Nurture your Energy to Boost your Productivity

Develop the following healthy energy renewal rituals:

1.  Get a sufficient amount of sleep.
    Improve your sleep by setting an earlier bedtime.
    Have a glass of warm herbal tea 90 minutes before you go to bed.

2.  Oxygen is the most important element for our bodies.
Every two hours, get out of the office building and take a brisk 10 minute walk.
You will feel better and work more productively.
If the cells of our body don’t receive enough oxygen, they can’t work properly.
Many people slowly suffocate themselves which leads to fatigue and health issues in long term.
A number of studies demonstrated that a continuous lack of oxygen leads to cancer. Full oxygenating of your body must be your number one priority.

3.  Drink a glass of good quality water every hour.
Our bodies consist 85% of water and our brain is 90% water.
The cells of our body produce toxins. A person’s body is poisoned with its own excretion if he doesn’t drink enough water.
Building up the concentration of toxic waste in our bodies leads to fatigue and a disease. Assist your body in the cleansing process by drinking a sufficient amount of good quality water.

4.  Eat small healthy meals and light snacks every three hours.
Physical energy is derived from the interaction between oxygen and glucose, so breathing
and eating healthily are the two most important factors for having plenty of physical energy.
Keep your body as free as possible from waste and toxic substances.
Don’t burden your body with indigestible food (like potato chips).

5.  To maintain your productivity, take 15 minute break after every 90-120 minutes of work throughout the day.
When you find yourself nodding off at your desk, it is probably time to take a 7 minute break. Lock your door, switch the phone off and set your watch or mobile for 7-10 minutes. Sit in a chair with your feet stretched out as if you were out in a hammock, close your eyes and take a brief power-nap. It worked for Edison and Einstein, so it should refresh your inner genius too.

6.  Exercise in moderation. It improves blood circulation.
Physical exercise stimulates cognitive capacity as well.
Our mind and body are two parts of the same system.
Build up you ‘mind-and-body’ positive self-feeding energy loop.
Our energy diminishes both with overuse and with underuse.
To gradually build up our capacity, we must push only 1-2% beyond our normal limits.

Summary
1. Get a sufficient amount of sleep.
2. Oxygen is the most important element for our bodies.
3. Drink a glass of good quality water every hour.
4. Eat small healthy meals and light snacks every three hours.
5. To maintain your productivity, take 15 minute break after every 90-120 minutes of work throughout the day.
6. Exercise in moderation. It improves blood circulation.


Vocabulary

to nurture  -  взращивать, наращивать
wealth  -  богатство
to boost  -  повышать
renewal  -  обновление
ritual  -  ритуал
sufficient  -  достаточный
to improve  -  улучшать
herbal  -  травяной
oxygen  -  кислород
brisk  -  проворный
productively  -  продуктивно
cell  -  клетка
properly  -  как следует
study  -  исследование
continuous  -  продолжительный
lack  -  нехватка
to suffocate  -  удушать
fatigue  -  утомление
health issue  -  проблемы со здоровьем
full oxygenating  -  полное обогащение кислородом
priority  -  приоритет
to poison  -  отравлять
excretion  -  продукты жизнедеятельности
to build up  -  увеличивать
waste  -  отходы
disease  -  заболевание
to assist  -  помогать
cleansing  -  чистка
to be derived (from)  -  производиться
interaction  -  взаимодействие
breathing  -  дыхание
substance  -  вещество
burden  -  бремя
indigestible  -  трудно перевариваемый
throughout  -  на протяжении всего
desk  -  рабочий стол
to nod off  -  ‘клевать носом’
to stretch out  -  вытягивать
Einstein  -  Эйнштейн
to refresh  -  освежать
genius  -  гений
in moderation  -  ‘без фанатизма’
blood circulation  -  кровообращение
cognitive  -  thinking
capacity  -  мощность
to diminish  -  уменьшаться
overuse  -  перерасход
underuse  -  недоиспользование
gradually  -  постепенно
beyond  -  за пределы

Alex Kritskiy, a private English teacher, Ph.D., 38-067-391-76-62