Improve your vitality in minutes each day
-Mar 18, Caroline Blight, Living -
If you’re feeling tired all the time and as if you really need a long care-free holiday, don’t despair! We’ve come up with some simple ways to put the spring back in your step.
Vitality is something which makes us feel a little bit more alive, ready to take on the day and gives us an overall feeling of wellbeing. It’s the feeling that our body and mind is calm, balanced and ready for anything. We all want to live life to the fullest but when you are out of kilter it can feel really difficult and time consuming to get that elusive feeling back. But there are a few quick ways of getting your vitality back on track which will take literally minutes out of your day. So are well worth the minimal effort!
Make sure your body is nourished
This shouldn’t take any longer out of your day – it’s just a case of making good choices when it comes to eating and drinking. Making sure you get at least five, but closer to ten, portions of fruit and vegetables a day and a good balance of wholegrain carbs and healthy proteins. Taking Lumity’s flagship supplement morning and night will also help make sure you plug any gaps you may have and make sure you get some of the harder to find elements which can help with sleep, immunity and the bodies repair processes.
Starting the day with a glass of warm water and lemon can help kick start the liver and encourage you to drink plenty and stay hydrated. As water makes up an estimated 60% of your body weight it has a massive effect on how you physically and emotionally feel if you are dehydrated. All our organs, tissues, and cells need water to function and even minor dehydration can leave you feeling lethargic and lacking energy.
Do some exercise every day
This doesn’t have to be a full hour gym session. Just walking up the stairs instead of taking the lift, walking short distances instead of using the car or carrying heavy bags home from the supermarket all add up.
Put simply moving more, as our bodies were designed to, makes us feel better and will actually give you more energy rather than using up your reserves. In the study Eudaimonia: How do Humans Florish those with an active lifestyle recorded the highest wellbeing scores. Those who were much more active than they were three years before enjoyed an uplift in wellbeing of 8%. While people who became much less fit over the last three years saw wellbeing drop by 22%.
Movement helps our vitality as not only does it keep our body mobile and strong but also supports our mental health by releasing essential feel good hormones. Scientists also believe that exercise can improve wellbeing as it can bring about a greater sense of self-esteem and self-control, this helps us feel we can rise to challenges.
Take five minutes for mindfulness
We are all busy and the very idea of mindfulness can seem stressful to fit in. But you really don’t need to dedicate long to the process which can really make you feel lighter and more free. Simple techniques include keeping a gratitude journal. Increasing numbers of studies are finding a range of impressive benefits to the simple act of writing down the things for which we’re grateful, including better sleep, less illness, and more happiness among adults and kids alike. You don’t need expensive tools or lots of a time to adopt this five minute habit either in the morning when you wake or before you go to bed, whichever works best for you. A simple notebook and pen is all you require just to write down something you are grateful for. Research has shown the most benefits are found when you write more in depth about one thing rather than list lots of things superficially so don’t feel you have to write lots. It can also be someone you are grateful to have in your life as well as things. “Writing helps to organize thoughts, facilitate integration, and helps you accept your own experiences and put them in context,” says Robert Emmons, one of the world’s leading experts in the science of gratitude. “In essence, it allows you to see the meaning of events going on around you and create meaning in your own life.”
In the morning carve out just three minutes to sit or stand with your eyes closed and concentrate on taking deep breaths. Make sure your exhale is longer than your inhale for example breathe in for the count of five and out for the count of six. Then build on this. When you exhale completely, more toxins are released from your body making space for more oxygen on your next inhale. When we increase our oxygen intake our vital organs are better supported, circulation improved and we even strengthen our immune system.
Most of us have got out of the habit of breathing properly and fully and just periodically during the day checking in with yourself that you are breathing right into your belly and not just your upper lungs, will make a big difference to how you feel.
Watch the video below for some simple tips to just breathe.