Do you feel tired all the time and can’t remember what it’s like to feel energetic?
你是否一直感到疲惫,不记得精力充沛是什么感觉?

Do you often wake up tired or have trouble getting up from bed? If yes, you’re not alone in this, as only 1 in 7 Americans wake up feeling fresh and energized every day.[1]

你经常醒来很累或者起床很困难吗?如果是的话,你并不是唯一一个这样做的人,因为只有七分之一的美国人每天醒来都感到精力充沛。[1]

This means that around 86% of people wake up feeling exhausted and have to spend their day with the minimum amount of energy they have. One-third of these people have this experience four or more times a week.

这意味着大约86% 的人醒来时感到疲惫不堪,不得不用他们所拥有的最少的能量度过一天。其中三分之一的人每周有四次或更多次这样的经历。

Moreover, two-thirds of full-time employees say they have experienced burnout at some point in their careers.[2]

此外,三分之二的全职员工表示,他们在职业生涯的某个阶段经历过倦怠

Why am I so tired, and how can I feel more energized when we wake up?

为什么我这么累,当我们醒来的时候我怎样才能感到更有活力?

In this article, I will explain why maintaining a good energy level is essential and what you can do to start your day feeling fresh and fully recharged. But before that, let’s look at some reasons why people feel tired.

在这篇文章中,我将解释为什么保持一个良好的能量水平是必不可少的,你可以做什么来开始你的一天感觉新鲜和充满活力。但在此之前,让我们看看人们感到疲劳的一些原因。

Why Do I Always Feel Tired and Have No Energy?

为什么我总是感到疲惫,没有精力?

Your energy levels are constantly being affected by various causes, which I’ll talk about in this section. The good news is that for the majority of these causes — there are solutions. (Check out the ‘Your Solution to Boosting Energy’ section below.)

你的能量水平不断地受到各种原因的影响,我将在这一部分讨论这些原因。好消息是,对于这些原因中的大多数,都有解决办法。(点击下面的“提升能源的解决方案”部分。)

Psychological Causes

心理原因

Psychological issues are one of the major causes of people feeling constantly tired and unmotivated.

心理问题是人们经常感到疲劳和无动力的主要原因之一。

Stress

压力

You many not have thought about it before, but severe or ongoing stress is a personal energy killer.

你可能以前没有想过,但是严重的或者持续的压力是个人能量杀手。

Stress can be triggered by all kinds of things in life, including:

压力可以由生活中的各种事情引发,包括:

Here’re some more potential stressors in life: How to Cope with the 5 Common Stressors In Life and Feel Better

以下是生活中更多潜在的压力源: 如何应对生活中5种常见的压力源并感觉更好

Whatever the causes of stress, the results are almost always the same — an intense and constant feeling of fatigue. A stressed person may also experience problems concentrating and sleeping.[3] This is largely due to the effects stress have on physical and mental health.

不管压力的原因是什么,结果几乎总是相同的ーー一种强烈而持续的疲劳感。压力大的人也可能会出现注意力不集中和睡眠问题。这主要是由于压力对身心健康的影响。

When put into a stressful situation, your body adopts a physical response. This starts with your nervous system releasing hormones that prepare you to either respond via ‘fight or flight’.

当身处压力环境时,你的身体会做出生理反应。这开始于你的神经系统释放荷尔蒙,让你做好“战斗或逃跑”的准备。

To confirm this, think back to the last time you were in a particularly stressful situation. I guarantee that you would have have noticed that your heartbeat and breathing sped up, your muscles will have got tighter and your probably started to sweat.

为了证实这一点,回想一下你上一次处于压力特别大的情况下的情形。我保证你会注意到你的心跳和呼吸加快了,你的肌肉收紧了,你可能开始出汗了。

Fortunately, if the stress is short-term and temporary, your body and mind will likely make a quick recovery. However, if you’re exposed to constant stress over a long period of time (referred to as chronic stress), the constant release of the stress hormone cortisol can lead to serious health issues.[4]

幸运的是,如果压力是短期的,暂时的,你的身体和大脑很可能会很快恢复。然而,如果你长期处于持续的压力之下(称为慢性压力) ,压力荷尔蒙皮质醇的持续释放会导致严重的健康问题。[4]

Negative Emotions

消极情绪

Your emotions can have a great impact on your mental energy and physical energy as well. Learn more about what negative emotions can do to your energy:

你的情绪对你的精神能量和身体能量也有很大的影响。了解更多关于负面情绪对你能量的影响:

Lack Of Motivation

缺乏动力

Another energy vampire is lack of motivation.

另一个能量吸血鬼是缺乏动力。

Unmotivated people are typically either suffering from mental health issues such as anxiety or depression or they lack a clear life purpose, which leads them to feeling dissatisfied and apathetic.[5]

缺乏动力的人通常要么患有焦虑或抑郁等心理健康问题,要么缺乏明确的人生目标,这会导致他们感到不满和冷漠。[5]

Lack of motivation may also be caused by any of the following:

缺乏动机也可能是由以下任何一种情况造成的:

  • Uncertainty
  • 不确定性
  • Grief悲伤
  • Low-self esteem
  • 自卑
  • Having nothing to aim for
  • 没有目标
  • Goals being too big or too small
  • 目标太大或太小

Check out our article 7 Things That Cause Your Lack of Motivation (And How to Fix Them) for more information on this.

看看我们的文章7件事情,导致你缺乏动力(和如何解决他们)为更多的信息。

Lifestyle-Related Causes

与生活方式有关的原因

Another major factor related to low energy is the way we choose to live our lives.

另一个与低能量有关的主要因素是我们选择的生活方式。

Sleep Issues

睡眠问题

Another major factor related to low energy is the way we choose to live our lives.

另一个与低能量有关的主要因素是我们选择的生活方式。

Science shows that getting a good night’s sleep on a daily basis is vital to our physical and mental health.[6] If we fail to do this, we can expect to see some or all of the folllowing negative consequences:[7]

科学研究表明,每天睡个好觉对我们的身心健康至关重要。如果我们做不到这一点,我们可以期待看到以下一些或全部的负面后果:

  • Impaired thinking
  • 思维受损
  • Reduced focus
  • 注意力不集中
  • Decreased memory
  • 记忆减退
  • Poor or risky decision-making
  • 糟糕或冒险的决策
  • Mood changes
  • 心情变了

And of course, one of the most significant factors of either getting too much sleep or not enough sleep is… lack of energy.

