作者：喬納森·米德（Jonathan Mead）
Expand your energy
擴充你的活力容量
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，我們每個人都可以使用更多的活力。我知道我曾經(jīng)試過很多次感到精疲力盡，無精打采。我發(fā)現(xiàn)有些習慣可以提高活力，有些則會使之耗盡。我們可以通過做一些激勵我們的事情來提升活力，或者是由于消極的自我對話和養(yǎng)成不良的生活習慣而失去活力。我把一些可以提升活力的實用的方法放在一起列成一個表，你可以現(xiàn)在開始去實現(xiàn)。所有的這些建議我都親自試驗過，我可以證明它們給我的生活帶來的改變。
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。我們產(chǎn)生活力的一個最重要的途徑就是通過我們的呼吸。如果我們用錯誤的姿勢，太多的壓力或者養(yǎng)成了壞的呼吸習慣，我們的呼吸就不會到達我們的肺的底部。練習更好的姿勢和深呼吸，你會看到這對于你的活力水平的提升馬上就有一個正面的效果。瑜伽，健康的姿勢，還有適量的鍛煉能幫助我們提高呼吸的深度。
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.
釋放壓力。任何能幫助你放松的事情，盡量多做。不管是讀一本書，沉思，下廚，還是旅行。壓力是最大的活力殺手之一。讓每天放松一下成為習慣。
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。你已經(jīng)知道了我將要說這一點，對吧？冥想可以很有效地釋放壓力，因為我們進入冥想的狀態(tài)時，我們很自然地讓一切都流走。你也可以在冥想中練習視覺化的技巧。閉上你的眼睛，想象一個能量球從你的脊柱往上移動并進入你的心?？粗芰吭鲩L，關注于能量的擴張和成長，確實地感受到它在你身體中擺動。現(xiàn)在，隨著能量在你的心里成長，想象它在你的軀干中移動，然后進入你的大腿和手臂。想象這個能量穿過你的脖子向上移動進入你的頭部，使你身體的每個細胞都平靜下來并重新通電。現(xiàn)在睜開你的眼睛并簡單地呼吸。你練習得越多你會做得越好。
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。你可能會想散步和鍛煉會消耗你的活力，但事實上恰恰相反。經(jīng)常散步，可以增加提供給你的肌肉消耗的能量總量。
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。雖然我們之前都聽過這個，但很有必要加進這一點。如果我們脫水了，我們的身體就沒有度過這一天所需的能量。要記住，我們的身體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.
控制你的脂肪攝入。飲食中過量的脂肪會消磨你的消化系統(tǒng)。脂肪的熱量密集，自然要花費更多的能量和更長的時間去分解。還有一點額外的好處，減少脂肪攝入量意味著更少的體重的增加，身材更加苗條，身體的負擔更少，從而增加了你的活力。
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.
呼吸更多新鮮空氣。無論你有什么必須做的事，每天至少休息三四次，即使只有幾分鐘到外面走走，呼吸一點新鮮空氣。
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.
進行禁食。你可能會覺得這聽起來很瘋狂，當我給人們介紹禁食的時候很多人都嘗試了。而進行果汁禁食是增加活力和讓身體重獲新生的最快的途徑之一。我試過兩輪為期十日的果汁禁食（而且我計劃做更多），每次的結果都令人難以置信。禁食給你的消化系統(tǒng)一個急需的休息，讓它進行自我恢復，重新調整。禁食讓你的身體把它之前消耗在消化的能量，用于解毒和自我修復。首先必須做的是，向你的醫(yī)生咨詢并確保你對禁食做過研究。我推薦Stanley Burroughs寫的《Master Cleanse》一書。
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.
用風水來增加你的活力。在你的屋子里放一些新鮮的花（我更喜歡盆栽）和水果。在你的桌子上和臥室里放上你和你所愛的人的最新的相片。
Here are some natural herbs for increasing your energy. These should be used as a transition to creating energy naturally through your lifestyle.
這里有一些可以增加你的活力的自然植物。這些應該作為通過你的生活方式自然地產(chǎn)生活力的一個過渡而使用。
Ginseng – One of the most popular energy boosters which originates in ancient Chinese medicine. A great natural alternative to coffee and caffeine.
人參——最受歡迎的活力補充品之一，起源于古代的中國藥材。一種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.
馬黛茶——直接從雨林里獲得，這種植物用于自然地增加活力和注意力已經(jīng)有上千年的歷史了。
Gingko Biloba – Used to improve memory and poor blood circulation.
銀杏——用于提高記憶力和血液循環(huán)機能。
St. John’s Wort – A natural mood stabilizer, helps combat depression, also known as an anti-viral agent.
圣約翰草——天然的情緒穩(wěn)定劑，有助于抵抗情緒低落，還是一種抗病毒劑。
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.
要清楚我們一天之中有很多的方式會失去活力。我們每個人每天都有定量的活力。我們可以把時間用于消耗我們的精力，或者是維持精力并使之增加。如果你早上照著鏡子并對消極地自我對話，你馬上就會失去你今天的一些活力。如果你在今天必須做完的事的壓力下開始你的一天，更多的活力流走了。如果我們的工作環(huán)境，我們的家和我們的生活都是擁擠的，那么我們就會因種種的失調而發(fā)愣，我們的活力也隨之流失。我們對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維持和增加活力。
Want more tips on how to increase and improve you energy? Here are some sites I found valuable:
想要更多的關于增加活力的方法？這里我找到一些有用的網(wǎng)站：
How to Attract Positive Energy
10 Ways to Improve Your Energy
Improve your energy with the Art of Smiling
微笑的藝術：提升你的活力
Stay Alert Without Caffeine
Money As Energy
