How To Avoid Exhaustion In Office

How To Avoid Exhaustion In Office

Has it happened that you feel tired, no energy, poor concentration and sleep to work? When you feel this way, many people turn to coffee or any food in the famous office machines, and most of the times do not make the right choice. These foods can be loaded with sugar that you do is the opposite effect, giving more tired. Want to know why?

Fatigue can be caused by several reasons; however poor nutrition is a major cause. The food is really fuel our body. Depends on the quality of the energy and the amount you put him, so we will feel.

A Healthy Breakfast

Earlier in the day, most people leave the house without breakfast or just a coffee and ready taken. Others go to buy some kind of pastry. Research shows that breakfast improves alertness and concentration, helps control anxiety and a healthier weight. But everything is in the kind of breakfast you choose.

The idea is to include a complex carbohydrate, a protein source and fruit or vegetable. Some quick options include:

  • Bread with cheese and apple juice 100% natural
  • Source of fiber cereal with fruit and yogurt
  • Whole grain toast with peanut butter and banana
  • Scrambled eggs with tomato and bread
  • Oatmeal with milk and grated apple

If you need something lighter opt for a yogurt and cereal bar low in sugar.

Complex Carbohydrates

Although carbohydrates have gotten a bad reputation, is the nutrient that provides energy to the body. There are two types of carbohydrate, complex and simple. Complex carbohydrates are slow burning, should make up most of the carbohydrates we eat. Some sources are whole grains and vegetables like potato, sweet potato, and banana.

Simple carbohydrates that are rapidly absorbed, is found in honey, juices, pastries, cookies, etc. These provide a quick boost of energy followed by a decayed. You will get immediate energy after sugar, but the peak effect takes 30-60 minutes, depending on dose, followed by a decrease.


The “bad” fats are associated with heart disease, some cancers and some chronic diseases. Saturated fats (found in foods such as meat, butter and cream) and Trans fats (found in bakery products, snacks, fried foods) have been shown to increase the risk of heart disease.

In order to find the right balance, choose polyunsaturated fats such as vegetable oils and seafood and monounsaturated fats such as olive oil, nuts and seeds.

The Power of Protein

Fats and carbohydrates provide energy to the body, but protein helps regulate the release. The protein keeps the cells, aids in growth, transports hormones and vitamins, and preserves lean muscle mass. You need protein to the immune system.

Good sources of protein include meat, fish, eggs, beans, nuts, soy and low-fat dairy products. The protein helps regulate blood sugar levels so prevents fatigue and tiredness.

The Weight of Water

Two-thirds of your body is water. Without it, you could only live a few days. The fluids helps control body temperature through sweat, moves food through the intestine, and grease the joints. It is also an essential ingredient in the production of energy molecules.

Dehydration is one of the main causes of lack of energy. If you are not properly hydrated, your body makes its resources in maintaining water balance rather than give you energy. Suggest installing water cooler for offices, to make sure water is always available.


Caffeine is not only in coffee but also in tea, soda, soft drinks, chocolate and some herbs. Stimulants like caffeine exaggerate the effect of natural hormones such as adrenaline. They make your heart pump faster; you breathe faster, and give you a feeling stimulated. The results usually do not last more than two hours.

Caffeine can also interfere with sleep, especially if consumed in the afternoon.


  • Food can increase or decrease the energy levels of the body. Try to eat a variety, and then small meals a day, this will help you feel more energetic.
  • The amount of food you eat can also make a difference. If someone constantly overeats, you gain weight and feel tired.
  • Exercise helps you gain energy and a healthy weight.
  • Try to include protein in every meal and opt for complex carbohydrates rather than refined.
  • Other dietary reasons for fatigue include excess alcohol and the lack of certain vitamins and minerals. Iron deficiency is a common problem for women.
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