当然,睡眠过多或睡眠不足的最重要因素之一就是... 精力不足。

Learn more about the importance of sleep and the sleep cycle in our article The Importance of Sleep Cycles on Productivity (+ Tips to Improve Yours).

在我们的文章《睡眠周期对生产力的重要性》中了解更多关于睡眠和睡眠周期的重要性。

Work Issues

工作问题

If you work irregular hours, do shift work or frequently work long hours, then you’re likely to be operating on depleted personal energy. And if you continue to work these ways for months or years, you could well be putting your health at serious risk.[8]

如果你的工作时间不规律,轮班工作或经常长时间工作,那么你很可能耗尽个人精力。如果你继续以这种方式工作数月或数年,你很可能将你的健康置于严重的风险之中。[8]

The reason for this is that your sleep cycle and body clock can easily be disrupted by irregular working hours.[9]

这是因为你的睡眠周期和生物钟很容易被不规律的工作时间打乱

Overwork and shift work can lead to some or all of these symptoms:

过度工作和轮班工作可能导致以下部分或全部症状:

  • Insomnia
  • 失眠
  • Mood swings
  • 情绪波动
  • Brain fog
  • 大脑迷雾
  • Irregular appetite
  • 胃口不正常
  • Lowered libido
  • 性欲低下
  • Weakened immune system
  • 免疫系统衰弱

Read our article 6 Signs You’re Suffering From Shift Work Disorder to see if you need to take immediate action to tackle the debilitating effects of overwork or shift work.

阅读我们的文章6迹象你正遭受轮班工作障碍,看看你是否需要立即采取行动,以解决过度工作或轮班工作的衰弱影响。

Burnout

精疲力尽

As I mentioned in the introduction to this guide, I’ve personally suffered the horrors of burnout. I remember how it crept up on me so that I was unaware of it until it was too late.

正如我在本指南的介绍中所提到的,我个人经历过职业倦怠的恐怖。我记得它是如何悄悄地降临到我身上,以至于我一直没有意识到,直到为时已晚。

How about yourself? Are your pushing yourself too much and putting yourself at risk of burnout?

那么你自己呢? 你是不是把自己逼得太紧,把自己置于精疲力竭的危险之中?

This can happen if you don’t take regular and sufficient rest, or if you are living an imbalanced and unhealthy life.

如果你没有定期充足的休息,或者你的生活不平衡、不健康,这种情况就会发生。

If you’re burning the candle at both ends, then you’re like to experience some of the below symptoms:[10]

如果你把蜡烛两头都点燃了,那么你可能会经历以下一些症状:

  • Feeling continually drained of energy
  • 感到精力不断枯竭
  • Headaches and muscle pain
  • 头痛和肌肉疼痛
  • Anger and frustration
  • 愤怒和沮丧
  • Loss of motivation
  • 失去动力
  • Feeling trapped by circumstances
  • 感觉被环境所困

If you’re worried about burnout, I recommend you check out our article How to Spot the Signs of Burnout and Overcome It Fast.

如果你担心职业倦怠,我建议你看看我们的文章《如何发现职业倦怠的迹象并快速克服它》。

Lack Of Regular Exercise And Sedentary Behavior

缺乏定期运动和久坐行为

While this has always been a common problem for many people, the coronavirus pandemic — by keeping most people strictly at home for weeks and months — has amplified the problem.

尽管这一直是许多人面临的一个普遍问题,但冠状病毒疫情(通过让大多数人数周乃至数月严格呆在家中)加剧了这一问题。

Whereas before people might have walked to work, or at least walked around their office, now the most exercise people get is walking from their bedroom to their lounge!

以前人们可能会走路去上班,或者至少在办公室里走来走去,而现在人们得到的最多的锻炼是从卧室走到休息室!

On top of this, the enforced remote working has meant that lots of people are sitting down way too much. And this is often with seating, desks and screens that are far from ideal.

除此之外,强制性的远程工作意味着许多人坐得太久了。这通常是因为座位、办公桌和屏幕都与理想状态相去甚远。

Unfortunately, there is a price to pay for this.

不幸的是,这是要付出代价的。

Sitting down too much and failing to move your body regularly can lead to:[11]

久坐不动,身体不能有规律地运动,可能导致以下情况:

  • Weakened leg muscles
  • 腿部肌肉无力
  • Back problems
  • 背部问题
  • Stiff neck and shoulders
  • 脖子和肩膀僵硬
  • Postural issues
  • 姿势问题
  • Weight gain
  • 体重增加
  • Anxiety and depression
  • 焦虑和抑郁

If you need more convincing of the negative impacts of sitting down too much, then check out our article Why Sitting Is Killing You. This article includes a detailed and helpful infographic.

如果你需要更多关于久坐的负面影响的说服力,那么看看我们的文章《为什么久坐会要了你的命》。本文包括一个详细而有用的信息图表。

Poor Diet

糟糕的饮食

I’m sure you’ve come across endless articles and videos on how to choose a diet for weight loss. However, have you thought about what you eat and drink and its effect on your personal energy?

我相信你一定看过无数关于如何选择减肥食谱的文章和视频。然而,你有没有想过你吃什么喝什么,以及它对你个人能量的影响?

Without the essential nutrients, such as minerals and vitamins, you’ll never be able to operate at your best.

如果没有必需的营养素,如矿物质和维生素,你将永远不能在你的最佳运作。

In fact, a poor diet and dehydration can lead to any or all of the below serious health problems:[12] [13]

事实上,糟糕的饮食和脱水会导致以下任何或所有严重的健康问题:

  • Chronic fatigue慢性疲劳
  • Irritable Bowel Syndrome (IBS)
  • 大肠激躁症
  • Tooth decay
  • 蛀牙
  • High blood pressure
  • 高血压
  • Heart disease and stroke
  • 心脏病和中风
  • Type-2 diabetes
  • 2型糖尿病
  • Osteoporosis
  • 骨质疏松症
  • Depression抑郁症

Clearly, eating a healthy diet is critical to both your physical and mental health. It’s also a vital component of feeling energetic and motivated.

