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Posts Tagged ‘Sunlight’

In a Mental Slump? 11 Ways to Boost Your Energy Naturally

Don't rely on energy drinks! Learn to boost your energy naturally.“The energy of the mind is the essence of life.” ~ Aristotle

How much would you pay to stay energized all day? According to one analyst, people are spending BILLIONS of dollars! “In 2017, the energy drink/shot market was $13.4 billion. The forecast through 2022, is that the market will reach about $16.9 billion.” Unbelievable! This quick fix isn’t sustainable. I recommend you learn to boost your energy naturally. You’ll go further faster.

Mental energy depends on how well you care for your mental, emotional, physical and spiritual health, as a whole. If you want to boost your energy naturally, it’s important to address all aspects of your life. This somatic approach requires a greater awareness of self. I’d like to share some simple, but meaningful, ways to start assessing your progress towards boosting your energy naturally.

Boost Your Energy Naturally – Body

1. Get restorative sleep. You might be used to existing on five hours of sleep, but it’s going to catch up with you, because the body and brain needs seven to eight hours of all the sleep cycles to clean and restore themselves. Tune into your body and support it with the rest it needs.

2. Eat a healthful breakfast. Mindfully listen to YOUR body and see what energizes YOU. Some people love oatmeal; others feel energized after a fruit-filled, green smoothie. If you’re eating the wrong kind of food for YOUR body, it will set you up for major mental slump! Start the day with healthful food and you’ll more likely make healthy food choices throughout the day.

3. Keep moving. Being sedentary is a real problem today. It’s important to be mindful about how your body is reacting. Do you feel yourself slouching? Then it’s time to straighten up and stretch. Daily practicing Progressive Muscle Relaxation Techniques helps stretch your body and increase your awareness. Are muscles getting tense? Time for some breathing exercises and a short walk. Getting more oxygen boosts your energy. Doctors recommend, at a minimum, 30 minutes of exercise daily, 5 days a week.

4. Stay hydrated. Feelings of hunger and tiredness are often symptoms of dehydration. Instead of reaching for a candy bar, take a long drink of water. Sugary, caffeinated sodas and energy drinks do more harm than good. You’ll gain some health benefits from a moderate consumption of tea or coffee. Just remember that drinking caffeine six hours before bedtime may compromise the quality of your sleep.

5. Keep power snacks handy. Fruit and a handful of nuts are great energy boosters when you feel the afternoon slump coming on.

 

Boost Your Energy Naturally – Mind and Spirit

6. Feed your passion. I am passionate about doing Cross Fit and also helping my clients in my life coaching practice, so daily I find ways to engage in activities that support me. For example — because I want to improve at Cross Fit, I eat healthy foods; junk food or alcohol just don’t tempt me anymore. And because I want to give the best to my clients, I go on retreats that refresh me. Staying engaged and excited about life is paramount to feeling energized and inspired.

7. Clear out mind clutter. Drama wears a person out! Being focused keeps you from overthinking or worrying unnecessarily. When you simplify your life and remove unnecessary events, you’ll naturally boost your energy.

 

Boost Your Energy Naturally – Emotions

8. Remove energy zappers. Manage your mental energy like managing a bank account. Know what drains your energy and mindfully avoid them — be it a self-doubting thought, an unsupportive action, an unhealthy relationship, or the clutter on your desk. Choose to spend time on things that boosts your energy, like gratitude and positivity.

9. Vitalize your relationships. We need to receive and give energy to each other. Remember that there’s a lot of power in laughter. Let’s borrow AT&T’s slogan and “reach out and touch someone” emotionally and physically as often as you can each day.

10. Connect with the earth. Almost everyone has room for a small garden pot. There’s something energizing about seeing life sprout from a tiny seed. Try growing your favorite veggie or herb and feel the energy it’s drawn from the soil, as you eat it.

11. Reconnect with the sun. Sunlight is very healing. Just take precautions for your skin type, then get outside and soak up some Vitamin D!

