Energy is the key to achieving what it is that you want in life. High energy people have an aura about them.
But sustainable energy is different from frenetic energy. Sustainable energy doesn’t come in waves and troughs, rather it is a like an ever flowing river, providing you with the exact amount of energy you need to get through the day.
Here are my top 7 tips for increasing your sustainable energy levels each day.
1. Drink Water
Many times our energy levels diminish because we are dehydrated. Our bodies need water to sustain and invigorate us. Make sure you are drinking at least two litres of pure filtered water per day. In order to keep on track, I actually keep a note in my diary of how much water I drink! Goes on the ‘To Do’ list, just like everything else I want to achieve in a day. Trying it for a week and check to see if there is a difference.
2. Ditch the Sugar/Increase Protein and Vegetables
Often times when tired our bodies crave sugar. Sugar will give you a sudden lift in energy, often followed by a dramatic droop in your blood sugar level. Many people find they are craving a ‘lift’ in the middle of the afternoon and may reach for a cup of coffee and something sweet to pick you up again Instead, make sure you are eating regularly. Increase your protein levels and leafy green vegetables and reduce the amount of simple carbohydrates you are eating (especially at lunchtime). If you feel a flagging of energy, grab some water, a handful of almonds, and go for a quick 5 minute walk to increase your energy. Your body will love you for it.
3. Exercise – Think Strength and Power
The way we are encouraged to exercise has changed over the years. As we get older, the most important thing we can do is to increase our muscle mass to increase energy. Why? It takes a lot less energy to lift and carry groceries when you are strong! Decrease the time you are doing aerobic exercise and add weight training or resistance work to your weekly routines. Push ups, Squats, Lunges, and strength work for your arms are all great ways to increase your energy.
4. Prepare for a Good Night’s Sleep
A good nights sleep is imperative for keeping your energy levels sustainable, but often our thoughts do not encourage a restful nights sleep. Create a calm environment and a routine that helps your body get ready for sleep.
1. Go to bed at the same time each night and get up the same time each day. Our body thrives on routine.
2. Turn off the TV, get off the computer at least an hour prior to your sleep time.
3. Write out your next days’ To Do List’ the night before. This helps reduce that tendency to wake up in the middle of the night thinking of things you need to do.
5. Reduce Your Stress!
More and more research is pointing the way to stress as being one of the greatest challenges to our health. When we are stressed our body produces a hormone called cortisol – our flight, flight or freeze response to any stress. Over time high levels of cortisol deplete the adrenal glands predisposing you to chronic fatigue Actively work to lowering your stress levels by taking time out every now and then to just breathe!
6. Tap on Tiredness and Energy
Often times we think we are tired, when in fact we are feeling overwhelmed, stuck or frustrated about ‘something’. When you are feeling your energy flag try tapping. Before you begin, measure the level of tiredness- on a scale of 1- 10 (10 being the highest) , stop and tap on “I am feeling tired right now”…. and then do a tapping round on ‘I feel tired’.
7. Meditate for 20 minutes Morning and Night
Our subconcious is so powerful and has this amazing ability to sort out our life for us…. if we ask the right questions and implant the right words.
Often our tiredness comes from being overwhelmed, stressed, angry or anxious. So after you have tapped, meditate by pulling what it is that you want into the present moment. Create a mantra for your day that supports you. My favorite comes from the inspirational teacher Dr Wayne Dyer. It is the “I AM THAT I AM” meditation. Announcing to the universe that you are enough already! A perfect companion to Tapping!