显然,健康的饮食对你的身心健康至关重要。这也是感到精力充沛和积极性的重要组成部分。

Alcohol, Smoking And Drugs

酒精,烟草和毒品

While I’m partial to the occasional glass of red wine, the science is clear that excessive drinking of alcohol is bad news for your body.[14]

虽然我喜欢偶尔喝一杯红酒,但科学证明过量饮酒对身体不好。[14]

As for smoking, I probably don’t need to tell you about the negative effects of this habit, but just in case, here’s a sample of what it can do to your body:[15]

至于吸烟,我可能不需要告诉你这个习惯的负面影响,但是为了以防万一,这里有一个抽烟对你身体的影响的例子:

  • Speed up yours skin’s ageing process
  • 加速你皮肤的老化过程
  • Increase your risk of the eye condition macular degeneration
  • 增加患眼疾的老年黄斑变性
  • Can lead to erectile dysfunction in men
  • 会导致男人的勃起功能障碍
  • Put you at risk of gum disease
  • 使你面临牙龈疾病的风险
  • Put you at risk of lung cancer
  • 让你有患肺癌的风险
  • Put you at risk of heart disease
  • 让你有患心脏病的风险

As I’m sure you can imagine, developing any or perhaps several of the above would crush your confidence and kill your energy.

正如我确信你可以想象的那样,开发任何一个或者几个以上的东西都会粉碎你的信心,扼杀你的精力。

Recreational drugs are even worse. Not only can they damage your physical health, but studies clearly show how their prolonged use can lead to severe mental health problems.[16]

娱乐性毒品更糟糕。它们不仅会损害你的身体健康,而且研究清楚地表明,长期使用它们会导致严重的精神健康问题。[16]

Medical Causes

医疗原因

Low energy and drive can of course be directly related to medical issues.

低能量和动力当然可以直接关系到医疗问题。

Let’s take a brief look at some of the common medical causes behind feeling tired all the time…

让我们来看看一些常见的医学原因背后感到疲劳的所有时间..。

Chronic Fatigue Syndrome (CFS)

慢性疲劳综合症(中心)

CFS can be described as extreme fatigue that lasts for 6 months or more and can’t be explained by an underlying medical condition. Unlike normal fatigue, it doesn’t improve with rest. And mental and physical activity makes the feeling of tiredness even worse.[17]

CFS 可以描述为持续6个月或更长时间的极度疲劳,不能用潜在的医疗状况来解释。不像正常的疲劳,休息不会改善。精神和体力活动使疲劳感觉更加糟糕。[17]

As well as fatigue, CFS sufferers can experience:

除了疲劳,慢性疲劳综合症患者还会经历:

  • Memory and concentration issues
  • 记忆力和注意力问题
  • Dizziness
  • 头晕
  • Disrupted sleep
  • 睡眠受到干扰

Low-Grade, Chronic Inflammation

低度慢性炎症

Inflammation is your body’s way of fighting against things that harm it, such as toxins, injuries and infections. When something attacks or damages your cells, your body responds by releasing proteins and antibodies. Your body will also increase blood flow to the affected area.[18]

炎症是你的身体对抗伤害它的东西的方式,例如毒素,伤害和感染。当有东西攻击或破坏你的细胞时,你的身体会释放蛋白质和抗体。你的身体也会增加流向受影响区域的血流量。[18]

Typically, this response would only last for a matter of hours or days, but in the case of chronic fatigue, the response lingers for weeks, months or even years. This can lead to a number of health conditions, including:

通常情况下,这种反应只会持续几个小时或几天,但在慢性疲劳的情况下,这种反应会持续数周、数月甚至数年。这可能导致许多健康问题,包括:

  • Abdominal pain
  • 腹痛
  • Fever
  • 发烧
  • Mouth sores
  • 口腔溃疡
  • Rashes
  • 皮疹
  • Chest pain
  • 胸口疼
  • Fatigue
  • 疲劳

Sleep Apnea

睡眠呼吸暂停

This is a debilitating and serious disease which results in sufferers having their breathing repeatedly start and stop during their sleep.[19]

这是一种使人衰弱和严重的疾病,导致患者在睡眠期间呼吸反复开始和停止。[19]

If sleep apnea is not treated, it can lead to complications such as:

如果睡眠呼吸暂停症得不到治疗,可能会导致以下并发症:

  • Depression
  • 抑郁症
  • Drowsiness
  • 昏昏欲睡
  • Heart disease
  • 心脏病
  • Headaches
  • 头痛

Thyroid Disease

甲状腺疾病

Thyroid disease is a medical condition that prevents your thyroid from making the right amount of hormones — which are essential to keep your body functioning normally.[20]

甲状腺疾病是一种医学疾病,它会阻碍甲状腺分泌适量的激素,而这些激素对于保持身体正常运转至关重要。[20]

Hyperthyroidism is when your thyroid makes too much thyroid hormone, causing your body to use energy too quickly. As well as making you feel tired, it can also lead an increased heart rate and a feeling of nervousness.

甲状腺机能亢进是指甲状腺分泌过多的甲状腺激素,导致身体能量消耗过快。它不仅会让你感到疲劳,还会导致心率加快和紧张的感觉。

Hypothyroidism is the opposite. This is where your thyroid makes too little thyroid hormone. This also makes you feel tired, but in addition, it can lead to weight gain and an inability to tolerate cold temperatures.

甲状腺功能减退正好相反。这就是你的甲状腺分泌的甲状腺激素太少的地方。这也会使你感到疲劳,但是除此之外,它还会导致体重增加和无法忍受低温。

There are various reasons why people develop thyroid disease, including the fact that it can be passed down through families.

