29 Jun 2015 Boost Your Energy The Natural Way
Willpower is a depletable resource. We have more of it in the morning, when we are fresh and energized, and much less at the end of the day when we are tired.
There are four boosts you can use to help enhance your energy levels naturally.
1) Take a cat nap:
Napping has been found to enhance mood, alertness, and productivity. A 20-30 minute nap is thought to be the ideal duration for achieving benefits in both mental and physical stamina according to The National Sleep Foundation.
Beware that longer naps may cause “sleep inertia” (that feeling grogginess that sometimes follows being awakened from deep sleep) and can interfere with nighttime sleep as can napping late in the day.
There are three ways to incorporate naps:
Planned napping: when you know you will have to stay up later than usual, taking a nap before you are actually fatigued may keep you attentive and performing well later on.
Emergency napping: when you are overcome by fatigue during the course of the day and cannot continue the activity in which you were engaged, a nap can help you combat sleepiness and resume your activity.
Habitual napping: a routine siesta taken at the same time each day can be of great benefit.
2) Take a walk:
Just a 10-minute walk has been found to boost energy for up to two hours.
Exercise is also known to improve memory, creativity, and executive function (the ability to make decisions and organize thoughts).
A new study published in January 2015 in the Scandinavian Journal of Science and Sports looked at the short term benefits of a 30-minute lunchtime stroll. The researchers found that walking during the lunch hour improved participants’ enthusiasm, reduced stress and enhance relaxation, and helped these formerly sedentary employees to cope better with the afternoon ahead. Stress reduction and a positive attitude are strongly associated with increased willpower and productivity.
3) Snack right:
Many people reach for a candy bar during their afternoon slump. Unfortunately, while these simple carbohydrates do increase blood sugar rapidly and therefore combat fatigue in the short term, the also cause blood sugar (and willpower) crash after about an hour.
For a more sustained rise and a slower drop in blood sugar, choose a snack which contains both protein and complex carbohydrates. The combination will provide energy to your body and brain without the rapid crash caused by refined carbohydrates and sugar. Choose hummus and some carrot sticks or a handful of nuts and fruit for a more sustained energy boost.
4) Do some breathing:
Adapted from a yogic breathing technique, “The Stimulating Breath” is aimed at increasing vital energy and alertness.
According to Dr. Andrew Weil, the technique should be executed as follows:
Inhale and exhale rapidly through the nose (keeping the mouth closed but relaxed).
Inhalation and exhalation should be equal in length and as short as possible. Attempt to complete three in-and-out breath cycles per second.
Breathe normally after each cycle.
You should feel the effort in the back of the neck, the diaphragm, the chest, and abdomen.
Continue the breathing for up to 15 seconds on your first attempt. Each time you perform this technique, you can increase your time by five seconds until you reach a full minute.
Dr. Weil states: “If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout”.
To Learn More:
To learn more about healthy living and willpower, we invite you to explore our Holistic Wellness Program at www.thewilltochange.com
