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  • Writer's pictureKrishna Bhatt

Eight-Step Guide to Maintaining Consistent Energy Levels

Updated: Aug 2, 2023

“Everything is energy and that’s all there is to it. Match the frequency of the reality you want, and you cannot help but get that reality. It can be no other way. This is not philosophy. This is physics.” It is a famous quote by Albert Einstein, who was a famous physicist. This quote clearly tells us how energy and reality are connected to each other. In simple terms, an ENERGY LEVEL can be defined as how energized and lively a person feels from inside. Energy is present even in the smallest of particles, and it can affect our DNA, health and diseases. If we use and maintain our energy levels, it can do wonders for us!


Energy is the truth of our frequency; it all depends on us how we use it from waking up early in the morning to going to bed at night. By getting up early, relaxing, meditating, taking morning walks, engaging in positive self-talk, staying hydrated, eating a balanced diet, and restricting mobile notifications that drain our energy in this era of social media, we can boost our energy. As our energy increases, we move towards a higher energy or electromagnetic state. This brings self-awareness to us and allows us to consistently maintain our energy level. In this article, we will learn about the 8 steps that will help to maintain energy levels with proper guidance.



Consistent Energy Levels

8 Steps to Maintaining Constant Levels of Energy


1. Rise and Shine


The most familiar quote “Early to bed and early to rise, makes a man healthy, wealthy and wise.” It is taken from the book by Benjamin Franklin. It all says in just a few words the advantages of rising early, and how positively it affects our bodies. Research studies says that early risers burn more fat and are physically active throughout the day, in comparison to those who wake up later. Also, a study from tandfonline demonstrated that early risers are generally found happier than late ones. During the early morning, we can connect with nature, increase our productivity, and regulate other functions of the body, along with good health.


Waking up early between 4 to 5 a.m. can grant us precious gifts, among which the most valuable one is “TIME”, it gives us time for experiencing peaceful environment with fresh breeze, and opportunity to take out the “ME-TIME”, that is, for exercising, meditation, thinking about new ideas for projects, all without any type of distraction. Waking up an hour earlier reduces the risk of depression by 23%, so it is beneficial for those who have stress, anxiety or depression type symptoms to wake up early. The early sunrays also provide us vitamin D, which helps in enhancing our immune system, which improves our energy levels. So, by waking up early, we can be healthy, wealthy and wise. Here are the advantages which can help us know more about maintaining our energy levels by waking up early: -

  • More energy:

Waking up early elevates our energy and makes us feel more active and alive in the peaceful atmosphere.

  • Sleep quality:

Waking up early develops a consistent sleep routine, with completing all the four stages of sleep cycle. This maintains energy level and reduces insomnia symptoms.

  • Improved mood:

Early morning rays trigger our brain to release serotonin hormone which help in uplifting our mood and maintaining energy levels.

  • Physical activity & self-care:

Waking up early gives us ‘Me-time’, within which we can do yoga, meditation, exercise and self-care routine. These activities release endorphins which decrease symptoms of depression & anxiety and maintain energy levels.


  • Better time management:

By waking up early, we can use time to make plans accordingly and manage our work. This can be done because of the hormone serotonin which brings calmness in the body and helps us to have better time management.

2. Eat Nutritious Food

To maintain energy level, it is important to eat nutritious food, because food is as important as energy. The type of food we consume decides how our body is going to function. It is very important to be aware of the nutritional quality of foods so that we can know about its benefits along with the respective reasons why nutrition is important. We all have heard from our elders to eat protein-rich foods, green leafy vegetables, and fiber-rich foods to stay healthy and maintain our energy. However, when we understand the reasons and advantages behind it, we can easily understand the importance of nutritious foods.

Moreover, a proper diet should be taken along with the food we consume, as it all can affect our energy, and thus our health and diseases. A study says that by adapting healthy diet pattern with protein and nutrient rich foods can reduce the occurrence of NCDs (Non-Communicable Diseases) like cancer, heart attacks & strokes etc. and thus it can improve health. This improves health and it simultaneously improves energy levels. Eating leafy green vegetables helps to slow down the decline in cognitive abilities and gives energy to engage in physical activities, which results in a healthier lifestyle with low depressive symptoms and cardiovascular problems.