人们患甲状腺疾病的原因多种多样,其中包括甲状腺疾病可以通过家族遗传。

Check for these signs of a thyroid problem: 7 Signs of a Thyroid Problem That You Should Not Ignore

检查这些甲状腺问题的迹象: 7个你不应该忽视的甲状腺问题的迹象

Anemia

贫血

This is a medical condition in which the hemoglobin or red blood cell count in the body is lower than normal.[21]

这是一种体内血红蛋白或红细胞数量低于正常水平的医学状况。[21]

Although some people with anemia have no symptoms, others experience:

尽管一些贫血患者没有症状,但其他人会有以下体验:

  • Fatigue
  • 疲劳
  • Pale skin
  • 苍白的皮肤
  • Shortness of breath
  • 唿吸困难
  • Feeling of heart racing
  • 心跳加速的感觉

There are many forms of anemia, each with its own cause. It can also be a long-term or temporary condition, with symptoms ranging from mild to severe.

贫血的形式有很多种,每种都有自己的原因。它也可以是长期或暂时的状况,症状从轻微到严重不等。

Anemia can be detected with a blood cell count (CBC) test. Here’re also some signs that you may be lack of iron: Signs You Might Lack Iron (And 9 Iron-Rich Foods for Your Diet)

贫血可以通过血细胞计数(CBC)检测。还有一些迹象表明你可能缺铁: 迹象表明你可能缺铁(以及9种富含铁的食物作为你的饮食)

Diabetes

糖尿病

This chronic disease occurs either when the body cannot effectively use the insulin it produces or when the pancreas does not produce enough insulin — which is a hormone that regulates blood sugar.

这种慢性病的发生要么是因为身体无法有效地利用其产生的胰岛素,要么是因为胰腺不能产生足够的胰岛素,而胰岛素是一种调节血糖的激素。

Raised blood sugar (hyperglycaemia) is a common effect of uncontrolled diabetes and can lead to serious damage of the body, especially the nerves and blood vessels. In 2014, 8.5% of adults aged 18 years and older had diabetes.[22]

血糖升高(高血糖)是不受控制的糖尿病的常见症状,可导致严重的身体损害,尤其是神经和血管。2014年,18岁及以上的成年人中有8.5% 患有糖尿病。[22]

Common symptoms that diabetics experience include:[23]

糖尿病患者常见的症状包括:

  • Constantly feeling thirsty
  • 经常感到口渴
  • Low energy
  • 低能量
  • Slow healing of wounds
  • 伤口愈合缓慢
  • Blurred vision
  • 视力模糊
  • Increased urination
  • 排尿量增加

There are various causes and medical treatments for diabetes.

糖尿病的病因和治疗方法多种多样。

The Two Types of Energy

两种能量

All the work we do in a day realizes two types of energy: physical energy and mental energy.

我们一天中所做的所有工作实现了两种能量: 身体能量和精神能量。

Physical energy is the “traditional” aspect of energy. The energy that your physical body needs to perform your daily actions — to walk, sit, drive your car, move around, etc. On the other hand, mental energy is the energy your mind uses to function. It is the energy that dictates your focus, emotional state, and ability to think and process information.

物理能是能量的“传统”方面。你的身体每天行动所需要的能量ーー走路、坐着、开车、四处走动等等。另一方面,精神能量是你的大脑用来运作的能量。这种能量决定了你的注意力、情绪状态以及思考和处理信息的能力。

Though both energies have a distinct theme, they are interrelated and enhance or aggravate one another. Physical energy is external, driven by body and your actions; while mental energy is internal, driven by mind and your thoughts.

尽管这两种能量有一个明确的主题,但它们是相互关联的,相互促进或加剧。身体能量是外在的,由身体和你的行为驱动; 而精神能量是内在的,由思想和你的思想驱动。

But these two types of energy are not equal. Physical energy may or may not affect mental energy while mental energy will always affect physical energy. For example, after exercise, your muscles are sore and tired but your mind can be clear; on the other hand, when you’re stressed mentally, your physical energy will drop.

但是这两种能量是不相等的。身体能量可能影响精神能量,也可能不影响精神能量,而精神能量总是影响身体能量。例如,运动后,你的肌肉酸痛和疲劳,但你的头脑可以是清晰的; 另一方面,当你的精神压力,你的身体能量会下降。

Our physical energy has limits as we cannot eat, sleep or exercise beyond a specific limit. According to a study conducted on explorers, ultra-athletes, and pregnant women, human beings cannot spend beyond two and a half times of energy they consume while resting.[24] However, our mental energy is boundless; the only thing that can limit it is our own mind.

我们的身体能量是有限的,因为我们不能吃,睡或运动超过一个特定的限制。根据一项针对探险家、超级运动员和孕妇的研究,人类在休息时消耗的能量不能超过其消耗能量的2.5倍。然而,我们的精神能量是无限的,唯一能限制它的就是我们自己的思想。

Why Maintaining a Good Level of Energy Is Important

为什么保持良好的能量水平很重要

Just like your phones need a charge to work, your body needs to maintain a good energy level to perform to its full potential. Here are the reasons why you need to maintain a good level of energy:

就像你的手机需要充电才能工作一样,你的身体也需要保持一个良好的能量水平来发挥它的全部潜能。以下是为什么你需要保持一个良好的精力水平的原因:

More Energy = More Time

更多的能量 = 更多的时间

By maintaining a good energy level, you can stay more productive throughout the day; Tony Robbins, an American author, coach, motivational speaker, and philanthropist, once said, “Where our focus goes, our energy flows.”

通过保持良好的精力水平,你可以在一天中保持更高的工作效率; 美国作家、教练、励志演讲家和慈善家托尼 · 罗宾斯(Tony Robbins)曾经说过: “我们的注意力放在哪里,我们的精力就流向哪里。”

To get anything done meaningfully, you need both time and energy. If you go to your job exhausted, you won’t be able to perform to your fullest and end up frustrating yourself trying to catch the time. However, if you’re full of energy and fresh, you can perform better at work and get more out of the day.

