Category: Motivation

Reconnect with Nature and Each Other to Build an Empowered Community

Published on by Nikken

When you’re feeling good, everything falls into place. When you aren’t feeling good, a brief reconnection with Nature can uplift you. It’s really amazing how green spaces (and blue ones) can get the endorphins going! The better you feel, the more inclined you are to spread the goodness as your positive energy flows into your inner circles and then out to the wider ones.

Nobody feels good all of the time, but at Nikken, we like to up the ante with our wearable support systems.

•           Kenko Jewelry is not only attractive, it also features small wearable magnets and tourmaline powder embedded into the designs, offering a unique accessory to complement your everyday sense of well-being and relaxation.

•           Kenko mSteps® and Kenko mStrides® not only support your feet, but they also offer a grounding and balanced feel with magnets embedded in the insoles. •           Kenko Support Wraps provide comfort where it matters—to your joints—to help you feel supported with reflective materials and negative ions that keep you cozy and warm. They’re an exceptional way to complement your daily routine and support comfortable movement throughout the day.

Feeling good is empowering and happiness is contagious in so many positive ways. When you share the joy, you are actually performing a service and helping to strengthen your relationships, whether they are with family members, friends or simply people you interact with in your communities. As your relationships grow, so do your communities, creating a network of mutual support. In other words, empowerment works both ways—give and you will receive—such is the beauty of reciprocal relationships.

John Donne has been quoted throughout the years for his pithy statement that “No man is an island.” Even the lone wolf seeks a mate or a new family once leaving the original pack. Humans can remain in their original families but can also develop a wider circle of “family” through nurturing self-created relationships. Sometimes these are like-minded individuals (such as the Nikken Wellness Community) and other times, simply a matter of chemistry. Regardless of how your relationships begin, staying engaged through shared activities and mutual problem-solving can create an enduring confidence and resilience that defies the limitations of a digital and isolating lifestyle.

As an empowerment exercise, you can ask yourself daily whether you are feeling good. Are you taking advantage of the wearable tools Nikken provides? If you are feeling good, are you sharing your grounded, balanced and connected-to-nature self with those around you? Remember, when you serve others, you benefit yourself, too, as gratitude often returns in multiple waves for just one small act of kindness.

Habits to Nurture and Sustain Your Valuable Connections

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Not every relationship is meant to last, but many are worth the effort. In order to sustain valuable connections, there are actually concrete steps that can be taken and healthy habits that can be developed to support your efforts.

The key is to build trust and authenticity with the ones with whom you feel a real connection. “Trust in a relationship means believing that your connection will be emotionally available, keep commitments, and prioritize your well-being. Trust ensures consistency and transparency in a relationship: consistency is knowing that words and actions align.”1

Here are some basic habits to practice in order to establish and maintain positive relationships in your life.

•          Say what you mean and mean what you say. In other words, be honest.

•          When you make a mistake, admit it without getting defensive. Don’t shift the blame to anyone else. Simply take accountability.

•          Allow yourself to be vulnerable when you are in a meaningful relationship. Admit to feelings of sadness, fear or uncertainty. True connections appreciate your show of vulnerability—putting on a happy face is fine sometimes but it can also be a mask for real feelings. Positive relationships rely on reality, not the superficial.

•          Respect the boundaries of others. Everyone has their limits and they may vary from yours.

•          Set your own boundaries. Communicate what you want/need in terms of personal space and time. “Anything goes” is not a sustainable policy.

•          Be predictable. In other words, be consistent. Trust grows when behaviors are constant and dependable over a long period of time. Yo-yo behaviors may cause insecurity and doubt, often throwing a wrench into an otherwise positive connection.

•          Practice kindness in your daily interactions.

•          Are you a talker or a listener? In the healthiest relationships, you are both. Practice active listening and when you talk, remember who you’re addressing and set your tone and approach accordingly. Again, always err on the side of being kind.

