11教育博客:增加你的活力

作者：乔纳森·米德（Jonathan Mead）

Expand your energy

扩充你的活力容量

We could all use more energy in our lives. I know there have been many times in I’ve felt drained and sluggish. I’ve realized that there are habits that can either increase or drain our energy. We can gain more energy by doing things that motivate and inspire us or we can lose energy by negative self-talk and developing poor lifestyle habits. I’ve put together a list of practical tips for increasing your energy that you can start implementing now. All of these suggestions I’ve personally tried and can attest to the difference they’ve made in my life.

在生活中，我们每个人都可以使用更多的活力。我知道我曾经试过很多次感到精疲力尽，无精打采。我发现有些习惯可以提高活力，有些则会使之耗尽。我们可以通过做一些激励我们的事情来提升活力，或者是由于消极的自我对话和养成不良的生活习惯而失去活力。我把一些可以提升活力的实用的方法放在一起列成一个表，你可以现在开始去实现。所有的这些建议我都亲自试验过，我可以证明它们给我的生活带来的改变。

    Breathe. One of the most important ways we generate energy is through our breath. If we have poor posture, too much stress or have developed bad breathing habits, our breath won’t reach the bottom of our lungs. Practice better posture and deeper breathing and you will see an immediate positive effect in your energy level. Yoga, healthy posture, and proper exercise can help us increase our deepness of breath.

呼吸。我们产生活力的一个最重要的途径就是通过我们的呼吸。如果我们用错误的姿势，太多的压力或者养成了坏的呼吸习惯，我们的呼吸就不会到达我们的肺的底部。练习更好的姿势和深呼吸，你会看到这对于你的活力水平的提升马上就有一个正面的效果。瑜伽，健康的姿势，还有适量的锻炼能帮助我们提高呼吸的深度。

　 Release stress. Whatever helps you relax, try to do more of it. Whether it be reading a book, meditating, cooking or journaling. Stress is one of the biggest energy-zappers. Make daily relaxation a habit.

释放压力。任何能帮助你放松的事情，尽量多做。不管是读一本书，沉思，下厨，还是旅行。压力是最大的活力杀手之一。让每天放松一下成为习惯。

    Meditation. You knew I was going to say this one right? Meditation can be a great stress reliever because we naturally let go of everything when we settle into the meditative state. You can also practice visualization techniques in meditation. Close your eyes and imagine a ball of energy moving up your spine and into your heart. Watch the energy grow, focus on the expansion and growth of this energy, really feel it in vibrating within you. Now as the energy grows in your heart, imagine it moving through your torso and into your legs and arms. Imagine this energy moving up through your neck and into your head, calming and energizing every cell in your body. Now open your eyes and simply breathe. The more you practice this the better you’ll become at it.

冥想。你已经知道了我将要说这一点，对吧？冥想可以很有效地释放压力，因为我们进入冥想的状态时，我们很自然地让一切都流走。你也可以在冥想中练习视觉化的技巧。闭上你的眼睛，想象一个能量球从你的脊柱往上移动并进入你的心。看着能量增长，关注于能量的扩张和成长，确实地感受到它在你身体中摆动。现在，随着能量在你的心里成长，想象它在你的躯干中移动，然后进入你的大腿和手臂。想象这个能量穿过你的脖子向上移动进入你的头部，使你身体的每个细胞都平静下来并重新通电。现在睁开你的眼睛并简单地呼吸。你练习得越多你会做得越好。

    Take a walk around the block. You might think that walking or exercise would decrease your energy, but it’s exactly the opposite. By walking regularly, you’ll increase the amount of energy your muscles can expend.

在街道散步。你可能会想散步和锻炼会消耗你的活力，但事实上恰恰相反。经常散步，可以增加提供给你的肌肉消耗的能量总量。

    Drink more water. We’ve all heard this before, but it’s important to add. If we’re dehydrated,our bodies won’t have the energy needed to get through the day. Remember, our bodies are 90% water. Think about that.

多喝水。虽然我们之前都听过这个，但很有必要加进这一点。如果我们脱水了，我们的身体就没有度过这一天所需的能量。要记住，我们的身体90%是水。好好想想。

    Limit your fat intake. Too much fat in your diet wears down your digestive system. Fat is calorically dense so it naturally takes more energy and longer to break down. As an added benefit, reducing your fat intake means less weight gain and the slimmer you are the less you’ll have to carry around, increasing your energy.

