20 Mar How Can You Boost Your Vitality Level?
Boosting your vitality level when it is at a low level should be a very important task to accomplish. We can get lost in the everyday rush and forget that our health comes first. If you are tired, exhausted and overwhelmed, your immune system can get weak, and you can easily become sick. But what are the options for increasing vitality? In this article, we will give you some useful tips that you can try if you don’t feel very energetic in life.
Before we dive into the tips, let’s first define what vitality is. When we feel that we have an abundance of both physical and mental energy, we feel vital. Then it is this sense of vitality and activity that supports our ability to experience happy feelings and to stay alive. Vitality isn’t just about energy per se; it’s also about the ability to channel and use that energy efficiently to achieve our goals. Put another way, a person with vitality is typically upbeat, enthusiastic, and dynamic.
In Chinese philosophy, it is described as qi or chi, a fundamental and subtle substance that has a strong vitality and flows through the human body. Its meaning is that it is the driving force for life-sustaining and inspiring activities, so you should make sure that this vital life force always flows freely and constantly within you. The concept of vitality, also known as prana or bioenergy, can vary from culture to culture.
Drink Enough Water!
Drinking large amounts of water is one of the basic things you can do for your health. Approximately 60 percent of an adult’s body mass is water, the main component of most of our cells (except fat cells). A daily intake of 2-3 litres of liquid is required. It is ok to drink some glasses of tea or fruit juice as well, but the most of it should be purified drinking water. In summer it prevents you against dehydration, but it is necessary all year long. If you drink enough water, you will be less able to lose energy and less able to get sick. In addition, water also helps metabolism.
Hydration refers to the balance of water in your body. Our bodies constantly lose water throughout the day through sweat, urine, respiration, and bowel movements. We need to replace this water loss by drinking fluids and eating foods that contain water. Adequate hydration is achieved when the amount of water consumed is sufficient to replace the amount of water lost.
See How to Measure your Vitality with a simple device.
Sleep & Relax!
It is well known that sleeping is an essential part of life. Therefore, you need to learn how to develop healthy sleep habits and routines, and how to create a sleep-friendly environment that promotes restful sleep. Whether you’re an athlete looking to improve performance, a busy professional looking to increase productivity, or a parent looking for a better night’s sleep, you need customized solutions.
Deep sleep is a stage of the sleep cycle that is primarily responsible for the physical recovery of the body. If you don’t get enough deep sleep, you’ll wake up feeling less refreshed because this stage of sleep helps restore energy levels and strengthens the immune system.
REM sleep is responsible for mental regeneration, during which the brain is more active, and is the time when dreams are most common. Scientists believe that REM sleep helps to “clear out” irrelevant information in the brain and helps to process new learning and memory-related information. There is also evidence that adequate REM sleep may help preserve memory and cognitive function as we age.
You can choose from these tips to get a better sleep:
- Turn off your phone, computer and TV 2-3 hours before sleeping (Save your eyes from blue light exposure, ignore the incoming calls and useless information)
- Avoid caffeine and alcohol
- Don’t eat late in the evening (The best is if you avoid eating from 6 pm.)
- Relax and calm your mind (Meditation and yoga can help)
- Get a high-quality bedding (Your mattress and pillow can greatly affect sleep quality)
- Set your bedroom temperature (20°C (=70°F) seems to be a comfortable temperature for most people)
- Get into a regular sleep/wake cycle (Try to go to bed & wake up at similar times every day, it may seem difficult, but after a while it will be natural)
Eat Healthy!
Your body will be pleased to receive the right amounts of nutrients and vitamins. Of course, it is best to take them naturally: a well-balanced diet will provide you with the nutrients you need. If you can’t afford a proper diet, you can buy vitamins and supplements at pharmacies and drug stores too. It is worth choosing those types that contains high quality, natural ingredients and is easily absorbed.
Although there are many different diets that can vary based on our culture, tastes, and specific nutritional needs, there are basic principles that define a healthy eating pattern and these principles apply to all diets. The principles of healthy eating include a balanced intake of the different nutrients needed for the body to function healthily.
- Proteins: essential for cell structure and repair.
- Carbohydrates: The body’s main source of energy.