Whether you are in a valuable relationship with a friend, partner, mate, parent, child or any other, being your authentic self and humble enough to apologize when necessary, helps you run successful marathons in your relationship journeys. It’s all part of Empowered Living and support not only the mental health pillar, but also the physical and spiritual ones!

1 https://depthcounseling.org/blog/how-to-build-trust-in-relationship

Grounded in Every Step: Daily Balance with Magnetic Insoles

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Nikken started more than 50 years ago with a single product: a magnetic insole. Over the years, Nikken continued producing the magnetic insoles, refining them along with newer technology. Today Nikken has a much-expanded product range, but the magnetic insoles remain as beloved flagship products.

Currently Nikken produces two specific types of magnetic insoles. One is the Kenko mStrides® and the other is the Kenko mSteps®. They function similarly, based on the same principles and designed to replicate the natural magnetic field of planet Earth.

• Patented DynaFlux® magnetic technology is biomimicry in action. This magnetic technology was inspired by nature, with a design that draws from the Earth’s natural magnetic field.

• The easiest way to differentiate between the two insoles is by their feel. The Kenko mSteps® feature massage nodes that provide the sensation of a foot massage. Ferrite magnets create raised surface points designed to bring the magnets closer to the foot, creating a more noticeable magnetic sensation. In contrast to the smoothness of the Kenko mStrides®, Kenko mSteps® are “bumpy,” due to the raised nodes.

• Embedded reflective microparticles and minerals are designed to create a warming sensation. Your own body heat and ambient temperature are natural sources for this gentle and soothing infrared energy.

• Both types of magnetic insoles feature tourmaline powder, which releases negative ions, similar to those found in natural habitats—once again, biomimicry at work.

• Because they are shock-absorbent, the magnetic insoles provide cushioning and support while walking, standing or even while sitting all day long. 

• Magnets are placed at multiple angles to help provide 100% magnetic coverage while a low-density and high-density polyethylene combination is designed for durability and long-lasting use. 

• Designed for comfort, the insoles help with ventilation and do not absorb moisture or odor.

You may have to cut the magnetic insoles in order to fit them perfectly in your shoes. When doing so, trim them carefully. Be sure to remove any sharp edges. The magnetic insoles are easy to clean with a damp cloth and a mild detergent. You can also choose to hand wash them in warm water, also with a mild detergent. Then simply air dry.

Kenko mSteps® and Kenko mStrides® are long-lasting but even better, they are designed to provide lasting comfort and support while you’re on your feet or seated, while helping you connect with the stability and balance found in nature. Over the years, Nikken has developed the “strength and balance test.” This exercise is used to demonstrate the experience of using magnetic insoles. You can choose either the mSteps or the mStrides to do the test: Simply insert a set of magnetic insoles into your shoes. Stand with your feet comfortably apart. Spread both arms out. Have someone try to push one of your arms down. Next, remove the insoles and take the same stance. Again, have someone try to push one of your arms down. The exercise provides an opportunity to compare how the stance feels with and without the magnetic insoles.

Reconnect with What Matters: Solidify Your Relationships

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Contemporary lives revolve around electronics. In other words, we live in a digital era that is global in its reach. As convenient as instant responses to questions via A.I. may be, it also may have a detrimental effect on real life relationships. In other words, are our human relationships on solid ground, or have they gone to the wayside as we communicate primarily with BOTs that are not part of ” real life”? 

Take a look at the new generation who has grown up with social media platforms, A.I. tools, sophisticated cellphones, tablets and laptops. What effect do these devices have on original thought and creativity? Are these children, teens and adults creating, developing and maintaining solid relationships with family members, schoolmates and other friends? Or, are they increasingly loners, isolated from human contact due to being occupied with undemanding online connections?

