13 Natural Ways to Get Alert and Cheerful!

Here are 13 ways to get alert and cheerful that you can use each day:

Take the opportunity to "fill up" as much light around you during the daylight hours - take a walk on lunch break, try to get a window seat on the job and travel to the south if you can. The light is needed to break the formation of the sleep hormone melatonin, which makes us tired at night, but melatonin can be formed and get excessive even during the day.

It can be hard to start, but many think that exercise provides a greater sense of power, alertness and energy. Some studies also show that people who exercise feel more alert than others. Blood circulation increases, but probably the happiness hormones endorphins, which conveys the exhilarating effect. They begin to form pretty fast during a training session.

Most people need to eat regularly to feel nimble. Skipping meals can make you tired and impair your mental performance. Also, try to keep a fairly steady blood-sugar curve. Good food is fruit, vegetables, wholemeal bread, legumes, oatmeal and fiber-rich breakfast cereals.

Iron deficiency is a common cause of fatigue because iron plays a central role in the formation of the body's energy. Up to one in three women of childbearing age have such low iron levels that it can cause fatigue. So if you are unusually tired, check out the iron value in the health centers and take supplements if necessary. Iron found in green vegetables, legumes, whole grains, and meat. Remember that vitamin C stimulates iron absorption, so eat a fresh fruit or vegetable to every meal.

Extracts from the Chinese maidenhair tree Ginkgo biloba has been shown to increase blood circulation to the brain. Thus, it can alleviate symptoms in older people associated with impaired circulation, including fatigue.

Proper sleep, rest and recovery is of course the basis for you to feel refreshed. Most do best by about seven hours sleep. If you regularly duties in the meantime you can of course be tired. Remember to calculate an extra hour in bed, to really get the sleep you need. Give you the opportunity to pause and recovery during the day. Do not skip coffee breaks!

B vitamin deficiency can cause fatigue, especially folic acid and vitamin B12. They can be examined in blood samples by the doctor. The risk of B12 deficiency is highest among seniors, vegans and those who eat Losec. Folic acid comes mainly from the plant kingdom. Good sources include legumes, citrus fruits and leafy vegetables. Vitamin B12 is found in all foods of animal origin, including dairy products. Oily fish is an especially good source.

Ginseng root has long been used in oriental culture, among other things, to improve memory and concentration. Modern research shows it can increase physical and mental performance. Generally it takes a few weeks before you notice power, it tends to be greatest in those who initially feel tired and in poor shape. Russian roots are distantly related to ginseng, but not as well studied scientifically. Like ginseng, it is used to enhance athletic performance, physically and mentally.

9. Rhodiola rosea (Golden Root, Roseroot, Aaron's Rod)

Rhodiola rosea is a revitalizing root that has become popular in recent years. The root contains the glycoside salidrosid and has been traditionally used, inter alia, as a tonic and stimulant. Several modern studies, but not all, suggest stimulating and refreshing effects. Among other things, it reduces stress-related fatigue and lowers the stress hormone cortisol.

This is an antioxidant, a protective substance for cells of the body. It also plays an important role in cellular energy metabolism. Nutritional supplement with CoQ10 may have a stimulating effect, particularly for people with low levels due to heart failure, the cholesterol-lowering statin drugs or old age. A recent study also shows that low CoQ10 levels are found in chronic fatigue syndrome. Some studies showed improved physical performance in athletes. Q10 can be formed in the body, but it is also found in fatty foods such as vegetable oils, fatty fish, meat and nuts.

Caffeine can brighten up both seasoned coffee drinkers and others. It's not just in coffee caffeine can be found. It can be found in tea, chocolate and cola drinks, though in lesser amounts. Also guarana, which is sold as a stimulant in health food, contain caffeine. A study showing improved memory, attention and mood of guarana - 37.5 and 75 milligrams in a single dose. Doses higher than this resulted in less effective. But beware that caffeine can cause stomach problems or insomnia in sensitive individuals.

A special pollen and pistil extract has in several studies been shown to increase physical and mental performance, and provide stimulating effect on chronic fatigue syndrome. It was previously sold under the names Polbax and Activeen. In winter it is expected to be relaunched in a new product with higher doses and supplemented with other substances that coenzyme Q10.

Schisandra is a shrub with red berries that grows wild in northern China. It has traditionally been used in particular fatigue treatment and included in several recreational drugs.