mas energia...

oh Dios, ultimamente estoy sufriendo de mucha fatiga, pensé que eran meses de sueño atrasado.. pero no... He dormido mas de lo suficiente en las ultimas semanas y como sea... Yo sospecho fuertemente que es la dieta y la falta de ejercicio. Haber si camino por lo menos dos o tres veces a la semana... Para eso tengo que dormirme por lo menos a las 11 p.m ke mal... Ya tengo tres dias bebiendo el suplemento de hierro...


The following rules are important for boosting your energy level.

1. Eat a breakfast that includes some protein and some carbohydrates. Select at least one serving of protein-rich foods such as legumes, meats, or low-fat dairy and at least two to three servings of fruits vegetables, and grains.
2. Limit caffeinated beverages to three servings or fewer and don't drink tea and coffee with meals.
3. Never eat sugar alone and limit your daily intake to 10 percent of total calories.
4. Eat several small meals and snacks throughout the day, so that you eat approximately every four hours. (This provides a steady supply of fuel to sustain a high energy level.)
5. Eat a moderate-size, low-fat lunch that contains a mixture of protein and carbohydrates. Select at least one serving of protein-rich foods such as legumes, meats, or low-fat dairy and at least three servings of fruits, vegetables, and grains. Those who crave carbohydrates may want to select even more grains and starchy vegetables.
6. If you crave carbohydrates, plan a carbohydrate-rich snack for your low-energy period of the day.
7. Do not overeat in the evening and avoid excessive snacking after dinner.
8. Consume ample amounts of iron-rich foods and take an iron supplement if your serum ferritin levels are below 20 mcg/L.
9. Avoid severe calorie-restricted diets. Too few calories means too little fuel and nutrients, which can leave you drowsy. People who repeatedly diet or consume very-low-calorie diets report that they have trouble concentrating, experience impaired judgment, and have poor memory. Long-term food restriction also results in lethargy, tiredness, depression, poor mental functioning, and greatly decreased feelings of energy.
10. Drink water. Chronic low fluid intake is a common but often overlooked cause of mild dehydration and fatigue. Thirst is a poor indicator of water needs. A general rule of thumb is to drink twice as much water as it takes to quench your thirst, or at least six to eight glasses a day.

I 1. Avoid alcohol consumption or limit your intake to no more than five drinks a week. Alcohol dehydrates the cells and suppresses the nervous system, causing poor attention, an inability to concentrate, and fatigue. Alcohol also interferes with a good night's sleep.