of regular green tea!
Concretely ? Adopt matcha lattes in winter and sprinkle a teaspoon in your juices and lemonades in summer.
How to optimize the action of these superfoods?
We can't repeat it enough: opt for a varied and balanced diet to provide all the nutrients your body needs to function from morning to evening! Change your eating habits if necessary, to have a balanced and sufficient intake of carbohydrates, lipids, proteins, vitamins and minerals which will prevent you from feeling pumped up.
During these difficult periods when you are particularly stressed and tired, food supplements can be a solution to boost your vitality. Rich in vitamins and minerals, they will help the body reduce mental and physical fatigue and provide energy for the whole day. They are mostly rich in ginseng, maca, royal jelly, guarana and even kola.
Remember that physical activity is essential to maintain your energy level. So take time to move, to do sports, taking into account your physical abilities of course. You can turn to relaxing activities like meditation, relaxation, breathing exercises to relax and reduce stress. Regular yoga practice helps improve your tone.
Finally, take care of your sleep, a key element of your vitality. Get into the habit of going to bed at a regular time, sleeping in a cool room, detaching yourself from your screens at least 1 hour before going to bed and dimming the lights to boost melatonin secretion. Quality sleep will allow you to be more dynamic during the day.