Now, coming to fibers- it is the type of carbohydrate that can’t be digested, it clearly contributes to energy balance and some of them reduce energy intake indirectly through satiety-inducing effects. A high fiber-diet reduces the risk of diabetes, diverticular disease, colon cancer, constipation, breast cancer etc.

So, to maintain constant energy levels, it is important to fuel our body with nutritious foods. In short, the benefits of taking leafy greens, protein rich and fiber rich foods are:

Green leafy vegetables

  • It provides essential nutrients like vitamins, minerals, antioxidants and they together produce the energy and metabolism in our body.

  • The main nutrients it has are Lutein, folate, β-carotene, and phylloquinone. These nutrients coverts food into usable energy and help in maintaining energy levels.

  • It benefits with slow cognitive decline and improved mental health.

Protein rich foods:

  • Protein is a macronutrient which provides energy and maintains it.

  • Its main sources are beans, lentils, lean meat, and fish.

  • Our body breaks it down into amino acids, which helps in growth and repair of tissues, with muscles included.

  • It benefits muscle growth, blood sugar levels and satiety.

Fiber rich foods:

  • Fiber helps in regulating blood sugar levels, by slowing down the digestion & absorption of carbohydrates, which leads to an increase in the level of glucose for maintaining energy levels.

  • Its sources are whole grains, fruits, vegetables, legumes.

  • It benefits digestion, cholesterol control, and reduced risk of chronic diseases.

3. Avoid Overeating

We all know that if we eat food beyond a certain limit of the body’s necessity, it’s more likely that it will cause us stomach discomfort, obesity, weight gain, Binge eating disorders (BEDs), chronic diseases like cancer, diabetes, elevated blood sugar levels, heart diseases. It can also cause digestive issues & lack of energy, heartburn. So, it is important to be aware of our body’s hunger, to have a balanced diet with nutrient rich foods along with slow and mindful eating. These simple things can help in maintaining our energy levels. To eat in moderation is very important, as it can help with weight loss, weight control and help us stay healthy, because the more we eat, the more lethargic we feel.

To alleviate lethargy and inactiveness of the body we should incorporate the strategy of “EAT HALF OF WHAT YOU ARE HUNGRY FOR” in our lives as it can help in numerous ways to maintain and elevate our energy levels. The benefits of this strategy are:


  • It prevents the feeling of lethargy and makes our body active. By eating small portions, our bodies can efficiently process and digest the food making us feel lighter and more energized.

  • From Science’s perspective when we eat small portions of foods, it stimulates the release of Ghrelin Hormone (glucose homeostasis) and Leptin (balances energy by suppressing hunger) Hormone, which together helps in maintaining balanced diet to maintain our energy levels.

  • It helps in maintaining stable energy by regulating the blood sugar levels. By consuming smaller portions of food, glucose steadily flows in our blood, therefore producing and maintaining the body's energy level.

4. Drink Water Daily

Water is an essential element in our lives, and it is important to maintain energy levels. The % of water in human body is over 60% (it can may vary from 45% to 75 %. To stay hydrated, we should drink an adequate amount of water (8 to 10 glasses) for maintaining our health and energy levels. When the water intake decreases, ageing begins, and this reduces our energy levels. So, water intake is very important in our daily routines, it adds purity to our system, and brings positivity and activeness in the body.


Energy and water are intricately connected. So, water holds the key in developing, elevating and maintaining our energy level. Drinking enough water offers many benefits:

  • Healthy Digestion: Water helps in moving food smoothly, to make our digestion healthy.

  • Nutrient Absorption: Water helps in breaking down nutrients and absorbing essential vitamins & minerals from the food we eat.

  • Skin health: Water helps our skin to glow & prevents dryness, by moisturizing it.

  • Strong immune system: Water helps immune cells to circulate effectively, making our immune system stronger by defending us from infections & illness.

So, by learning about these main benefits we can prioritize hydration and make an effort by drinking enough water daily to maintain our energy levels.


Following the further four steps which includes meditation, positive self-talk, morning walks and restricting notifications, we can take our energy level to new heights...

HOW TO BOOST OUR ENERGY LEVELS?

