I ask every new client I see in my clinic about their energy: do they feel like they have enough? Is it hard to get up and going in the morning or is there an afternoon dip when they feel like they need a nap?
The answers I get tend to fall into 1 of 2 buckets: they are really struggling or their energy is OK, but they could use more!
Fortunately, these tips will help both groups. Here are the 5 most important steps you can take to create more energy:
1. Yin is the seed of Yang. A foundational Chinese Medicine concept is the balance between Yin and Yang. Yin and Yang are opposing forces in every part of the universe.
To give you a few examples:
- Night is Yin ; Day is Yang
- Cold is Yin ; Heat is Yang
- Rest is Yin ; Activity is Yang
- Sleep is Yin ; Awake is Yang
An essential aspect of their relationship is that they are the basis for each other. In other words, Yin cannot exist without Yang and Yang cannot exist without Yin.
In order to create more energy (Yang), you need more rest (Yin). The best ways to bolster Yin during the day are short afternoon rests/naps (20 min or less), mindfulness meditation/prayer daily, taking breaks (even 10 second breaks can be helpful!), and acupuncture.
2. Bursts of movement. We’ve looked at Eastern Medicine, now let’s let Western Medicine provide an explanation for why short bursts of movement increase energy.
Vigorous movement (as little as 30 seconds!) increases blood flow and oxygen to the brain, and increases dopamine levels, resulting in a feeling of more alertness and higher energy.
Additionally, more movement in your day will help you sleep better at night, thereby increasing your energy for the next day…
3. Take your sleep seriously. Have you ever looked at an athlete at the top of their game and been envious of their energy? Well you should not be surprised that they ALL prioritize their sleep. Lebron James and Steph Curry sleep 12 hours a day during the season.
If you want to be at the top of your physical and mental game, you have to prioritize your sleep.
4. Track what you want to change. You might have a good sense of how your daily activities affect your energy, but I would be willing to bet you would be surprised by some of the things that are making you tired.
And there is only one way to determine what those are: start tracking.
Use this Lifestyle Log for 30 days to track how what you eat, drink and do throughout your day is affecting your energy and mood.
5. Manage your diet. A “calorie” is a unit of energy, but it is too simplistic to think more calories will give you more energy. If you’ve ever over-eaten at a party or Thanksgiving meal and immediately wanted to take a nap, you will understand that there is more to it than that.
If you want more energy, you have to eat in a way to support your mitochondria, your cellular energy generators (hello 7th grade science class!).
Here is what you need in your diet to make your mitochondria happy and effective:
•Protein – Animal products will have the highest concentration, but you can combine foods to create complete proteins following a vegan diet as well.
•Omega-3 Fats – Again animal products, especially cold water fish, will be your most concentrated source, but you can also include chia seeds, flax seeds, walnuts and edamame.
•Antioxidants – Eat a wide range of colors in your vegetables and you’ll have all the antioxidants you need.
•Minerals – You may have to supplement magnesium to get enough, but otherwise eating the foods above will usually give you all the other minerals you need for optimal energy.
•LIMIT caffeine, alcohol and marijuana. All of these have profound effects on neurotransmitters that affect your energy, sleep and mood.
The amount of energy you have is affected by a lot of factors, many of which are in your control. If the steps above do not impact your energy, we may need to look at other factors that can impact your energy like your digestion, thyroid and vitamin D levels.
Got questions? Let me know at your next appointment!