要完成任何有意义的事情,你需要时间和精力。如果你工作的时候精疲力尽,你就不能充分发挥自己的才能,最终会让自己抓紧时间而感到沮丧。然而,如果你精力充沛,精力充沛,你可以在工作中表现得更好,从一天中获得更多。

According to a study conducted on 4,188 U.S. workers, it was found that the workers who had problems sleeping due to conditions such as insomnia and insufficient sleep syndrome had lower productivity, performance, and safety outcomes. A $1,967 loss was estimated per worker due to lack of sleep.[25]

根据一项对4188名美国工人的研究,发现那些因为失眠和睡眠不足综合症等问题而导致睡眠问题的工人,其工作效率、工作表现和安全结果都较低。由于缺乏睡眠,每个工人估计损失1,967美元。[25]

More Energy = More Life

更多的能量 = 更多的生命

Energy is a limited resource, and everyone gets a specific amount of energy to spend each day. If you have low energy levels, you would barely meet your work requirements and wouldn’t have the energy to pursue your hobbies or do what makes you happy.

能量是一种有限的资源,每个人每天消耗的能量都是特定数量的。如果你精力不足,你将很难满足你的工作要求,也没有精力去追求你的兴趣爱好或者做让你快乐的事情。

With more energy, you can react constructively to adverse circumstances, keep your mind and thoughts clear, and also take out time to do the things you like.

有了更多的精力,你就可以对不利的环境做出建设性的反应,保持头脑清醒,还可以抽出时间做你喜欢的事情。

Better Energy = Better Health

更好的能量 = 更好的健康

Your mind and body need a sufficient amount of energy to function properly. People who lack energy go under stress which upsets the body’s hormonal balance, affects the immune system and decreases the secretion of brain chemicals that promote happiness. A long-term lack of energy also leads to high blood pressure, heart disease, and imbalanced blood sugar levels.

你的大脑和身体需要足够的能量来正常工作。缺乏能量的人会承受压力,这会扰乱身体的荷尔蒙平衡,影响免疫系统,减少大脑分泌的促进幸福的化学物质。长期缺乏能量还会导致高血压、心脏病和血糖水平不平衡。

According to a study, fatigue can lead to cognition and occupational accidents, metabolic and reproductive health sequelae, and some forms of cancer.[26] Maintaining a good energy level can prevent these consequences, and help you maintain good health.

根据一项研究,疲劳可能导致认知和职业事故、新陈代谢和性健康后遗症,以及某些形式的癌症。保持一个良好的精力水平可以防止这些后果,并帮助你保持良好的健康。

How to Boost Your Energy

如何提高你的能量

1. Hack Your Habits and Routines

1. 养成习惯

Around 80% of the things we do daily are part of our habits and routine. This means that most of our work goes on repeat for weeks, months, and even years. Therefore, our habits and routines determine how most of our energy is being spent.

我们每天做的大约80% 的事情是我们习惯和日常生活的一部分。这意味着我们的大部分工作会重复进行数周、数月甚至数年。因此,我们的习惯和日常生活决定了我们的大部分精力是如何消耗的。

If you spend your energy doing productive things, you will accomplish more, feel positive and motivated in life, and have the energy to achieve more. If you are involved in bad habits though, they drain your energy quickly and yDou won’t be able to make room to do what you want.

如果你把你的精力花在有成效的事情上,你会取得更多的成就,在生活中感到积极和有动力,并且有精力取得更多的成就。但是如果你养成了坏习惯,它们会很快耗尽你的精力,你就不能腾出空间来做你想做的事情。

Not seeing how much energy our routines and habits are consuming is like buying something without looking at its price tag and then realizing that you don’t actually have enough money. In reality, most people pay attention to the price tag before buying anything, but are least bothered when it comes to managing energy.

看不到我们的日常生活和习惯消耗了多少能量,就像买东西时不看价格标签,然后意识到你实际上没有足够的钱。实际上,大多数人在购买任何东西之前都会关注价格标签,但在能源管理方面却很少受到干扰。

Without changing your routines and habits, you don’t know where or how your energy is being spent.

如果不改变你的日常生活和习惯,你就不会知道你的精力被用在了哪里或者如何使用。

“You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.” – John C. Maxwell.

“你永远不会改变你的生活,除非你改变你每天做的事情。你成功的秘诀就在你的日常生活中。”约翰麦斯威尔。

Here’s how to hack your habits for boosting your energy:

以下是如何养成提高能量的习惯:

Step 1: Balance Your Energy Meter

第一步: 平衡你的能量表

Take a look at your routines and habits and identify which consumes most of your energy, and which replenishes your energy and by how much.

For instance, scrolling your Facebook or watching TV can drain your energy because these activities involve plenty of mental power; napping and doing exercises, on the other hand, can recharge your overall energy.

Try to balance habits and activities that deplete or help you restore your energy, so you can balance your energy throughout the day better.

Step 2: Find Energy Positive Actions

Now that you have identified which habits deplete your energy and which recharges your energy, it’s time to replace the energy depleting ones with energy boosting ones.

Try out different energy-positive actions to see how they affect your energy levels. As you fit energy positive actions into your life, sprinkle them strategically into your schedule so they become your daily habits naturally. For example, if you get mentally exhausted after a long day of work, plan a walk after work to freshen up your mind.

If you really can’t replace a habit that depletes your energy, try to reduce its duration. Say if you like watching movies on Netflix and don’t think this is something to quit, try to reduce the time of watching movies from a few hours a day to a few hours a week.

2. Rest with a Strategy

2. 运用策略休息

Most people are so busy with their daily demands and responsibilities that they think of rest as something they should do “only when they have time.” The fact is, rest is essential to recharging both our physical and mental energy.

大多数人忙于他们的日常需求和责任,他们认为休息是他们应该做的事情,“只有当他们有时间。”事实上,休息对于我们的身体和精神能量的充电是必不可少的。

In addition to hacking your routines, the best way to rest your body is by developing a proper resting routine. To do this, try to map small habits that can surely replenish your energy into your busy schedule. These habits should ideally be short and capable of recharging both physical and mental energy while halting your negative energy expenditure. Some questions to help you decide what energy recharging habits to include in your schedule:

除了黑客你的日常工作,最好的方式来休息你的身体是建立一个适当的休息常规。要做到这一点,试着把那些可以在你繁忙的日程表中补充能量的小习惯绘制成地图。理想情况下,这些习惯应该是短暂的,并且能够在停止消耗负能量的同时给身体和精神能量充电。一些问题可以帮助你决定在你的日程表中应该包括哪些能量补充习惯:

  • Can this be done in any place and at any time?
  • 这可以在任何地点、任何时间进行吗?
  • How much time will it take?
  • 需要多长时间?
  • What equipment or accessories are needed (if any)?
  • 需要什么设备或附件(如果有的话) ?