In an era dominated by digital interactions, social circles may feel simultaneously closer and more distant. We may be looking at faces on screen, but that is not the same as interacting with those same faces in real life. In fact, researchers have shown that physical health and relationship satisfaction are deeply interconnected aspects of our lives. A growing body of research highlights how these two domains influence each other in profound ways, impacting overall well-being and quality of life.1

The solution may seem obvious, but living by it may be more challenging. We need to make a commitment to stay in touch with those most important to us. We need to be truly present and do so with intention. Only then can we successfully sustain our meaningful human connections, but it is definitely worth the effort, especially when strong, supportive relationships may contribute to physical health.2 For example, people in stable, happy relationships have been associated with lower risk of certain health concerns, including hypertension, heart disease, and depression. This may be due to the fact that emotional support from strong relationships can buffer against stress and promote behaviors such as regular exercise and dietary regimens that are beneficial to physical health.3

The relationships each individual fosters will be personal and unique, but in contemporary societies, it’s up to the grown-ups to model relational behaviors. It’s not uncommon to see an entire family on their respective cellphones and tablets rather than interacting with each other—not just the youngsters, but their parents as well. In contrast, the empowered living lifestyle embraces interaction with nature—fresh air, grass, earth, lakes, beach—and human contact.

Technology is amazing and inspiring, but we need to remember our roots. Ultimately, the synergy between physical health and relationship satisfaction may support overall well-being, fostering a happier, healthier life.4 Let’s embrace our humanity and spread it to every corner of the world. 

1,2,3,4 https://malpaper.com/blogs/news/the-connection-between-physical-health-and-relationship-satisfaction?srsltid=AU7gw4VFuadpm131DzPIdTgCFzrO2k2k_uO3Ias77UbDiUUUzzJ5fsRl

Nature Knows Best: Simple Ways to Support Daily Digestive Wellness

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Foods that are in their natural state, or are minimally processed, are known as whole foods. They are generally recognized as foods that can support the balance and health of the gut microbiome, which is the “community of microscopic living organisms—including bacteria, viruses, fungi and other microbes”1that live in the gastrointestinal tract. Nature knows best, because whole foods provide digestion-friendly nutrients, including soluble and insoluble fiber, prebiotics, vitamins and minerals, all of which support digestive wellness.

Insoluble dietary fiber is found in foods such as whole grains and vegetables. Insoluble fiber promotes regularity while also supporting the movement of food through the digestive system. Its counterpart, soluble fiber, is found in foods like fruits, seeds and beans. Soluble fiber can support nutrient absorption and acts as fuel for the microorganisms in the gut microbiome and can support the health of the intestinal barrier. Some of the best foods for gut health include:2
• Yogurt and kefir: Contain probiotics, which are beneficial bacteria that can support a healthy gut microbiome and digestive wellness when consumed in adequate amounts.
• Fruits and vegetables: Apples, bananas, berries, broccoli and leafy greens provide fiber that helps keep digestion regular.
• Whole grains: Oats, brown rice, and whole wheat products are rich in fiber that supports a healthy gut microbiome.
• Beans and legumes: Lentils, chickpeas and beans are excellent sources of fiber and prebiotics. Prebiotics act as nourishment for the beneficial microorganisms in the gut as well as supporting mineral absorption, such as calcium and magnesium.
• Fermented foods: Sauerkraut, kimchi, miso and tempeh may support the presence of beneficial bacteria in the gut. Fermentation can provide beneficial microorganisms.
• Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds provide fiber and healthy fats that support digestive wellness.

Not sure if you’re eating enough of the right foods? Kenzen® Golden Gut Formula takes the guesswork away. It contains a patented, advanced pre- and probiotic blend to help replenish, rebalance and reinforce the gut. Some foods to avoid or limit in order to maintain gut health are:3
• Highly processed foods: Chips, fast food and packaged snacks are often low in fiber and may affect the balance of healthy gut bacteria.
• Sugary foods and drinks: Excess sugar may affect the growth of less beneficial gut microbes and may contribute to digestive discomfort.
• Fried and fatty foods: These can be hard to digest and may cause digestive discomfort.
• Alcohol: Drinking alcohol can affect the digestive tract and the gut microbiome.
• Artificial anything: Some people experience digestive discomfort after consuming products containing ingredients such as artificial sweeteners, preservatives, chemical additives and food coloring.

