3 essensielle tips for mer energi i hverdagen

Føler du at energinivået ditt går opp og ned i perioder? Det kan være mange grunner til at dette skjer, og det er heller ikke uvanlig. Det som er ganske kult, er at du har mye mer innvirkning på energinivået ditt enn du kanskje tror du har, men du må gjøre en innsats selv. Personlig, så jobber jeg med å gjøre de riktige tingene for at hodet og kroppen skal ha de beste forutsetninger for å yte maks – hver dag.

Vær og sesong påvirker deg

Det råder liten tvil om at årstidene har stor påvirkningskraft på humør og energinivå, enten det er i den ene eller den andre retningen. Mange savner det manglende lyset i vinterhalvåret, og rent fysiologisk har sollys stor innvirkning på kroppen vår.

For eksempel er lyset er den viktigste faktoren for hvordan døgnrytmen din reguleres. Ifølge Teknisk Ukeblad skilles hormonet melatonin, søvnhormonet, ut i en kjertel i hjernen som ett av de to hormonene som varierer over døgnet i takt med døgnrytmen. Når melatoninnivået stiger, føler vi oss trette og vil sove. Når lys treffer øyet, så sendes et signal som gjør at melatonin blokkeres. I stedet skilles hormonet kortisol ut, som på mange måter virker motsatt av melatonin. Det gjør at vi våkner, eller holder oss våkne. Vi får mindre kortisol og mer melatonin på vinteren, men det betyr ikke at du må gå rundt og føle deg slapp i seks måneder for det. Selv om naturen setter visse rammer for kroppen vår i de ulike årstidene, trenger ikke dette å være definerende for hvordan du føler deg.

Jeg er veldig bevisst på dette. For eksempel elsker jeg å jogge, og en vakker januardag i fjor var været helt nydelig. Det var sol, 8 grader ute, og jeg følte meg helt fantastisk mens jeg jogget rundt i Trondheims gater. Se nå for deg at det har blitt juni, og at du selv skal ut og jogge. Også denne dagen er det sol og 8 grader ute. Har du da en dårligere dag fordi det burde være varmere på sommeren? Eller er det tankene dine som påvirker deg? Forutsetningene er de samme – sol og 8 grader er sol og 8 grader uansett når på året du opplever det. Du burde alltid velge å føle deg like fantastisk som jeg gjorde på joggeturen i januar, istedet for å være oppgitt over at det pleier å være varmere i juni.

Innstillingen og holdningen din er superviktig for at du skal kunne yte maks hver dag, men det er også konkrete ting du kan gjøre i hverdagen for å opprettholde eller bygge opp energien din.

1. Få nok og riktig søvn

En ting som er lett å nedprioritere eller glemme er antall timer på puten hver natt. Uten skikkelig god søvn kan du få utfordringer med å få nok energi, noe som igjen går utover hvordan du opplever dagen din. Den største synderen for dårlig søvn er at man ikke legger seg og står opp til cirka samme tidspunkt hver dag. Kroppen din er fininnstilt, og desto mer du venner den til å legge seg til faste tidspunkt, jo lettere vil det være for deg å få gode rutiner og en god natts søvn. Jeg anbefaler deg å gjøre søvn til en prioritet, spesielt om du opplever mye stress i hverdagen din. 7,5 til 8 timer søvn er et godt snitt å sikte seg inn på.

Barn illustrerer et godt eksempel på hvordan kroppen fungerer i henhold til søvnvaner. En gang i blant kan det være fristende å holde små unger lenge oppe om du, av ulike grunner, ønsker at de skal sove et par timer ekstra neste dag. Tanken er god, men realiteten er som regel at barnet våkner opp på  det faste, tidlige tidspunktet istedet for å sove inn de ekstra timene de var oppe kvelden før. Resultatet blir dermed grinete og trøtte småbarn. Kroppen ønsker med andre ord å følge et fast søvnmønster, og når dette brytes så resulterer det ofte i lite energi.