For instance, doing a short stretching exercise or doing a mindful breathing exercise can be some good ones to fit into your schedule because they can be done anywhere at any time. They can take as little as 10 to 15 minutes, and don’t really require any equipment.

例如,做一个简短的伸展运动或做一个有意识的呼吸练习可以是一些很好的方法来适应你的时间表,因为它们可以在任何时间任何地点进行。它们只需要10到15分钟,而且不需要任何设备。

More importantly, get sufficient and high quality of sleep in order to recharge your energy effectively. To learn more about how to sleep better, check out this Guide on How to Fall Asleep Faster And Sleep Better.

更重要的是,获得充足和高质量的睡眠,以便有效地补充你的能量。要了解更多关于如何睡得更好的知识,请查看如何更快入睡和睡得更好的指南。

3. Fitness and Movement

3. 健体运动

Regular physical exercise and movements can boost both your mental[27] and physical energy.[28] In fact, you’ve probably have heard of the negative effects of a sedentary lifestyle.

有规律的体育锻炼和运动可以提高你的精神和体力。事实上,你可能已经听说过静止型生活方式的负面影响。

4. Eating for Energy

4、饮食补充能量

If you lack essential nutrients, it’s inevitable you’ll lack energy. A healthy diet can help break you free from feeling tired all the time. It can also restore your drive and motivation.

如果你缺乏必需的营养素,你就不可避免地会缺乏能量。健康的饮食可以帮助你从一直感到疲劳的状态中解脱出来。它也可以恢复你的动力和动力。

Water

We need plenty of this vital macro nutrient. In fact, about 60% of our body is made up of water and it’s crucial for the balance of our body fluids. These fluids are required for body processes such as: absorption, balance of body temperature, circulation, digestion and transport of nutrients.

我们需要大量这种至关重要的宏观营养。事实上,我们身体的60% 是由水组成的,这对我们体液的平衡至关重要。这些液体是身体过程所必需的,如: 吸收,体温平衡,循环,消化和营养物质的运输。

To help cleanse your body and keep it hydrated, aim to drink a large glass of water before breakfast and before drinking coffee.

为了帮助清洁你的身体并保持水分,在早餐前和喝咖啡前喝一大杯水。

Ginger金吉

People have been consuming ginger for over 4,000 years, and for good reason. Ginger has been shown to ease muscle pain, improve circulation, eliminate inflammation, reduce migraine pain and boost the immune system. In other words, it’s a superfood that can help you restore your health and vitality.

人们食用生姜已经有4000多年了,这是有原因的。生姜已被证明可以缓解肌肉疼痛,改善血液循环,消除炎症,减轻偏头痛,提高免疫系统。换句话说,它是一种超级食物,可以帮助你恢复健康和活力。

Blueberries蓝莓

Due to its high amounts of fiber, antioxidants, phytonutrients and vitamin C, this small berry is often referred to as the ‘king of fruits’. The natural nutrients in the berries can help improve heart health, fight cancer, and boost brain function and cognitive health.

由于它含有大量的纤维素、抗氧化剂、植物营养素和维生素 C,这种小浆果经常被称为“水果之王”。浆果中的天然营养素可以帮助改善心脏健康,对抗癌症,促进大脑功能和认知健康。

Almonds杏仁

This powerhouse food is chock-full with vitamins, minerals, fiber and protein. As well as being a great energy-boosting food, it also has the ability to lower cholesterol as well as reducing the risks of cancer and heart disease.

这种发电站食物富含维生素、矿物质、纤维和蛋白质。它不仅是一种提高能量的食物,还能降低胆固醇,减少患癌症和心脏病的风险。

You can choose to eat them raw, as almond butter or almond milk. You might also want to consider soaking them for up to 12 hours to help aid in the digestion of them.

你可以选择生吃,如杏仁黄油或杏仁牛奶。你也可以考虑把它们浸泡12个小时以帮助消化。

Kombucha康普茶

This fermented, probiotic tea can help detoxify, heal and boost your body’s energy levels. Kombucha is a mixture of brewed tea and SCOBY (symbiotic colony of bacteria and yeast) and contains an abundance of organic enzymes, amino acids and vitamins. Find it in most health stores or buy your own kombucha brewing kit.

这种发酵的益生菌茶可以帮助解毒,治愈和提高你身体的能量水平。康普茶是茶和 SCOBY (细菌和酵母的共生菌落)的混合物,含有丰富的有机酶,氨基酸和维生素。在大多数健康商店都可以找到它,或者自己买一套康普茶冲泡工具。

Eggs鸡蛋

This superfood is packed with vitamins A, B2, B12, D and E. It’s also an abundant source of protein, calcium and iron. Eggs are also an incredibly versatile food and can be cooked in many different ways.[29] Try to choose free range and organic eggs if possible.

这种超级食物富含维生素 A、 B2、 B12、 D 和 E,也是蛋白质、钙和铁的丰富来源。鸡蛋也是一种不可思议的多功能食品,可以用许多不同的方式烹饪。[29]如果可能的话,尽量选择散养鸡蛋和有机鸡蛋。

Oatmeal燕麦片

Popular at breakfast time, oatmeal is blessed with high levels of soluble fiber and protein. It can also help lower cholesterol and control blood pressure. From my experience of eating oatmeal for breakfast, I can definitely recommend it as a healthy, filling food that boosts and sustains your energy levels for several hours.

燕麦片在早餐时间很受欢迎,它富含高水平的可溶性纤维和蛋白质。它还可以帮助降低胆固醇和控制血压。从我早餐吃燕麦片的经验来看,我完全可以推荐它作为一种健康、饱腹的食物,可以提高和维持你几个小时的能量水平。

Coconut Water椰汁

Known as nature’s sports drink, coconut water has high levels of minerals (especially potassium) and is tasty way to boost your energy. You can choose to drink the water by itself, or blend it with strawberries and bananas to make an exotic and tasty smoothie.