5. Long Meditation

The most powerful step to boost our energy level is a long meditation session. In my personal experience, I’ve found that a focused meditation session of 48 minutes can effectively clear the mind of unwanted thoughts providing tranquility and mental clarity. It is a game changer to sit in silence for 48 minutes! It plays an important role in energizing our body. Meditation is an easy way to feel grounded with peace of mind. By understanding the connection between meditation and energy, we can boost our energy levels. The higher we meditate, the more our vibrations shift towards the higher energy level.

A journal explained much about the meditative Mind. Its practice includes structural and functional brain modification. The positive effects of meditation to boost energy levels are:

  • It activates the brain areas which are involved in processing self-relevant information, self-regulation, focused problem- solving, adaptive behavior, interoception.

  • It increases the level of grey matter volume, which accounts for improvement in abilities like regulation, self-control, etc. It develops an attitude of detachment from our own thought.

  • It reduces amygdala activity, which processes emotion and induces stress and so increases the energy level with less reactivity to negative emotions.

  • It increases the activation of prefrontal cortex which helps in decision making and self-control power.

6. Positive Self-Task

It is very important to choose the words while speaking to yourself too! Engaging in negative self-talk could be draining as it alleviates the energy. It is very important to be aware and mindful of the things you say to yourself. Self- talk influences the subconscious mind and reveals our thoughts and belief systems. By consciously choosing positive self-talk, it conserves & boosts our energy levels.

Remember? Practice makes a man perfect! It is important to differentiate between negative and positive self-talk. Take out time for yourself, list it down for what makes you feel good about yourself, your achievements, your strengths, etc. and then regularly practice positive self-talk. Be optimistic, it may take some days or months, but it will surely improve your energy level by:


  • Enhancing self-confidence

  • Reducing Stress and anxiety

  • Increases motivation

  • Increases compassion & self-acceptance

7. Morning Walks


When we step out in the early morning, the fresh air along with early sunrays makes us forget our worries, reduces anger, fear, stress, and brings freshness, wellness, mood enhancement and motivation inside us. Taking a 30-minute morning walk brings new energy and helps in maintaining it. It is good for our physical and mental well-being. It is a simple and powerful step, setting a positive tone for the day ahead, with a relaxed and cheerful mind. Some of its benefits includes:

  • The fresh air in the morning makes it easy to use oxygen and helps with proper blood circulation.

  • It improves cardiovascular health and releases endorphins hormones which relieve pain & stress.

  • With the release of endorphins, it also brings calmness and spiritual grounding.

  • Increases metabolism with release of adrenaline and growth hormone.

  • Morning walks release serotonin which enhances mood and heals wounds.

  • It enhances cognitive functions and mental clarity.

  • It reduces blood pressure, heart rate, muscle tension and stress hormone (Cortisol).

  • By boosting the effect of melatonin (natural sleep hormone), it makes it easy to fall asleep.

8. Restricting Mobile Phone Notifications


Restricting notifications of our phone is very important to maintain a sense of focus and conserve & maintain energy level. The constant number of alerts on our phone can be very overwhelming but it leads to poor productivity and distraction. The study “The attentional cost of receiving a cell phone notification.” tells us how cellular notifications disrupt performance on an attention- demanding task, even when participants do not directly interact with mobile device during task.


So, by limiting the number of alerts, we can be more productive and focused and can maintain our energy levels. Restricting notifications offers several benefits:

  • It improves our cognitive functions like attention and concentration.

  • It reduces interruptions, so that we can be more productive.

  • It reduces stress and promotes a sense of relaxation in our mind.

  • It conserves our mental energy, by reducing the unwanted load.

  • It enhances our sleep quality by reducing the screen time.

Conclusion

Following these eight steps helps in maintaining the energy levels of the body. Starting the day as an early riser provides fresh energy. Consuming nutritious food fuels our body so that it can function at its best, while avoiding overeating prevents discomfort and diseases. Staying hydrated keeps our body and mind active throughout the day. Engaging in long meditation helps in reducing stress, leading to maintaining constant energy levels. Practicing positive self-talk creates a positive mindset and helps in elevating the energy levels. Taking a morning walk helps in increased blood circulation and enhances the energy level. Lastly, by restricting notifications, the focus and productivity increases, and also helps in preserving mental energy. By including these steps in day-to-day routine, we can effectively manage our energy levels.

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17 sept. 2023
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Useful

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Realistic information provided

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