The importance of staying hydrated throughout the day cannot be overstated. Your body needs water for normal digestive function. Water helps dissolve food, activates digestive enzymes, and transports nutrients to cells. Adequate water is also essential for normal bodily functions, including digestion, and may support a healthy gut microbiome.4

Sleep and diet are linked: if you don’t get enough restful sleep and eat a diet full of nutritional gaps, you may be at a greater risk of challenges related to gut health. Maintaining a healthy weight can be part of an overall approach to supporting the gut microbiome, because body weight and digestive health can be influenced by a variety of factors. In other words, staying active is another key to digestive health: how much you move and how much you eat can support the body’s natural state of balance.

Gut health is not rocket science. In a nutshell, get enough sleep, stay hydrated and eat primarily whole foods that are gifts from nature. Nikken is here to support your overall well-being with an entire range of products that support restful sleep (Kenko Sleep), water filtration (PiMag® water) and nutritional supplementation (Kenzen® nutrition).

1 https://www.genome.gov/genetics-glossary/Microbiome
2, 3 https://www.hopkinsmedicine.org/health/expert-qa/your-digestive-system-5-ways-to-support-gut-health
4 https://www.healthline.com/nutrition/ways-to-improve-digestion

Deep Nourishment: How Nutrition Supports Everyday Energy

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Deep nourishment transforms the way your body generates and sustains fuel, moving far beyond the temporary jolts of caffeine or refined sugar. Real everyday energy is built at the cellular level by combining complex macronutrients with critical micronutrients. When you prioritize high-quality, whole foods, you create a steady metabolic burn that keeps you alert, physically capable, and focused from morning until night.1

Your body converts macronutrients into usable energy, but the type of fuel dictates how long that energy lasts. Macronutrients include complex carbohydrates, lean proteins and healthy fats, while micronutrients are composed of vitamins and minerals. A healthy combination of the two types of nutrients effectively supports everyday energy levels.

From a nutrition science perspective, food is the only form of energy animals and humans can use to maintain the body’s structural and biochemical integrity. Energy is associated with the feelings of well-being, stamina and vitality that result in the ability to undertake daily physical or intellectual activities and to maintain social relationships. Fatigue, on the other hand, is often described as a lack of energy or a feeling of low vitality.

Since your body operates on what you feed it, the obvious way to get the most energy is to make sure you’re eating the most nutritious food possible. Some ingredients and eating behaviors may contribute to fatigue. Here are a few tips for healthy eating behaviors and how to choose deeply nourishing foods that are nutrient-dense:

•          Hydration is essential. Although water doesn’t provide energy in the form of calories, it supports the body’s energy processes. The Academy of Nutrition and Dietetics recommends a daily water allowance of 15.5 cups (3.7 liters) for men and 11.5 cups (2.7 liters) for women.2 Consider sipping water throughout the day and swapping sodas, juice, and other drinks for a glass of water.

•          Healthcare organizations like the Centers for Disease Control and Prevention (CD) and the United Kingdom’s National Health Service (NHS) recommend eating at least five servings, or 400 grams, of fruits and vegetables daily. 3 Fruits and vegetables contain essential vitamins, minerals and nutrients that may help fight fatigue and support physical function, which in turn may help with everyday energy levels.

•          Incorporate caffeine into your diet only in moderation. In fact, some research suggests caffeine may provide a short-term energy boost while offering antioxidant and anti-inflammatory benefits. The Food and Drug Administration (FDA) recommends keeping your caffeine intake below 400 mg daily, which is about the amount found in two 8-ounce cups of coffee.4 Some people may opt for non-caffeinated beverages exclusively if they are sensitive to caffeine.

•          Lean proteins form an important part of a balanced diet. Some research on specific health concerns also suggests that protein may reduce the risk of fatigue, as well as helping you to maintain or gain muscle mass while providing a feeling of fullness, which helps prevent overeating. Eating a protein-rich food with each meal may also help reduce blood sugar spikes and crashes. Recommended protein intakes vary depending on the health authority you ask and on personal factors such as age and underlying health. The Dietary Guidelines for Americans, 2025-2030, generally recommends getting between 1.2 and 1.6 grams of protein per kilogram of your body weight per day.5 Recommended lean animal proteins include fish, other seafood, yogurt, eggs, turkey or chicken. Plant-based proteins include beans, seitan, tofu and other soy products.

