Optimising energy is a combination of what you eat, how you move your body, the ability to have a calm and peaceful mind and enjoying restorative sleep. In today’s busy life schedule it can be hard to achieve all of these. Our lifestyles can put major constraints on being able to implement this, plus in the current climate not only are we time short, but also cash poor. With this in mind I have put together some user friendly energy tips for you tochoose from throughout the day. They won’t break the bank, and can be slotted in at different times of the day dependent on when you need an energy boost most and if done consistently, they can help to boost your overall energy.”
Skip the Caffeine
Don’t panic, you can have it later, but plan to use it strategically for later in the day. Instead, re-hydrate yourself either with our wake up lemon drink or substitute with a glass of freshly squeezed diluted orange or grapefruit juice. If you make your own juice, add an inch of peeled fresh ginger. This is a natural stimulant, improving circulation and aiding digestion. Ginger’s natural zing is enough to get the sleepiest of eyes open!
Wake Up Lemon Drink
This drink will wake up your body’s natural eliminating system, helping to boost energy. In a cup of hot water, add the juice of a freshly squeezed lemon, a pinch of salt and stir in 1 teaspoon of Manuka Honey. The lemon juice cleanses the kidneys as well as the bowels, the salt will help draw waste material from the blood stream and the Manuka Honey soothes and tones the intestinal tract.
Go Green
Try to get some form of cardiovascular exercise in the first couple of hours of your day. Try to walk or cycle part, or all, of your route to work. If you have a pedometer, aim to have put at least 3,000 steps on it before you sit down. This is equivalent to 20 / 30 minutes continuous walking. Seek out routes that take you past parks and gardens. This green landscape has been shown to have a positive effect on mood and energy levels.
Quiet Time En-route
Turn commute time to quiet time. If you drive, leave the radio off for at least 10 minutes. If you travel by bus or train scan the papers selectively, check out the news in brief sections and then take a few moments to be aware of your breath and practice 2:1 breathing. You’ll find you come into your next destination more refreshed and less frazzled, having had a little time to be still.
2:1 Breathing
This breathing pattern relaxes the body by subtly coaxing the parasympathetic nervous system (which controls the automatic functions suchs the beating of the heart and the digestion) into a state of relaxation. Gently slow down the rate of exhalation until you are exhaling twiceas long as you are inhaling. You can achieve longer exhalations by contracting the abdomen slightly. Focus on the smoothness and evennessof your breath, gradually eliminating all jerks and pauses.
Energise Eyes
If you work at a computer, try the eye strain exercise to energise your eye / brain communication: This takes about 2 minutes and isgreat for relieving strained tired eyes. Open your hands and gently slide the undersides of the thumbs across the upper rim of your eyesockets towards the temples. Then massage the lower rim of the eye sockets with your index fingers. Begin at the corners of your eyesand work towards your temples. Repeat twice more. Move your eyes slowly from side to side, and slowly up and down 3 times and finally, incomplete circles. Relax by closing your eyes so eyelids barely touch.
Eat for Energy
Lunch can sap your energy. Select a meal that combines several proteins with some vegetables and fruit; this stimulates the brain transmitter dopamine, helping us feel more alert, as well as a little starchy carbs to fuel our muscles’ glycogen levels. Too many carbs or high fat foods leave you feeling sluggish. Eat about a fist size of protein from lean turkey, fish, tofu or chicken. Munch on low-starch, nutrient-rich vegetables such as greens, cucumbers, tomatoes and broccoli and grab a packet of whole-wheat crackers or breadsticks.
Awake in the Night?
Brain awake but the body wants to sleep? When the mind races, your eyes will also be flickering, reflecting the activity of your brain. If you can rest your eyes, you will find you will be able to rest the mind. Great sleep promotes increased energy so practice the Quiet Eyes exercise to help you quieten your brain.
Quiet Eyes
Lie in a comfortable, relaxing space face-up, eyes shut. Keeping your eyes shut, cast them down towards your navel, and try to focus your attention on that one spot. Take 5 deep breaths as you keep your eyes drawn towards that spot. Notice that as your mind starts to wander so does your eye-line. Try to keep the eyes directed towards the navel again and focus on letting them soften and fall away from your eyelids. All the time be aware of your breathing.
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