椰子汁被称为大自然的运动饮料,它富含矿物质(特别是钾) ,是提升能量的美味方式。你可以选择自己喝水,也可以把它和草莓、香蕉混合在一起,做出异国风味的奶昔。

For breakfast and snack recipe ideas, check out our articles 20 Easy and Healthy Breakfast Recipes for Rush Mornings and 25 Healthy Snacks for Work: Decrease Hunger and Increase Productivity.

对于早餐和零食食谱的想法,请查看我们的文章20个简单和健康的早餐食谱为匆忙的早晨和25个健康的工作零食: 减少饥饿和提高生产力。

Check out these energy foods and energy drinks to include in your everyday diet too.

检查这些能量食品和能量饮料包括在你的日常饮食。

Supplements For Energy

能量补充剂

Over the last few decades, there has been an ongoing debate about whether nutritional supplementation is necessary or not. Some people argued that a healthy diet is all you need, other people have said that modern food growing and processing methods have meant that our food no longer has sufficient nutrients to keep us fit and well.

在过去的几十年里,关于营养补充是否必要的争论一直在进行。一些人认为健康的饮食是你所需要的,另一些人说现代的食物种植和加工方法意味着我们的食物不再有足够的营养来保持我们的健康。

Personally, I fall into the latter camp. My reason? I’ve noticed tangible health and energy benefits when I take regular supplements.

就我个人而言,我属于后者。我的理由?当我定期补充营养的时候,我已经注意到了切实的健康和能量的好处。

While taking a good quality multivitamin/multimineral is a key element of effective supplementation[30], there are also a number of other supplements that you can choose to take that will specifically boost your energy levels:

虽然服用高质量的多种维生素/多种矿物质是有效补充营养的关键因素[30] ,但你也可以选择其他一些补充剂,它们可以特别提高你的能量水平:

Vitamin B Complex
维生素 B 复合物

This supplement contains eight B vitamins: B-1 (thiamine),B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6 (pyridoxine), B-7 (biotin), B-9 (folic acid) and B-12 (cobalamin). These B vitamins play an important role in maintaining your health and well-being. B vitamins are essential for optimum brain function, cell metabolism and energy levels. They can also help prevent infections and aid your nerves and digestion.[31]

这种补充剂含有8种维生素 b: 维生素 B-1(硫胺素) ,维生素 B-2(核黄素) ,维生素 B-3(烟酸) ,维生素 B-5(泛酸) ,维生素 B-6(吡哆醇) ,维生素 B-7(生物素) ,维生素 B-9(叶酸)和维生素 B-12(钴胺素)。这些维生素 B 在维持你的健康和幸福方面起着重要的作用。维生素 B 对于最佳的大脑功能、细胞新陈代谢和能量水平是必不可少的。它们也可以帮助预防感染,帮助你的神经和消化。[31]

Vitamin D3
维生素 D3

While Vitamin D is generated in the body through sun exposure, it’s not always possible or desirable to get this vitamin in this way. That’s why Vitamin D supplements have become one of the most popular supplements in the world today. Vitamin D can help you maintain healthy bones and teeth. It may also protect you against a range of conditions and diseases, including Type 1 diabetes.[32] As a recent study by Newcastle University shows, Vitamin D is also vital for making our muscles work efficiently and for boosting our energy levels.[33]

虽然维生素 D 是通过阳光照射在身体中产生的,但是通过这种方式获得维生素 D 并不总是可能的,也不总是令人满意的。这就是为什么维生素 D 补充剂已经成为当今世界上最受欢迎的补充剂之一。维生素 D 可以帮助你保持健康的骨骼和牙齿。它还可以保护你免受一系列疾病的困扰,包括1型糖尿病。纽卡斯尔大学最近的一项研究表明,维生素 D 对于我们的肌肉有效工作和提高我们的能量水平也是至关重要的。[33]

Iron

While most people should be able to get sufficient iron from their diets, some people with low iron levels may benefit from increasing their iron intake. Low iron levels are quite common, and if left untreated, can develop into a more serious condition known as iron deficiency anemia (IDA). This is a condition in which your blood doesn’t contain enough healthy, oxygen-carrying red blood cells. As a result, you may experience symptoms such as lack of energy, shortness of breath, difficulty concentrating and tiredness. Getting your iron levels tested regularly can help you identify and treat low iron levels before they potentially develop into IDA.[34]

虽然大多数人应该能够从他们的饮食中获得足够的铁,但是一些铁水平较低的人可能会从增加铁的摄入量中受益。铁含量低是很常见的,如果不加以治疗,可能会发展成为一种更严重的疾病,称为缺铁性贫血(IDa)。在这种情况下,你的血液中没有足够的健康的,携带氧气的红细胞。因此,你可能会出现精力不足、唿吸困难、注意力难以集中和疲倦等症状。定期检测你的铁水平可以帮助你在低铁水平可能发展成 IDA 之前识别和治疗它们。[34]

Fish Oil鱼油

This supplement, due to its high concentration of omega-3 fatty acids (particularly DHA and EPA), may help you to stay physically fit, improve your cognitive performance and fight chronic inflammation. Look for a supplement that contains 1,000 mg of DHA and EPA combined daily. If you’re vegan, vegetarian or allergic to fish, there are plant-based options made from algal oil, which is the the marine algae fish eat to produce DHA and EPA.[35]

这种补充,由于其高浓度的 ω-3脂肪酸(特别是 DHA 和 EPA) ,可以帮助你保持身体健康,提高你的认知能力和对抗慢性炎症。寻找每天含有1000毫克 DHA 和 EPA 的补充剂。如果你是素食主义者、素食主义者或者对鱼类过敏,可以选择植物性的海藻油,这是海藻鱼吃的海藻油,可以产生 DHA 和 EPA。[35]

Ginseng人参

Used as a traditional herbal remedy for thousands of years, the health benefits of ginseng are impressive. The herb helps protect the body against stress and fatigue. There is also evidence to show that ginseng can help to boost the immune system, while other studies have found that ginseng can lower blood sugar levels. Several variations of the plant from around that world have been discovered, with the most popular varieties being Korean, Siberian and American.[36]