控制你的脂肪摄入。饮食中过量的脂肪会消磨你的消化系统。脂肪的热量密集，自然要花费更多的能量和更长的时间去分解。还有一点额外的好处，减少脂肪摄入量意味着更少的体重的增加，身材更加苗条，身体的负担更少，从而增加了你的活力。

    Get more fresh air. Whatever you have to do, take a break at least three or four times a day, even for just a few minutes and go outside and get some fresh air.

呼吸更多新鲜空气。无论你有什么必须做的事，每天至少休息三四次，即使只有几分钟到外面走走，呼吸一点新鲜空气。

    Go on a fast. You might think I sound crazy with this one, many people do when I first introduce them to it. But going on a juice fast can be one of the fastest ways to boost your energy and revitalize your body. I’ve done two 10-day juice fasts (and plan on doing more) and the results have been incredible each time. Fasting gives you digestive system a much needed rest, allows itself to heal and restore. Fasting also allows your body to spend it’s energy on detoxifying and repairing your body, energy that before was being expended on digestion. As always, consult your physician and make sure you do your research. I recommend the Master Cleanse by Stanley Burroughs.

进行禁食。你可能会觉得这听起来很疯狂，当我给人们介绍禁食的时候很多人都尝试了。而进行果汁禁食是增加活力和让身体重获新生的最快的途径之一。我试过两轮为期十日的果汁禁食（而且我计划做更多），每次的结果都令人难以置信。禁食给你的消化系统一个急需的休息，让它进行自我恢复，重新调整。禁食让你的身体把它之前消耗在消化的能量，用于解毒和自我修复。首先必须做的是，向你的医生咨询并确保你对禁食做过研究。我推荐Stanley Burroughs写的《Master Cleanse》一书。

    Boost your energy with feng shui. Keep fresh flowers (I prefer potted) and fruits in your house. Keep new photos of you and your loved ones framed around your desk and living room.

用风水来增加你的活力。在你的屋子里放一些新鲜的花（我更喜欢盆栽）和水果。在你的桌子上和卧室里放上你和你所爱的人的最新的相片。

Here are some natural herbs for increasing your energy. These should be used as a transition to creating energy naturally through your lifestyle.

这里有一些可以增加你的活力的自然植物。这些应该作为通过你的生活方式自然地产生活力的一个过渡而使用。

    Ginseng – One of the most popular energy boosters which originates in ancient Chinese medicine. A great natural alternative to coffee and caffeine.

人参——最受欢迎的活力补充品之一，起源于古代的中国药材。一种非常好的咖啡和咖啡因的天然替代品。

    Yerbe Matte – Straight from the rain forest, this plant has been used for thousand of years to naturally boost energy and focus.

马黛茶——直接从雨林里获得，这种植物用于自然地增加活力和注意力已经有上千年的历史了。

    Gingko Biloba – Used to improve memory and poor blood circulation.

银杏——用于提高记忆力和血液循环机能。

    St. John’s Wort – A natural mood stabilizer, helps combat depression, also known as an anti-viral agent.

圣约翰草——天然的情绪稳定剂，有助于抵抗情绪低落，还是一种抗病毒剂。

Be aware of the many ways we lose energy throughout the day. We each have a certain amount of energy for each day. We can either spend our time depleting and draining our energy or by sustaining it and adding to it. If you look in the mirror in the morning and talk negatively to yourself, you immediately lose some of your energy for the day. If you start out you day at work stressing about everything you need to get done, some more of that energy leaves. If our work area, our homes and our lives are cluttered, we lose energy by becoming distracted by all the imbalance. The more we develop an awareness of where our energy is being spent, the more we can re-direct it into sustaining and increasing our energy.

要清楚我们一天之中有很多的方式会失去活力。我们每个人每天都有定量的活力。我们可以把时间用于消耗我们的精力，或者是维持精力并使之增加。如果你早上照着镜子并对消极地自我对话，你马上就会失去你今天的一些活力。如果你在今天必须做完的事的压力下开始你的一天，更多的活力流走了。如果我们的工作环境，我们的家和我们的生活都是拥挤的，那么我们就会因种种的失调而发愣，我们的活力也随之流失。我们对于精力消耗在什么地方知道得越清楚，就可以把越多的精力重新定向用于维持和增加活力。

Want more tips on how to increase and improve you energy? Here are some sites I found valuable:

想要更多的关于增加活力的方法？这里我找到一些有用的网站：

    How to Attract Positive Energy

如何吸引正面的能量

    10 Ways to Improve Your Energy

10个方法提升你的活力

    Improve your energy with the Art of Smiling

微笑的艺术：提升你的活力

    Stay Alert Without Caffeine

不用咖啡因而保持精神

    Money As Energy

金钱就是活力