How to maintain your energy throughout the day

Eenergy is a more valuable resource than gold: Maintaining your energy levels is deeply linked to the clarity, focus and fulfillment you feel throughout the day, in addition to helping you ward off feelings of overwhelm and anxiety. And yet, energy can seem as scarce as shiny metal.

When I feel like my energy levels are depleted, I ask myself: what could (unknowingly) be draining my energy stores? Does my body feel tired or weak because I don’t have enough nutrients or water? Is stress weighing me down mentally?

In Ayurveda, a holistic medical system with roots in India that I studied for four years in an Ayurvedic practitioner program (under the guidance of my teacher Vaidya Jay), a balanced and harmonious state of being is known as sattva. (Sattva is one of the three pillars of Ayurveda gunasor qualities of nature – the other two being rajasor movement and passion, and tamas, or stagnation). According to these ancient teachings, to cultivate sattva is the key to maintaining energy – the more centered we are, the more energy we have – and it requires meeting both your physical and mental needs.

Here are the habits I have cultivated to maintain my energy throughout the day.

1. Start the day with a nutritious breakfast…

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

2. …and a bit of meditation

I find that the most powerful practice for centering myself, and therefore maintaining my energy, is a morning meditation. It may only last five to 10 minutes, but it helps me get in tune with my breath and my body and feel more connected to myself. It helps me to be less reactive to the outside world during the rest of my day.

If you want to give it a try, I recommend meditating as close to waking up as possible, ideally before checking your email or social media.

3. Try to eat sattvic food

Ayurveda teaches that food is a source of energy and therefore influences our energy. Sattvic foods—which include vegetables, fruits, whole grains, sprouted seeds, and nuts—contribute to a harmonious, energy-centered state of being. Sattvic foods include vegetables, fruits, whole grains, sprouted seeds and nuts.

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

4. Take breaks throughout the day

Stress is linked to feelings of fatigue and tired. You probably already know this: think about how exhausted you feel after dealing with a drama unfolding in your family or in a friendship, after having an argument with a colleague or going through a never-ending story. make a list!

To avoid stress building up, I make a conscious effort to release it throughout the day with small breaks. Just five minutes of pleasurable movement can do wonders for your energy and focus. (Pro tip: If you can swing it, get out in the fresh air can give you an extra boost.) The breath is also very powerful, so I make sure to breathe deeply throughout the day and participate in a mini meditation when I can.

5. Activate “do not disturb”

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

6. Find a prospect

The details of everyday life can be overwhelming and exhausting. So before getting tangled up in other people’s conflicts, I take a step back and ask myself if my opinion is really necessary. Should I leave mental space for office gossip or celebrity hijinks? (Probably not!)

Drawing your energy from foreign dramas and inconsequential choices, even in micro ways, allows you to direct it towards what really matters to you: your goals, the people you love, bringing your unique talents to the world. I have found that learning not to sweat the small stuff leaves me feeling more expansive and peaceful. (And I’m willing to bet you’d find that true, too.)

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