Accessing the Energy We Desire

Many of us have goals and lofty dreams that we all wish to attain. Whether it's losing the extra weight or aiming for that promotion, we are all working to become a better version of who we are now.

And while there are small hurdles that we must overcome to achieve our goals, like going to the gym or studying for that certification, with a bit of time and effort, we have the capacity to accomplish everything we desire.

However, most of us struggle to access the energy, or vitality that we need to exert the extra effort. Despite popular opinion, energy is not only reserved for the youth or relegated to (pharmaceuticals). There are small daily changes that you can make to access more energy. Here are five ways that you can increase your vitality and empower you to accomplish all of your goals.

1. Increase Physical Activity

Sometimes getting up and moving your body to stretch or walk in place will make you feel more alert and energized.  It might seem counterproductive to exert energy that you feel that you don't have but moving your body to exercise for just 10 minutes can increase endorphin levels that can help you feel more energetic throughout the day.

Endorphins are neurochemicals in the brain that relieve pain, improve your mood, and reduce stress. These friendly hormones ensure that we don't feel depleted after a workout, rather sharpens our focus that empowers us to tackle the challenges of the day.

     2. Drink plenty of water

Most of us don't recognize the importance of staying hydrated. Drinking enough water every day is essential for lubricating our joints, delivering proper nutrients to our cells, and regulating body temperature.

It's recommended that women should drink about 11 cups of water (or roughly 2.5 liters) and men should drink 16 cups of water (or roughly 3.5 liters) a day. More importantly, not all of your intake should be from plain water. Instead, some should come from the foods that you eat.

Fruits and vegetables have high water content and, unlike water, contain the electrolytes needed to replenish the minerals that you lose through sweating. Fruits like lemons, berries or melons and vegetables like broccoli and brussel sprouts can boost overall hydration.

3. Improve your sleep quality

We spend about 1/3 of our lives sleeping and some of us don't recognize how important sleep is to the function of our bodies. When we sleep, our brains don't shut off or relax.

Instead, they work to repair and help us remember information that we were exposed to earlier that day.  During a good night sleep, hormones are released that enable our bodies to repair cells and control our use of energy.

It is also a key component to athletic recovery. The production of growth hormones that are essential to repair tissue are highest during sleep.

4.   Eat more whole foods

Unfortunately, it has been increasingly difficult to eat healthy. So many foods that occupy shelves in our grocery stores lure us with 'healthy' labels but many of them are processed with chemicals to sustain their shelf life or improve taste.

A whole foods diet is the only way to ensure that you are receiving the amount of macro and micronutrients the body need to function at its optimal level. Eating whole foods is about consuming foods in their natural state - including fruits, vegetables, whole grains, legumes, nuts, and seeds. Limiting or eliminating processed foods can supply your body with the nutrients it needs to feel more alert and energized.

5. Increase your protein intake

Proteins are the building blocks for the development of our muscles, tissues, collagen, and skin. While it takes longer to metabolize in your body, consuming protein keeps you 'feeling full' longer.

Protein compounds are also responsible for carrying oxygen throughout the body. It also boosts your metabolism as your body burns calories to digest the meals that you eat.

While we all have unique nutritional needs, small lifestyle changes enables us to access energy that will help us accomplish our goals. For more tailored lifestyle plans, Transformative Thinking helps individuals overcome unique challenges through holistic care.