subject: The Source Of A Better Life [print this page] Unless youre Superwoman, youre liable to be feeling a bit short on energy just now. Im very impressed by a new book called The Source, subtitled Unlock Your Natural Energy, Revitalize Your Health and Change Your Life. The author is Dr Woodson Merrell, chairman of the Department of Integrative Medicine at Beth Israel Medical Center in New York, whose celebrity patients include Cindy Crawford, Donna Karan and Richard Gere. Since we cant all rush to his door, this is his way of offering his wisdom and expertise to everyone. The book includes a 21-day plan for optimum energy and youll be able to follow the key elements, including daily menu ideas, in an exclusive two-week serialisation in YOU beginning next Sunday.
For now, I asked Dr Merrell to give me his key tips to start you off:
Breathe in energy
Practise this energy-generating deep-breathing exercise at least twice a day. Remember: breathe in positive thoughts, breathe out negative ones. Inhale slowly and deeply, right down into your abdomen to a count of four. Pause, holding in this fresh oxygen, for one count. Exhale slowly (allow your abdomen to contract) to the count of six. Pause for one count and repeat three more times.
Sleep more
Aim for seven hours restful sleep nightly. If you wake and cant get back to sleep, latch on to any image or feeling from the dream you were just having so your mind can drift back into the dream rather than conscious thinking (worrying) mode. If you cant remember anything, try the breathing exercise above.
Take social exercise
Walk briskly with a friend for 30 minutes and practise conversational aerobics! When youre breathing faster from the exertion and you can still converse with your friend, youre likely to be within your energy-creating heart rate.
Meditate
Start your day with a morning mantra. Before you get out of bed, take two minutes to calm your mind. Sit up straight, do the deep-breathing exercise, focusing either on the sound of your breath or an affirmative word or image. When thoughts of your day come into your consciousness, acknowledge them and invite them to leave so you can enjoy this peaceful state.
Reach out to others
Plan a communal meal for friends, family and neighbours; youre putting your positive energy into making others feel part of a greater collective energy.
Cultivate forgiveness
Holding inner resentment creates a negative energy cycle. The act of forgiving, either silently or openly and directly, can be incredibly liberating and energising.
Start a stress log and a happy diary
Every evening write down the three most stressful moments of your day eg, a difficult encounter, upsetting thoughts, horrendous traffic. Note the time and place and what happened. Rate the stress on a scale of one to six, and give yourself a grade for how you coped. Now let it go. Then list three things that have made you happy during the day, rating them on how joyful and/or positive they made you feel.
Supplement your diet
Ayurvedic ashwagandha is a powerful balancing tonic, which reduces the effects of stress while stimulating the processes that enhance energy production. (Try Ashwagandha by Pukka Herbs, two capsules up to three times daily, 15.35 for 90, from Victoria Health.) Convincing studies suggest that resveratrol (a compound extracted from grape skins and found in wine) can increase the production of mitochondrial energy factories in your cells and even help with weight management