•          Choose complex carbohydrates such as oats, quinoa and yams, and lots of fruits and vegetables, instead of refined grains and foods with added sugar, which include white breads, pastas, cakes, and sugar-sweetened beverages. Complex carbs release glucose gradually into the bloodstream and are digested more slowly by the body, providing long-lasting energy and helping to prevent sharp spikes and sugar crashes.

•          Choose healthy fats, because they are good sources of slow-burning fuel. They digest slowly and can help stretch out the energy timeline of your entire meal. Healthy fats include avocados, nuts, seeds and extra virgin olive oil.

•          Try to avoid food and beverages with added sugars. These items may help provide energy temporarily, but higher levels of sugar intake have been linked to fatigue and poor sleep quality.6 Also try to avoid alcoholic beverages, as alcohol is also linked to fatigue.

•          Avoid highly processed foods that contain ingredients which may actually increase the likelihood of inflammation. Preservatives, chemicals, sodium, trans fat and added sugars are commonly found in ultra-processed foods that may be less supportive of overall well-being when ingested regularly. Avoid pre-pared foods, candy, boxed meals and pre-cooked meats and swap them for unprocessed whole foods.

Eat well by choosing wisely and embrace Smart Nutrition, an important aspect of empowered living!

1 https://pmc.ncbi.nlm.nih.gov/articles/PMC7019700/

2, 3, 4, 5, 6 https://www.healthline.com/health/food-nutrition/foods-that-beat-fatigue

Savor the Goodness: Moving from Intention to Nourishment

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A gourmet is a person who appreciates and judges fine cuisine. A gourmand is a person who takes great pleasure in food and often eats in large amounts or to excess. A person who savors the goodness in food turns the daily eating routine into physical nourishment and restoration. In other words, savoring food transforms eating into an experience filled with intention and joy, also defined as mindful eating.

The Center for Mindful Eating explains the concept as:

  • Choosing to eat food that is both pleasing and using all your senses to explore, savor and taste,
  • Learning to be aware of hunger and fullness cues and letting these guide your decision to begin and stop eating,
  • Acknowledging responses to food without judgment, and
  • Becoming more aware of the positive and nurturing opportunities through food preparation and consumption.1

Mindful eating can be learned. Mindful eaters are aware of their bodies and respond to cues of hunger and stress. They often keep a food journal to track their daily food intake. They watch themselves almost like impartial observers. For example, “I thought about food just now but I’m not really hungry.” They make conscious decisions about eating rather than being on a strict schedule or diet. Mindful eaters acknowledge their environment and respond to food cravings without judgment—this may be giving in or dismissing the craving, but both behaviors avoid rigid food rules.

Here are the seven practices of mindful eating from Savor: Mindful Eating, Mindful Life by renowned Buddhist master Thic Nhat Hanh:2

1. Honor the food. Acknowledge where the food was grown and who prepared it. Eat without distractions to help deepen the eating experience.

2. Engage all senses. Notice the sounds, colors, smells, taste and textures of the food and how you feel when eating. Pause periodically to engage these senses.

3. Serve in modest portions. This can help avoid overeating and food waste. Use a dinner plate no larger than nine inches across and fill it only once.

4. Savor small bites and chew thoroughly. These practices can help slow down the meal and fully experience the food’s flavors.

5. Eat slowly to avoid overeating. If you eat slowly, you are more likely to recognize when you feel satisfied, or when you are about 80% full and can stop eating.

6. Don’t skip meals. Going too long without eating increases the risk of strong hunger, which may lead to the quickest and easiest food choice, not always a healthful one. Planning for enough time to enjoy a meal or snack reduces these risks.

7.  Eat a plant-based diet for your health and for the planet Consider the long-term effects of eating certain foods. Production of animal-based foods like meat and dairy takes a heavier toll on the environment than plant-based foods.

