more energy with macrobiotics
To enjoy more energy with macrobiotics the key component to explore are high energy macrobiotic foods, deep breathing exercises, good sleep, positive thinking, meditation and exercise.
Foods provide energy in the form of calories which increase blood glucose. Oxygen combines with the calories to provide energy. Therefore a mix of foods that elevate blood glucose to high energy levels, without precipitating a release of insulin from the pancreas to bring blood glucose down, combined with high levels of oxygen in the blood from consuming adequate iron along with good breathing practices for optimal health of the lungs and maximise the availability of oxygen.
This needs to be combined with good sleep so the body can restore, regenerate and prepare for the next day. Short periods of meditation or deep relaxation through the day can add to the recovery process. Positive thinking can increase our self belief and help us engage in the life style that improves energy levels.
A good mix of aerobic and resistance exercise will help develop a high energy body. Our ability to exercise is dependent on our food, breathing and sleep.
key components to more energy with macrobiotic
HIGH ENERGY MACROBIOTIC FOODS
The principle is to eat high energy foods in a form where the calories enter the blood in the form of glucose over a longer period. This mean foods with available calories and high in fibre. The fibre slows the rate at which calories increase blood glucose. So high fibre foods which are also a good source of calories are ideal for more energy.
Whole grains are an excellent high energy food as they have calories and fibre. This combination means they are low enough in the glycemic index to provide slow and sustained increase in blood glucose. A high energy macrobiotic diet can be built around whole grains with additional vegetables, beans, fruit, nuts and seeds, which will all provide some calories and be fibre rich.
DEEP BREATHING PRACTICES
Regular deep breathing sessions throughout the day will help increase the capacity of your lungs and oxygenate your blood. First fully breathe out whilst pulling your abdomen in. Let your head and shoulders tip forward and collapse your chest. Then start to breathe into your abdomen. Let the air fill your abdomen so it starts to protrude. Carry on breathing in filling your chest. As you do this life your head and pull your shoulders up and back, creating as much room for more air in your chest as possible.
You can count as you breath in, hold your breathe and breathe out. For example you might count to 5 as you breathe in, hold your breath as you count to 3 and then breathe out counting to 5.
Repeat several times until you feel lighter and more energised. Be aware that you might feel dizzy or even faint during a deep breathing exercise. If you start to feel light headed or dizzy return to your normal breathing immediately. If you are at risk try your deep breathing securely sitting on a sofa or arm chair.
A good initial target would be to aim for 1 minute of deep breathing every hour. Deep breathing can also be a form of meditation, helping you relax.
Good sources of iron in your diet will help ensure that you have haemoglobin to take oxygen into the blood and carry it to the cells in your body. Include green vegetables, beans, nuts, seeds, sea vegetables for plant sources of iron. Have a blood test for iron, vitamin D and B12 if you feel unusually tired.
Getting a deep full nights sleep will help you repair, regenerate and restore yourself for the next day. Good sleep is essential for high energy levels. Key considerations are a natural breathable mattress, sheets, duvet, blankets to provide comfort, ideal temperature and avoid sweating.
Be careful of how much caffeine you consume and when. Everyone is different and for some no caffein is better and others 1 or 2 cups in the morning is fine. Also be careful of exposure to blue screens, such as phones, tablets, computers and TV or bright lighting during the evening.
Keep electrical equipment away from your body and create a relaxing calm bedroom. Soft surfaces will be more sound absorbing, whereas hard shiny surface more reflective, creating a more noisy bedroom.
Try to arrange your day so you sleep before 12am and get about 8 hours of good quality sleep.
Regular short meditations throughout the day can help reduce stress and help restore energy levels. A 1 minute meditation every hour is a good initial target. The meditation could be combined with deep breathing.
Another option is to enjoy a tea meditation where you will use all 5 senses whilst drinking a cup of tea.
Being positive about our own ability to have more energy, and being positive about taking the practical steps to enjoy more energy with macrobiotics will increase our ability to succeed.
Try to think about all the times you had more energy, visualise yourself being more energetic and make practical lists of how you will increase energy levels.
Developing a more positive language about ourselves and how we will enjoy more energy with macrobiotics will increase success.
Once we have more energy, we need to use it in the form of exercise to help the develop the ability to create and use energy. In some ways it is through exercise that we create the need for energy and then improve the means to create it as our energy creating processes develop.
Aerobic cardio exercise will improve fitness, movement and endurance. This form of exercise can be helpful for the health of lungs, heart, circulation, muscles, bones and joints. This type of exercise includes walking, swimming, running, rowing, skiing, cycling and many types of sports. At least 20 minutes of aerobic exercise a day is helpful. A good target might be 2 sessions of 20 minutes.
Resistance exercise is ideal for increasing muscle mass and building up muscles. Greater muscle mass means we can consume more energy quicker, enhancing our means to create energy through breathing, circulation, oxygenation and blood glucose. Typical examples of resistance exercise are press ups, the plank, squats, abdomen crunches, walking up stairs, movements with free weights, pull ups and isometrics.
To help enjoy more energy with macrobiotics, book a macrobiotic consultation with Simon.
Macrobiotic consultations can be in person or on-line and include menu plans, suggestions, recipes and on-going support.
Call +44 (0) 7543663227 or email Simon to discuss your situation.