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Tuesday, July 27, 2010

5 Secrets To Be Fit Every Day

Tuesday, July 27, 2010
Have you ever wondered why the energy very quickly eroded from within the body so feel tired and lifeless?

Some recent research on sleep, metabolism, stress, and crono-biologi may help overcome this problem. Here are the five secrets that will be able to make sure we woke up feeling refreshed and "filled", stay awake all day, and make us sleep well at the time.

1. Time to Wake Up
Compared to a nap, better get used to waking up at the same hour every day, and familiarize with light. This will make circadian cycle or body clock still work in harmony for 24 hours every day. With the "absence" of light, wake-sleep cycle our bodies will be delayed approximately 12 minutes each day and should work for 24.2 hours. If this condition is left and we still get up at the same time, do not be surprised if our body is often tired.

In order for our biological clock can be running on time, hit its target 30 minutes of light exposure each day. In fact, even during the day Saturday where we more often use them to sleep longer. An easy way: walk out the house for 30 minutes or ate breakfast with the window open. If the schedule forced us to wake up when the sun has not appeared, we could use the lights in the house.

2. What to Eat
Reduce the intake of carbohydrate, and consume more proteins. Although able to perform rapid combustion, carbohydrates can deplete a lot of energy when we eat them in excess amount. Donald K layman, PhD, professor of nutrition at the University of Illinois in the latest study found, women who reduced intake of carbohydrates and increasing protein intake in the diet they will feel more energetic.

Limit your daily carbohydrate intake less than 159 grams. The best division is five servings of vegetables, two servings of fruit and 3-4 servings of carbohydrates (preferably whole wheat), such as bread, rice, pasta and cereals.

3. Time to Eat
Set hours of eating at the same time every day. Our caloric needs are closely linked with our daily activities, including when we wake, sleep or when to spend the most energy (example, walking at the end of the day). "Our bodies were tired when we often skip breakfast or lunch hours," said Donald Layman. Irregular eating patterns will only cause of hunger and appetite increased. So not in a hurry and failed to breakfast, better prepare our breakfast menu at night. If you often forget to eat lunch, take food from home that we can eat at our desks.

4. Eliminate Stress
If you can not meditate for 20 minutes, don't worry, just by the calm session at the moment. In fact, only in the range of 3 minutes, meditation has been able to reduce levels of stress hormones that will tense the muscles and constrict blood vessels. Take a little time to rest from daily routine. Find a quiet place where we will not feel disturbed. Sit back and close your eyes. Try listening to our breathing slowly. When the mind is disturbed, just imagine there is a cloud that floats in the sky. Then, visualize something or someone who can make us feel happy, beautiful place we've ever visited, people we love, or something we love to do.

5. Rest Before Going to Bed
Instead of looking for gossip on Facebook or twitter, it's better to read a book. Studies show that bright light (which is equivalent to the morning light) will enhance brain activity. Experts believe the light from a computer or laptop is able to make our sleep cycle becomes disrupted. Make sure the lights that we use no more than 60 watts and turn off the computer or laptop at least 1 hour.


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