How to keep your energy up throughout the day

meEnergy is a resource more valuable than gold: maintaining your energy levels is deeply related to the clarity, focus, and satisfaction you experience throughout the day, as well as helping you avoid feelings of being overwhelmed and anxious. And yet, energy can feel as scarce as shiny metal.

When I feel like my energy levels are depleted, I ask myself: What could be (unknowingly) depleting my energy reserves? Does my body feel tired or weak because I have not received enough nutrients or water? Does stress overwhelm me mentally?

In Ayurveda, a holistic medical system with roots in India that I studied for four years in an Ayurvedic practice program (under the guidance of my teacher Vaidya Jay), a harmonious and balanced state of being is known as sattva. (sattwa It is one of the three pillars of Ayurveda. gunasor qualities of nature, the other two being cracksor movement and passion, and tamasor stagnation). According to these ancient teachings, cultivating sattva is key to maintaining energy: the more focused we are, the more energy we have, and doing so requires addressing your physical and mental needs.

These are the habits I have cultivated to keep my energy up throughout the day.

1. Start the day with a nutritious breakfast…

Dehydration can cause a drop in mood, energy, and alertness, so I like to have a glass of room temperature water and some hot lemon water when I wake up. As for what’s on my plate: fruits, vegetables, and other high-fiber foods, which have been shown to support energy balance. One of my favorites is a green smoothie that is packed with spinach, romaine lettuce, apple and pear (for sweetness!), lemon, and more.

2. … and a little meditation

I find that the most powerful practice for centering myself, and therefore maintaining my energy, is a morning meditation. It may only be five to ten minutes, but it helps me tune into my breath and body and feel more connected to myself. This helps me be less reactive to the outside world for the rest of my day.

If you want to try it, I recommend meditating as close to when you wake up as possible, ideally before you check your email or social media.

3. Try to eat sattvic foods

Ayurveda teaches that food is energy in its essence and therefore influences our energy. sattvic Foods, which include vegetables, fruits, whole grains, sprouted seeds, and nuts, contribute to a harmonious and energetically centered state of being. sattvic foods include vegetables, fruits, whole grains, sprouted seeds and nuts.

To incorporate sattvic foods into your routine, you can try combining raw and cooked vegetables from mid-morning through lunch and any afternoon snacks. For an energy-stabilizing lunch, for example, I would start with a large salad base, then add roasted, sautéed, or steamed vegetables, and top with a heavier protein like lentils, quinoa, etc. And I love to snack on greens and hummus, sprouts, or coconut yogurt and goji berries.

4. Take breaks throughout the day

Stress is related to the feeling of tiredness and fatigue. You probably already know this: think about how drained you feel after dealing with some drama unfolding in your family or a friendship, after having an argument with a co-worker, or going through an endless to-do list!

To prevent stress from building up, I make a conscious effort to release it throughout the day with small breaks. Just five minutes of moving in a way that feels good can do wonders for your energy and focus. (Pro tip: If you can rock it, getting outside can give you an extra boost.) Breathing is also really powerful, so I make sure to breathe deeply throughout the day and do a mini meditation when I can. .

5. Activate “do not disturb”

I find that the constant pinging of alerts on my phone and computer can cause chaotic energy: they pull me in multiple directions and destroy my focus. So to stay focused, I try to turn them off as much as possible.

6. Find perspective

The minutiae of everyday life can be overwhelming and exhausting. So before I get bogged down in other people’s conflicts, I take a step back and ask myself if my opinion is really needed. Do I need to leave mental space for office gossip or celebrity antics? (Probably not!)

Removing your energy from superfluous drama and inconsequential choices, even in a micro way, allows you to direct it toward the things that really matter to you: your goals, the people you love, contributing your unique talents to the world. I have found that learning not to worry about the little things makes me feel more expansive and more peaceful. (And I’m willing to bet you’ll find this true, too.)

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