None of these suggestions are hard. In fact, they’re all enjoyable! Concentrate on changing one tiny habit at a time. What do you do to boost your energy naturally? I’d love to hear your suggestions on my Facebook page. And if you’d like an accountability partner, please contact me and schedule an “Unlocking Your Potential” 30-minute complimentary consultation (in-person, by phone or via Skype).

Embrace the Healing Benefits of Sunlight – Happy Spring!

We who live in northern climes like Oregon need to take advantage of the healing benefits of sunlight to offset the health-zapping effects of a long winter After a long, hard winter it’s a relief to feel the warmth of the sunshine and see the flowers beginning to emerge! It makes me think about the healing benefits of sunlight, but also about some of the dangers from unwise sun exposure.

In northern climes like Oregon where there are so many overcast days, many people suffer from Vitamin D deficiency. Others struggle with Seasonal Affective Disorder and depression. Beware…this can also occur from spending all day in the office working!

How much sunlight you need to produce your daily dose of Vitamin D depends on where you live. Scientist at the Norwegian Institute for Air Research has created an online calculator that can help you determine the amount for where you live. (Click here to learn more.) Without it our bones deteriorate (osteoporosis and rickets) and we’re more prone to cancers (prostate, breast, color and ironically, skin cancer) type 1 insulin-dependent diabetes, multiple sclerosis, and heart disease.

Our mood is greatly affected by the amount of sunlight we get. We need the light to calibrate our circadian cycle of sleep and wakefulness. And it builds our immune system by increasing the white blood cells, called lymphocytes, which play a major role in defending the body against infections. It’s also been noted to lower cholesterol, fight bacterial infections, and clear up some skin disorders. On the down side, too much exposure can cause painful burning, skin cancers and possibly cataracts.

Even though UV from the sun can be harmful in high doses, you can safely enjoy the outdoors without risking your health. Keep in mind I’m not giving medical advice. You must use common sense and listen to what your doctor says about your situation. That being said…here are a few tips that help you enjoy the benefits of sunlight safely…

  • Know your skin type. If you burn very easily, you’ll have to exercise greater mindfulness in how long you stay out in the sun.
  • During the less intense times of the day (sunlight is strongest from 11 am to 2 pm) gradually increase your exposure duration to 10 or 15 minutes.
  • Use sunscreen for longer exposure. Do some research and find the most healthful brand for you. Many of the products contain fragrances and chemicals such as Oxybenzone, (linked to hormone disruption and cell damage) Retinyl palmitate, (a carcinogen), Octyl-methoxycinnamate (oxidation damage which ages your skin) Butyl-Methdiebenzoylmethane, (releases free radicals into the body) Benzophenone 2 (BP2), (decreases the function of the thyroid). So choose wisely.
  • Find sunglasses that provide UVA and UVB protection and good coverage of your full field of vision.
  • Wear a hat and cover up in white clothing (more cooling on hot summer days than no clothing) during long exposure times.
  • Be mindful of what you eat. A balanced, nutritious diet provides protection from some of the sun’s hazards. However, a diet high in omega-6 polyunsaturated fats like sunflower, safflower, and other vegetable oils will make you more prone to sun damage. Healthier fats to use are coconut, avocado or palm oils.
  • Also be mindful that some medications make you more sensitive to sunlight. Ask your doctor or pharmacist if the type you take falls in this category.

Don’t let the fear of sun keep you from enjoying life fully. Exercise mindful awareness of the risks and benefits of sunlight and get outside! Now is a good to assess your entire body/mind/spirit wellness to determine ways you can improve. Download my free 7-Point Body Wellness Assessment. It’s an eye-opening self-examination guide.

If you already know what changes you want to make, but you need some accountability and support, then feel free to contact me and schedule an “Unlocking Your Potential” 30-minute complimentary consultation, in-person, by phone or via Skype. I’d love to help you reach your goals!

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