Savor the goodness in the food you eat. Be grateful for where it comes from. Appreciate how food nourishes your body and mind, energizes your spirit and empowers your life.

1 https://positivepsychologynews.com/news/laura-lc-johnson/200908254909

2 https://nutritionsource.hsph.harvard.edu/mindful-eating/

Hydration, Energy and Everyday Wellness

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Water is essential for life. From the time that primeval species ventured from the oceans to live on land, a major key to survival has been prevention of dehydration. The critical adaptations cross an array of species, including man. Without water, humans can survive only for a few days. Water comprises from 75% body weight in infants to 55% in elderly and is essential for cellular homeostasis and life.1

Water can be soft or hard, spring or well, carbonated or distilled. PiMag® water, for instance, is inspired by water that comes from nature, such as spring water. In addition to the different forms of water to drink directly as a beverage, water is also received from food, found predominantly in fruits and vegetables. The proportion of water that comes from beverages and food varies with the proportion of fruits and vegetables in the diet. In the United States, an estimated 22% of water comes from food intake.2 This percentage is much higher in European countries, particularly in a country like Greece with its higher intake of fruits and vegetables. The same holds true for Asian countries such as China and South Korea—with diets centered on vegetarian and plant-based proteins such as tofu.

Foods that contain high water content (90-99%) include fat-free milk, cantaloupe, strawberries, watermelon, lettuce, celery, spinach, cabbage, cooked squash and even pickles. Other items such as fruit juice, yogurt, apples, grapes, oranges, cooked broccoli, pears and pineapple may contain 80-89% water.

The role of water and hydration in physical activity, particularly in athletes and in the military, has been the target of scientific research. Athletes have been found to lose as much as 6–10% of body weight in sweat loss during competitive events.3 If this loss is not replaced with fluids, dehydration may occur. Rehydration, on the other hand, can help restore fluid balance and may support normal physical performance during endurance activities. Staying adequately hydrated is an important part of maintaining energy and functioning well during physical activities.

Water can influence how well you function on an everyday level. Even mild levels of dehydration may affect how you feel and function, including mood and mental clarity. This can be evident in the very young, very old, those living in extremely hot climates, and those who exercise intensely on a regular basis. Again, rehydration is key to help support normal body function.

To maintain hydration levels throughout the day, you can use the color of your urine as a simple guide. Pale yellow suggests adequate hydration while darker yellow may indicate that you need to replenish quickly. As mentioned above, many foods are water-rich, so try to incorporate them into your daily diet.

1, 2, 3 https://pmc.ncbi.nlm.nih.gov/articles/PMC2908954/

Why Does Hydration Matter?

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Staying hydrated isn’t just about avoiding thirst or dry mouth. Hydration supports the body’s major systems. In fact, 60 percent of the human body is composed of water. Different parts of the body, such as the brain, lungs, kidneys, heart, liver and so on, hold varying amounts of water.

Water also plays an important part in aging. For instance, how much water the human body holds decreases with age—babies are born with 75 percent of their bodies composed of water.1 The decrease in water composition over the years means older people need to drink water or other fluids consistently throughout the day to help maintain normal hydration and support overall body function.

In fact, water is the foundation of cellular function. It helps to regulate body temperatures, support normal energy metabolism and transport nutrients and oxygen throughout the body. Hydration also supports normal cognitive function, including focus, concentration, and memory. Even mild dehydration may contribute to headaches, dizziness or difficulty concentrating. Since cartilage is composed of about 80 percent water, joints and muscles also rely on hydration to function well. Cartilage acts as a buffer for the spine and the joints, and water helps keep tissues hydrated. Water acts like oil does on squeaky hinges—it helps lubricate joints, while acting as a cushion for muscles and other sensitive tissues.

When the body maintains proper fluid levels, it efficiently transports essential electrolytes, such as sodium and potassium, through the bloodstream to support normal muscle function and hydration. Electrolytes and water also need to be replenished to help the body regulate temperature. Since perspiration serves as the body’s natural cooling system, this loss of fluid needs to be replaced during and after physical activities.

