Increase Your Energy Levels
Having recently been asked to do a talk about Energy Levels – and how to improve them, we have put together our thoughts for you to read.
The first questions we need to ask are:
Where is your energy ?
How are you replenishing your energy?
Why are you using more energy than you are producing?
What can you do about it – what can you change? How can you introduce it into your already busy day.
Where is your energy currently going? Why do you not have any spare energy?
Our body uses the energy we create in a whole series of automatic functions that happen without any input from us. These processes include:
Digestion (this takes up a huge amount of energy). Whenever we eat food, our body begins the digestion process and uses different amounts of energy for more complex foods that it is breaking down. Digesting food releases energy into our blood stream so that it can be taken directly to the cells that need it.
Mental Efforts – so in whatever we are doing, wherever we are – mental stimulation uses a portion of the energy that we create, mental activity does not generate energy – it is therefore important to go for a walk around every one and a half hours and to drink water, this will help to refresh your energy supply
Physical Efforts – obviously, whenever we undertake any physical activities our body needs energy to make our muscles expand and contract. The more we move, the more energy our body needs. Luckily exercise creates energy as well as using it.
Health – our body uses energy when it is defending us against illness and disease. We all recognise that flu feeling which leaves us feeling exhausted, our muscles heavy and our mind foggy. If our body is battling against a virus then it will use up more of our available energy. In each of our cells we have mitochondria. These energy producing engines work to produce and store energy. Unfortunately, they also have a second role, they are our defence system. If our body is in defence mode, the mitochondria begin defending and they stop producing energy. This is why we soon feel exhausted when we become ill.
Detoxing – Our liver, kidneys, bladder, skin and other organs are busy separating the things we need in our bodies from the things we don’t need. If we fill our bodies with unwanted substances they have to work twice as hard so they use twice as much energy just to keep us going.
Replenishing Energy – How can we replenish energy?
Stress Management is a big part of replenishing energy. When our body becomes stressed hormones are released in our body to put us on HIGH ALERT. This means that energy production and storage is switched off. Digestion which releases energy to our blood stream – switches off. Our mitochondria, the energy producing engines in our cells are on alert to see if they need to go into defence mode.
You can see that if STRESS is something that your suffer with, it will have a major impact in the amount of spare energy you have. We have more information about things that you can do to help manage your stress levels here.
Food – You are what you eat. Food is your fuel. Are you eating correctly for your body requirements? Are you eating foods which are easy on your digestive system so that they can release energy to the areas that most need topping up? Are you eating the right amount of good foods so that you are able to exercise and keep your body in good shape? Are you eating at the right times of day.
For more tips about food for your body – click here.
Sleep – Good sleep is important for your body to regenerate energy. During the night, when digestion stops, your cells get rid of tired and warn out or damaged cell parts, and create new ones. If you are not sleeping or resting sufficiently, you will seriously reduce your energy levels for the next day. There are many things you can do to help you sleep better. Click here for more information about sleep.
Exercise – Exercise is important to replenish your energy levels. 20 minutes to half an hour exercise a day is the minimum exercise you need to stress your muscles enough to stimulate energy replenishment. If you can go out side so much the better but even 20 minute hard house work can help stimulate your body to replenish energy levels, providing you have everything else in order.
Health – Taking responsibility for your health maintenance is an important part of energy replenishment. If you are not well, you need to listen to your body and find out what it needs to rebalance and become well. If it needs rest – it is important that you rest.
Self care – Is a big part of health and energy production. We all know how we may come home exhausted after a long day, but if invited out with good friends – we make a miraculous recovery. It is important to do something you like and want to do for 20 minutes of EVERY DAY. This will help replenish your energy levels and keep your life interesting and enjoyable.
Your Energy Replenishment Plan
Decide what you can do each day to improve your energy replenishment possibilities.
Choose at least SIX things that you can do every single day. Some of them are easy, others are more difficult and require more organising. Start with the easy ones and then begin to tackle the more difficult ones further down the line.
We have made a list for you to choose your first SIX changes for this month. Then, when they become habit (about 6 weeks) come back and choose 6 more. The more you can do the more energy you will make.
Start to Improve Your Energy Levels – Right Now!
- Eat a better diet – eat the fuel your body needs
- Drink more water
- Exercise 20 minutes a day
- Exercise 30 minutes a day
- Reduce the stimulants you take each day by half
- Go to sleep an hour earlier
- Have a glass of water when you wake up – before breakfast
- Have a high protein breakfast
- Do 20 minutes a day of something you really enjoy (every day)
- Laugh more (if you are going to watch tv, watch something that makes you laugh)
- Don’t have screens on in the bedroom – (cut out blue light at night)!
- Don’t eat anything for a 10 hour period each 24 hour cycle
- Don’t drink alcohol for 3 hours before bed
- Improve the sleep you are getting (either quantity or quality)
- Learn to relaxation techniques that you can do anywhere – (work, home, shopping)
- Take up a new hobby and enjoy it.
- Learn breathing exercises to increase your vitality
- Stop rushing and take more time so that everyday chores can be more enjoyable
- Take a moment in every day to appreciate something special in every day
- Write a diary of the good things in your life – the things that were good today
- Find someone to help you reduce anxiety in your life
- Count the things you can do – not the things you can’t.
If you would like to find out about the therapies we offer at Inspiring Health and how to choose someone to support you back to full health please do call us on 01326 212112