- Fats: Essential for energy and absorption of certain vitamins.
- Vitamins and minerals: play a key role in many biological functions.
- Fiber: Helps the digestive system function properly.
Don’t forget that it’s always worth looking critically at new diets, especially those that suggest radical changes in eating habits.
Exercise Often!
Unfortunately, according to the WHO, 80% of adolescents and 31% of adults do not meet the recommended amount of physical activity. This is important because the risk of death is 20-30% higher for those who are inactive than for those who are moderately active. The main reason for this is our modern lifestyle, which is increasingly sedentary and lacking in frequent muscle-strengthening activities. Any time you’re sitting, lying down, or reclining while you’re awake is considered sedentary behavior.
Although it may seem difficult to start daily exercising: once you start, you will get used to it very quickly. The tasks that are difficult at first time will become more enjoyable later, and after a while you will even miss it when you skip a day. If you are not yet into sports, we strongly recommend yoga. In addition to shaping and training your body, it will also have a positive effect on your soul and mind.
Be Social!
It is clear that social engagement and interpersonal relationships are important for mental health, just think back to the time of the global COVID-19 pandemic and the isolation and social distancing it caused. We all have a regular need to talk about our feelings, receive encouragement, and alleviate loneliness, just not in an online environment, but in person. Engaging in stimulating conversation, giving someone a hug, or sharing a good laugh can lift your spirits and improve your ability to cope with stress.
Socializing is often harder than it sounds, especially in adulthood when there aren’t the social groups you had in school. To achieve your goal, you need to get out of your comfort zone, try new things, and actively seek out connections with other people. Instead of staying at home and binge-watching Netflix, consider these new – and sometimes surprising – social activities to make friends.
- Learn a new language with a group
- Sing karaoke together
- Do charity work and volunteer
- Share a hobby with others
- Enroll in an education course
- Offer help to a political community
- Join a sports club
Reduce Stress!
First of all, everyone experiences stress in their lives because change puts stress on our bodies. The main difference is that when something is beyond your capacity, it turns into something negative. In this case, the prolonged effects of distress will eventually exhaust you, resulting in various symptoms. Be aware that you cannot stay in a state of constant readiness as your body uses up your energy reserves.
The point is to realize that stress is still necessary, even in moments when you feel powerless, irritated, or tired. Your body would simply cease to exist if it could not adapt to constantly changing conditions. Back in the days when cavemen encountered a saber-toothed tiger, stress altered the cardiovascular, hormonal, and autonomic nervous systems, making them more active to run away. In our modern lives, tigers have been replaced by our bosses, our children, our relatives, our jobs, our credit, and so on.
So before stress gets worse and harder to control, you need to take action. Relaxation and any kind of meditation, for example, can help repair the damage caused by stress, but anything that gives you a sense of calm can be a good way: fishing, hiking, exercise, jigsaw puzzles, yoga. Never take up a harmful habit, such as drinking or smoking, in an attempt to gain control of the upsetting situation.
Get Regular Health Checks!
It’s important to get regular checkups to stay healthy and catch any problems early. How often you need to go depends on things like your age, health, family history, risk factors and lifestyle. Every once in a while, it is worth taking the time for a health check. It is a great opportunity to review your lifestyle choices and identify areas for improvement as well as prevention strategies. Remember: Early diagnosis and treatment increase your chances of recovery and improve your quality of life.
Measure Your Vitality Level!
Sometimes you feel very well and sometimes you feel terrible. You may feel that you know exactly how high your vitality level is. But be careful, sometimes you can’t recognize when your Life Energy level gets low. It is important to get external feedback as well. There are some devices which can help to measure your Vitality level. The measured value is called VQ (vitality quotient). This value shows how our actual bioenergy or vitality level is in comparison with the average. Vitality quotient can be measured objectively, and differences can vary greatly.
Experiments show that the Life Energy Meter Device begins to rotate at different speeds for different people. For some it starts immediately, for others it takes half a minute to a minute. In particular, mindfulness and other relaxation techniques tend to increase the speed of rotation the most, but at the same time, this ever-changing state of consciousness is the most difficult to maintain. Many factors can influence the VQ level, but if you apply these tips and take care of yourself – your Vitality will definitely increase!