2. Beveg deg

Ikke alle har like lett for å overkomme den beryktede dørstokkmila. Det er et kjent problem som jeg vet mange sliter med, men jeg kan ikke understreke nok hvor mye du får igjen for å trene og bevege deg. Kjemisk sett så sender kroppen ut masse endorfiner hver gang du mosjonerer. Det trenger ikke å være veldig lange og høyintensive økter, men det er anbefalt å få opp pulsen et par ganger i uka for å trene hjertepumpa. Gevinstene av trening er så uendelig mange. God fysisk og mental helse, vektnedgang, økt muskelmasse, godt humør, og så videre. Kropp og sinn henger sammen, og desto mer du trener kroppen din, jo mer lykkelig blir du, spesielt om du jobber riktig med tankene dine også. Hvis jeg har en dag som er tyngre enn vanlig, så tar jeg meg en treningstur, og “vips”, så er formen min mye bedre. Det slår aldri feil for meg.

3. Spis mat som gjør deg godt

Start dagen med en stor frokost for å gi kroppen masse energi utover dagen. Spis fiberrik mat med gode fettkilder og minst mulig sukker, slik at kroppen holder seg mett lenge. Hvitt brød gjør deg fortere sulten enn knekkebrød, avocado, grovt brød, omelett, frukt og grønt mm. Du har kanskje hørt uttrykket: «Spis frokost som en konge, lunsj som en prins og middag som en fattigmann.»  Studier har vist at det ikke er dumt å følge denne regelen, i alle fall hvis ønsket ditt er å gå ned i vekt og å få lavere blodtrykk.

Drikk også masse vann. Jeg elsker vann! Når jeg drikker dette gjennom hele dagen merker jeg hvor godt det gjør for kroppen min. Hvis du mot formodning synes vann kan bli litt kjedelig i lengden, så anbefaler jeg å putte sitronskriver eller frukt i store vannmugger som du setter i kjøleskapet. Skaff deg gjerne en kullsyremaskin for å sette en ekstra piff på vannet.

Til sist må jeg bare minne deg på å ta tilskudd av vitaminer og mineraler, spesielt når sola er borte og ikke gir oss like mye D-vitaminer som i sommerhalvåret. Dere som kjenner meg godt er nok ikke overrasket over at jeg nevner dette. Jeg er stor tilhenger av tilskudd, og merker stor forskjell dersom det er perioder i livet mitt hvor jeg ikke tar det like ofte. La det bli til en morgenrutine å ta multivitaminer med frokosten din hver dag.

 

De tre rådene om nok søvn, bevegelse, og riktig kosthold er garantert noe du har hørt før, men min erfaring er at selv om de er enkle så er det fortsatt mange som ikke følger dem. Det tas for gitt at man burde spise sunt, passe på å trene, og å legge seg til samme tid. Likevel er det mange som glemmer å gjøre disse tingene, og som fortsatt lurer på hvorfor de er slitne.

Hvis du ønsker en endring så må du starte nå, hvis ikke er det helt likt om et år igjen; du har glemt å passe på trening, kosthold, søvn, (og å jobbe med tankene dine), og sitter igjen med lite energi. Jeg vil at du skal ta grep NÅ. Ta teksten min som et lite hint fra universet om at det er på tide.

 

Er du flink til å trene, spise sunt, sove nok og å jobbe med tankene dine gjennom hele året?

Blir superglad om du deler dine egne tips og erfaringer i kommentarfeltet…..

Stor, energisk klem fra Rachel.


Til ære for alle som sliter med dørstokkmila, har jeg nettopp laget en helt ny lydfil for alle Gullpakkemedlemmer som ønsker inspirasjon til å trene mer i hverdagen. Du finner det på medlemssidene.

Ikke medlem? Les mer her:

 

 

Er du forresten Coach (eller drømmer om å bli)? Få 17 helt avgjørende tips til hvordan du kan lykkes!

 

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