几千年来,人参一直被用作传统的草药,其保健功效令人印象深刻。这种草药有助于保护身体免受压力和疲劳。也有证据表明,人参可以帮助提高免疫系统,而其他研究发现,人参可以降低血糖水平。人们已经发现了来自世界各地的几个变种,其中最受欢迎的品种是韩国、西伯利亚和美国。[36]

Probiotics益生菌

These are live microorganisms that can be consumed through fermented foods or supplements. Probiotics promote a healthy balance of gut bacteria and have been linked to a wide range of health benefits. These include boosting: digestive health, mental health, and overall immunity. As well as fermented foods, you can also take probiotics as capsules, tablets and powders.[37]

这些是活的微生物,可以通过发酵食品或补充剂消耗。益生菌促进肠道细菌的健康平衡,并且已经与广泛的健康益处联系在一起。这些包括促进: 消化系统健康,心理健康和整体免疫力。除了发酵食品,您也可以采取益生菌胶囊,片剂和粉末。[37]

Tumeric图梅里克

This spice contains an active ingredient called curcumin, which is linked to many scientifically-proven health benefits. These include: fighting inflammation, treating and helping to prevent diabetes, delaying or reversing Alzheimer’s disease, treating depression, and protecting your body from dangerous free radicals.[38] As you can imagine, when you lower inflammation, pain and infection, you’ll feel stronger and naturally have more energy.

这种香料含有一种叫姜黄素的原料药,它与许多科学证明的健康益处有关。这些措施包括: 对抗炎症,治疗和帮助预防糖尿病,延缓或逆转老年痴呆症,治疗抑郁症,保护你的身体免受危险的自由基。正如你可以想象的,当你减轻炎症、疼痛和感染时,你会感觉更强壮,自然而然地拥有更多的能量。

CoFFEE For Energy

咖啡补充能量

While some people primarily drink coffee for its pleasant taste, other people choose the beverage as a way to give themselves a natural uplift due to its high caffeine content.

虽然有些人喝咖啡主要是因为它的美味,但也有些人选择这种饮料是因为它的咖啡因含量很高,可以自然而然地提升自己。

However, coffee also has several other benefits beyond tasting good and giving your energy a boost. These include:

然而,咖啡还有其他一些好处,不仅仅是口感好,还能提升你的精力。这些好处包括:

  • Helping you stay focused and alert
  • 帮助你保持专注和警觉
  • Helping you burn fat
  • 帮助你燃烧脂肪
  • Helping boost your physical performance
  • 帮助提高你的身体表现

Of course, you can definitely get too much of a good thing, and coffee is no exception to this rule.

当然,你肯定会得到太多的好东西,咖啡也不例外。

For the best daily energy boost without disrupting your sleep, I recommend you consume about 400mg of caffeine in a morning. That’s around 2-3 espresso shots or five teaspoons of instant coffee. If you’re pregnant or breastfeeding, then it’s recommended that you limit your caffeine intake to about 200mg per day.

为了在不影响睡眠的情况下获得最佳的每日能量提升,我建议你每天早上摄入大约400毫克的咖啡因。大约是2-3杯浓缩咖啡或者5茶匙速溶咖啡。如果你怀孕或哺乳,那么建议你每天限制咖啡因的摄入量在200毫克左右。

The secret to drinking coffee for energy is to make sure you only drink it in a morning. That’s because caffeine stays in the body for quite some time. Studies show that it leaves the body at a rate of about 11% per hour. This gives it a half life of about 6 hours. To put this in practical terms, if you drink a cup of coffee with 100mg of caffeine at 10am, you’ll still have about 50mg of caffeine remaining in your system at 4pm.

喝咖啡补充能量的秘诀就是确保你只在早上喝咖啡。那是因为咖啡因会在体内停留很长一段时间。研究表明它以每小时11% 的速度离开人体。这使它的半衰期约为6小时。实际上,如果你在上午10点喝了一杯含有100毫克咖啡因的咖啡,那么到下午4点,你的身体里仍然有大约50毫克的咖啡因残留。

For more information on this topic, check out the complete coffee guide: The Ultimate Coffee Guide For Energy Boost.

关于这个主题的更多信息,请查看完整的咖啡指南: 提高能量的终极咖啡指南。

Conclusion

When you put into practice some of the tips suggested in this article, then you’ll not only be able to get your energy back — but you’ll also be able to get your life back!

From morning until night, you’ll have the energy and drive to accomplish the things you want to do. Procrastination and low productivity will be a thing of the past for you. People will notice the difference in you too; I guarantee it. They will begin to see you as a can-do, confident and driven person.

从早到晚,你都会有精力和动力去完成你想做的事情。对你来说,拖延和低效率将成为过去。人们也会注意到你的不同,我保证。他们会开始把你看作一个能干的、自信的、有上进心的人。

Once you boost and sustain your energy and performance to the highest possible levels, you’ll be ready to take on and overcome the world.

一旦你将自己的能量和表现提升到最高水平,你就准备好接受并战胜这个世界。

So make today the start of a new, exciting life.

因此,让今天成为一个新的,令人兴奋的生活的开始。

All Energy-Related Articles

所有与能源有关的文章

Are You Feeling Mentally Tired?

你感到精神疲惫吗?

Are you constantly feeling stressful? 你经常感到压力很大吗?Is your busy schedule draining your mental energy? 你繁忙的日程安排是否耗尽了你的精力?Are you struggling hard to squeeze in self-care every day?你每天都在努力挤出时间照顾自己吗?If this sounds like you, then you know how this low-mental-energy life is harming your health, performance and productivity.如果这听起来像你,那么你就知道这种低精力的生活是如何损害你的健康,表现和生产力的。The Solution?解决方案?

不再感觉身体被掏空!有心杀贼,有力回天,如何让自己充满能量插图

The Mindful Focus Toolkit is a guided training and self practice that gives you tools to handle stressful situations.

It can help you de-stress and re-energize when you feel overwhelmed and stressed.

正念关注工具包是一个指导性的训练和自我练习,它给你提供了处理压力情况的工具。当你感到不知所措和压力时,它可以帮助你减轻压力,重新振作起来。

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