ENERGY-LET’S GENERATE IT!
Feeling energetic is a powerful thing! When we look at children powering through the day, it’s like they have a never ending supply. So what gives? Energy is generated. It’s similar to the old tenet-an object in motion tend to remain in motion. As children, we were outside in the sunshine playing happily, and we walked. We had fun, we used our legs and got vitamin D from natural light. Sleep was plentiful. Most of us had a set time to be in bed-and we slept like ‘babies’. Let’s take a dive deep and see if we can get to a state of blissful vitalityagain.
Clients ask me what to do to increase energy all the time. The problem is most people want a magic bullet in pill form to get a boost. I am talking about generating power from things you eat, do, and experience.
Sleep is a beautiful thing!
The most obvious reason for a lack of energy is not sleeping enough hours or not getting enough quality sleep. Seven to eight hours of quality sleep improves energy level. Skip into that bedroom-don’t come up with ways to stay up past bedtime!! You will be happier, have better brain function, mood, and may get to a healthier weight by getting those Z’s. Keep your sleep and waking times consistent. Jet lagging yourself puts you in the grim land of sleep deprivation. Power yourself up by the morning light, and power down your devices in the evening. Let your body know the desired schedule. Heat in the bedroom is good, but not when it’s time to sleep. Generally speaking, the optimal temperature for sleeping is 60-67 degrees.
Activity-Your body was designed to move!
Boy, do I feel fantastic after hours of sitting in front of the TV or at the computer-said no one ever! Lack of physical activity is exhausting. The body and mind are wired to be remarkably efficient. If your body is constantly in a state of little movement, such as sitting-sitting will be perfected into an art form. Forward head posture, shallow breathing, lower back pain, and short tight hamstrings are not the signs of an energetic lifestyle. That 45 minutes of activity at the gym helps in a myriad of ways. However, you must get your butt moving throughout the day- and smile about it because you are going to feel amazed and blessed doing it.
Here are a few suggested moves:
Walk up and down steps when possible. Walk a minimum of ten minutes twice a day-especially if you’re tired. Hillwalking is a great exercise and can add some challenges to your routine. Try to do one of these walks early in the morning to set the circadian rhythm. Exposure to sunlight also helps develop vitamin D, an essential for energy. Take nice deep breaths and swing your arms. A walking buddy can be a plus.
If you are inside, jog in place standing, or jog in place while sitting. Move your arms and legs and get your heart rate up.
Push-ups have many variations. Do this full body exercise on your toes, on your knees, at a countertop, or do wall push-ups.
Squats are essential to any lifestyle and should be challenging but within a pain-free range. Pain is not gain, pain is regression. You can do chair squats-it’s all good.
Planks are a full-body exercise and can be done on the forearms, extended arms, or on knees.
Lunges variations can be frontal, lateral, reverse-or rotational. Use a chair for assistance if needed.
These are all essential movements-When you don’t move, you lose the ability to.
Anxiety, stress, overwhelm-take a deep breath, you got this!
One of the first things we do in a stressful situation is to hold our breath or do mouth breathing. Mouth breathing is exhausting and it raises blood pressure. Proper breathing is in through the nose, and out through the mouth.
Chaotic situations steal energy and focus. Be the calm in the storm, don’t throw yourself into the chaos. You will have so much more energy and focus on dealing with the situation.
Surrounding yourself with positive uplifting people can help with stress and overwhelm. Drama and toxicity are both energy-draining. Be very cognizant of your social circle. Boundaries- my loves are so important.
Gut inflammation leads to a girl on fire whose energy is up in flames!
Stress and exhaustion can lead to cravings for sweets, bad carbs, comfort and ultra-processed food (Franken-foods). Diversity in the diet is so essential for the gut microbiome. Not only is it important what you eat, it’s also crucial when you eat it. Eating too often and eating late at night deplete energy. Exhaustion is a red flag from your body: it is inflamed.
This is a short list of anti-inflammatory foods. Love these foods, and they will love you back.
Almonds and walnuts.
Avocados.
Broccoli, spinach, and carrots.
Blueberries (a super-star), and other berries
Dry beans.
Kale
Olive oil.
Wild salmon
Sweet potatoes.
Every process in the body is fueled with water. Our brain is 80% water. Drink half your body weight in water every day. If you are a Sweaty Betty, drink more to allow for the water you lose through activity.
Here is a short list of foods that can be pro-inflammatory. Avoid these entirely or eat in moderation:
Deep-fried foods.
Excessive alcohol.
Sweet snacks.
Processed meat.
Vegetable oil.
Bread and pasta, especially white bread and pasta.
As a society, we have become so comfortable with exerting little energy. Get comfortable being a little uncomfortable and reap some energy rewards. Expose your body to heat and cold by experiencing the benefits of a sauna and a cold plunge or cold shower. Add a daily meditation practice to sharpen your focus and calm your mind.
One of the best things to do is socialize with people that add growth, meaning, and joy to our lives. A compelling present and future produce power and energy. Include people that are dissimilar from you in terms of walks of life, perspective, culture, political affiliation, etc. When you stimulate your body, mind, and spirit in different ways, energy flows.