The ABCs of Energy Enhancement

Whether it's the demands of work, family, or school, many of us find ourselves searching for ways to boost our energy quickly and effectively. Here’s a guide to short-term energy enhancement that focuses on simple strategies you can implement right now.

A. Adaptogen Herbs

Adaptogen herbs are nature's way of helping your body adapt to stress and enhance energy levels. These powerful plants can increase resilience, improve mental clarity, and balance hormonal responses. Some popular adaptogens include:

• Rhodiola Rosea: Known for its ability to enhance stamina and reduce fatigue. (200-400 mg 1-2 times per day)
• Ashwagandha: Helps in managing stress and improving overall vitality. (300 mg 2 times per day)
• Astragalus: Anti-inflammatory and immune-boosting properties benefit overall health.  It can also help regulate blood sugar levels. (500 mg 2 times per day)

B. Blue Light Blocking to improve sleep

Exposure to blue light from screens can disrupt our sleep patterns and lead to fatigue. To counteract this:

• Use blue light-blocking glasses: These can help filter out harmful light, especially in the evening.
• Limit screen time: Set boundaries for device usage before bed, ideally an hour before you sleep.
• Incorporate blue light filters on devices: Most smartphones and computers have settings to reduce blue light exposure.

C. Chair Stretches

Sitting for prolonged periods can lead to stiffness and fatigue. Incorporating simple chair stretches for just a few minutes throughout your day can help relieve tension and invigorate your body. Here are a few stretches to try:

• Neck Rolls: Gently roll your neck in circles to release tension.
• Seated Torso Twist: While sitting, twist your torso to one side, hold for a few seconds, and switch sides.
• Wrist and Finger Stretch: Extend your arms and stretch your fingers back to relieve wrist tension.

D. Daily Morning Walk

Taking a walk every morning, especially when it is cold or hot outside, exposes you to natural light, which can help regulate your circadian rhythm and increase alertness throughout the day.  Additionally, walking increases blood flow, delivering oxygen and nutrients to your muscles and organs. Colder temperatures can "wake you up" and trigger endorphins; while hotter temperatures open pores and promote the flushing out of toxins. Both enhance feelings of well-being and energy.

E. Exact Same Bedtime for 1 Week

Consistency is key when it comes to sleep. Going to bed and waking up at the same time every day regulates your body’s internal clock, promoting better sleep quality. Here are some tips for establishing a bedtime routine:

• Create a wind-down period: Spend 30-60 minutes before bed engaging in calming activities such as reading or meditating.
• Keep the bedroom environment dark, cool, and quiet.
• Avoid caffeine and heavy meals before bed, which can disrupt your sleep cycle.

F. Fasting

Intermittent fasting has gained popularity not only for its potential health benefits but also for its ability to boost energy levels. By allowing your body to take breaks from digestion, you can experience increased mental clarity and energy. Here are some ways to incorporate fasting:

Try the 8:16 Method*: Eat during an 8-hour window and fast for 16 hours (including sleep time).  Eat whole, nutrient-dense foods - focus on fruits, vegetables, lean proteins, and healthy fats during eating periods.

*Always consult with a healthcare professional before making significant changes to your eating habits.

G. Gratitude Attitude

Cultivating an attitude of gratitude can vastly improve your overall energy levels. Focusing on the positives in your life can shift your mindset and reduce feelings of fatigue. Here’s how you can practice gratitude:

• Keep a gratitude journal: Write down three things you’re grateful for each day.
• Share your gratitude with others: Expressing appreciation can strengthen relationships and enhance your mood. A single genuine compliment can be more impactful than multiple "likes" on social media.
• Practice mindfulness: Take a moment to reflect on the good things in your life, no matter how small.

H. Happy Face - Sit Up and Smile

Sitting up straight and smiling not only affects how others perceive you but also has a direct impact on your energy levels. Sitting upright opens up your chest and lungs, allowing for deeper breathing. Good posture is linked to increased confidence. Smiling, even when you don’t feel like it, can trigger a release of endorphins, the body’s natural mood lifters. This biochemical response boosts your sense of well-being, making you feel happier and more energetic.

I. Inhale, Hold, Exhale

The way we breathe can significantly influence our energy levels. A simple breathing exercise—inhale, hold, exhale—can have profound effects on both body and mind. The 4-7-8 technique was developed by Dr. Andrew Weil as a simple and effective method for promoting relaxation and reducing stress. 

1. Inhale (4 seconds): Take a deep breath and allow your lungs to fill with oxygen. This influx of oxygen energizes your cells, promoting better functionality and alertness.
2. Hold (7 seconds): Holding your breath for a few seconds helps to maximize oxygen absorption. This pause creates a moment of stillness and has a calming effect.
3. Exhale (8 seconds): Slowly exhale through your mouth for a count of eight, making a whooshing sound. Exhaling fully removes carbon dioxide and toxins from your body. 
4. Repeat: This cycle can be repeated 4-8 times, gradually increasing as you become more comfortable with the technique.

J. Just Sing

Believe it or not, singing can be a fantastic energy booster! Singing triggers the release of feel-good endorphins.  It also enhances lung capacity promoting better breathing and oxygen flow.  These benefits are true whether you are alone in your car or with 10,000 fans at a soccer stadium. The latter has the added benefit of creating a sense of community by fostering connection and joy with others. 
So, wherever you are, turn up your favorite tunes and let your voice soar!

Boosting your energy doesn’t have to be complicated. Try out some of these strategies and see how they transform your energy levels—your body and mind will thank you!