This question has haunted me personally for years. From feeling uninspired at work to having no energy to work out and even having a low point of depression – this question is one I take seriously. It’s also one of the main concerns I talk with my clients about as a Wellness & Vitality Coach. So today I thought I’d give you the first 3 steps you need in order to build your natural body energy.
Please note: The answer to this question could be something more severe such as adrenal fatigue, chronic fatigue syndrome, depression, diabetes, etc…. If you haven’t done so already please consult your primary care physician/professional.
In the interest of full disclosure and uncomfortable vulnerability for me, I also want to let you know that I am currently working through severe adrenal fatigue. So yes, I know personally how debilitating and life-shattering this question can be. Yet I also know professionally that if I would have taken the opportunity seriously a few years ago to build my natural energy, I may not be in the mess that I am now. (can we change this a bit? more like if I had realized and committed to changing certain behaviors and that only focusing on food isn’t the answer to this problem…)
The actions here might seem too simple or too basic to increase energy levels for us high-achieving women. But I can guarantee that it’s the simple and basic that ends up being the most difficult to consistently implement which is why I am at my current state of exhaustion. That’s why I am challenging you to incorporate ALL three actions into your daily routine over the next week. I’m in. Are you?
- Sleep. Your body needs an average of 7-9 hours of sleep per night. While that’s a vast generalization based on scientific sleep data, your optimal hours of sleep per night should be either 7, 8, or 9 hours per night. If you don’t know by now what is best for you start experimenting and see what magical sleep number makes you jump out of bed in the morning refreshed, focused and happy to start the day. By the way – that’s uninterrupted sleep! If your morning time is set, then you must start going to bed earlier.
- Hydrate. Your body is predominantly water and thus, is essential for all systems to function properly. For example, water transports nutrients and oxygen to your cells, helps the body absorb nutrients and eliminates toxins. These three tasks alone will increase energy. Your optimal water intake is ½ of your body weight in ounces of water. So if you weight 150lbs, you need to consume at least 75 oz of water throughout the day. BONUS TIP: Begin your hydration cycle the moment you wake up! Drinking water early will make your body naturally crave more.
- Walk. A body in motion stays in motion. To get more energy your body needs to exert energy – simple law of physics, really. But there’s a fine line between working out for energy and over-exerting yourself. This is why walking is so important. It keeps your body moving, but does not exhaust your energy stores (in the event that something more severe is looming). Begin by walking at least 15 mins every day.