Skin is the body’s largest organ and is composed of 30 percent water, which contributes to plumpness, elasticity and resiliency.2 Dry skin generally results from exposure to the elements, contact with hot water and scrubbing with soap. Sufficient water intake helps support overall hydration which is one of the many factors that contributes to healthy-looking skin. No matter the type of skin care regimen, staying well hydrated is an important part of basic skin health.

On average, healthy men require about 15.5 cups of total water daily, while women need around 11.5 cups, according to the National Academies of Sciences, Engineering and Medicine. This includes water from all sources such as beverages and water-rich foods like fruits and vegetables. However, water needs vary depending on factors such as physical activity, climate, health conditions and age.3 Simply put, the more you exercise and the hotter the climate you live in, the more water you may need.

Get to know your body and pay attention to hydration. You may notice an empowering difference!

1 https://www.medicalnewstoday.com/articles/what-percentage-of-the-human-body-is-water

2, 3 https://pmc.ncbi.nlm.nih.gov/articles/PMC2908954/

When Do You Feel the Most Energetic?

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Think of your energy as a limited resource, like money in an account. You begin the day with a certain amount to spend. The amount varies from person to person based on factors, such as age, sleep, stress levels, medical conditions and lifestyle. Activities and interactions withdraw energy from or deposit energy into your account.

While you may not always have control over activities that deplete your energy, you can take steps that may help deposit more energy into your account.1 Here are a few simple activities that will help you become more mindful of your daily energy output:

  • Monitor your energy throughout the day. Use a simple 1-10 gauge with 10 being the highest level. As you go through the day, try to see who or what energizes or saps you of your energy levels.
  • Make small changes that capitalize on what energizes you. Choose what is most important to you, make a small change in that area and go from there. For example, if you are overwhelmed with calls or text messages that distract from work, consider silencing your phone for specific times during the day. Make another small change when you are ready—such as ensuring that you take snack/lunch breaks and also, deep breathing/stretching breaks.
  • Know your body and be in tune with your mental state. Once you have determined when your energy levels are highest, plan a way to use that time to do the most important tasks of the day. When your energy levels are lower and therefore you are less productive, you can do less important tasks.

Researchers at the Mayo Clinic have found that most people experience their natural peak energy in the late morning (around 9:30 AM to 11:30 AM) after cortisol levels and body temperatures begin to rise. This is often the peak for analytical thinking and problem-solving. Your brain is fully awake and ready for deep work.2

There are also people who peak in the evening.  This type of person experiences energy peaks with high body temperatures between 4:00 PM and 6:00 PM. This may be a good time for exercise as well as tasks that require strength and endurance. Creative thinking may also benefit from a “second wind” during these evening hours.

For many, energy levels are known to dip after lunch; perhaps this accounts for the “siesta” habit in some cultures. Early afternoon hours between 1:00 PM and 3:00 PM are when energy and alertness are known to drop. If you experience this time of energy dip, consider assigning yourself work that does not require creative thinking or physical strength during those hours.

Some research suggests that around 20% of the population feel at their best in the morning, while about 20% feel better later in the day, and 60% fall somewhere in the middle.3 Some researchers describe this variation in three phases:1. Peak (best time for focus and productivity) 2. Valley (best time for rest) 3. Rebound (best time for menial or mindless tasks). The order of these phases is influenced by your personal rhythm. For example, early birds are likely to experience the day as a Peak, Valley, Rebound. Night owls often experience this variation in reverse, starting the day with a Rebound, a Valley in the middle, and their Peak later into the day and into the evening.4

Habits that support high energy levels are often simple but can be challenging to maintain in hectic lifestyles. They include consistent hydration throughout the day, whole food nutrition, regular exercise, and getting enough restful sleep to suit your personal needs.

1, 2 https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/7-tips-to-live-a-happier-life

3, 4 https://drjameshewitt.com/the-energy-scale-when-are-you-at-your-best/