How To Have More Energy Without Using Caffeine
Caffeine has quickly risen to be one of the most recreationally used drugs. One 2013 survey found that nearly 80% of the U.S. population consumed caffeine. When dependent on caffeine it can be difficult to maintain energy levels throughout the day.
More than likely, if you are reading this article, you have come to your wits end with your energy levels and are looking for alternatives to caffeine. With the FDA stating that four to five cups of coffee a day is a safe limit, some may find even that after drinking that amount of caffeine they still need more energy in the day.
Rather than reaching for that sixth cup of coffee that puts you over that 400mg of coffee threshold, it may be time to look to other ways to increase your energy and alertness.
Below are five ways in which you can have more energy without caffeine. While a cup of coffee can be enjoyable and a quick pick me up, having a reliance on caffeine can ultimately keep you feeling tired when you go without it. Making lifestyle changes and living a healthy lifestyle can significantly improve your energy level in addition to having positive impacts on your life.
Meditate For A Few Minutes
Sometimes the best thing you can do to feel refreshed is to slow down. Stop for a few minutes to practice your breathing and focus your mind through a mini meditation. “Take five minutes to do some deep breathing and keep your focus on your breath,” advises Hemingson. “If your mind wanders, just bring it back to your breath. It’s amazing what this can do for your mental energy and it readies you to take on the day.” And for more ways meditating is good for your mental health, check out this New Study Offers Scientific Proof That Meditation Can Help With Anxiety.
Things That Happen When You Finally Stop Drinking Caffeine
Would it be worth it?
Caffeine is a mixed bag. There arebenefits associated with consuming itlike improved memory function and obviously greater levels of alertnessbut then you hear from people who quit the stuff and say it changed their life. Before take your Keurig out of commission, check out these eight side effects of going caffeine-free that you can expect to experience.
If youve ever gone one too many hours without a caffeine fix, youve probably gotten a taste of withdrawalsand they suck. Symptoms include fatigue, headaches, and some pretty hefty mood swings, says Wesley Delbridge, R.D., a spokesperson for the Academy of Nutrition & Dietetics. He even recommends telling your friends and family that you are cutting out caffeine before you start so they will know why you are so horrible to be around.
While every person is different, if you are ingesting upwards of 400 to 500 ml of caffeine per day , you will probably feel some let-down effects, he says. They typically last seven to 10 days, but you can minimize their effects by weaning yourself off of caffeine, rather than quitting cold turkey. Every two or three days, trim your intake just a bit. Drink just half a cup of tea at a timeor mix regular coffee with decaf.
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Grab A Glass Of Water
Fulfill that thirst before you do anything else. You should be drinking water all day, but your body is typically dehydrated when you wake up, so this is something you should do first thing in the morning.
You probably havent had any fluids for the last eight hours, so the best thing you can do is drink a glass of water first thing in the morning, advises Dr. Darling. That can actually help you feel more awake.
Try Taking A Power Nap
Did you know napping for energy is actually possible in 10-20 minutes? Shut your office door, jump into your car, or find a nice comfortable spot to rest your head and your eyes for a few minutes. The tricky task youve been stumped on all morning might just become clear to you after a tiny snooze!
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Eat Several Small Meals Throughout The Day
Are you tired after eating?
Thats because your body is busy digesting, especially after big meals. Blood flow increases to the digestive system, which means that there is less oxygen available to the brain. And this reduced supply manifests itself in the form of fatigue. Try these tips to reduce fatigue after a meal. When you eat foods low in fiber, your blood sugar levels spike briefly but then fall again rapidly. Fatty meals can also sit heavy in your stomach. This makesyou feel tired and wiped out.
Therefore, you should eat small meals throughout the day. That way your body has a steady supply of energy without the overload. Try these healthy snacks you can meal prep for the office or small desserts without processed sugar!
Ways To Boost Your Energy Levels Without Caffeine
It goes without saying that most of us cant think straight without a cup of coffee first thing in the morning especially if were hitting the gym. Given that, it should come as no surprise that humans’ love affair with caffeine has lasted centuries.
But that may be about to change. Although caffeine is a great performance enhancer, caffeine isn’t the only option when it comes to getting a kick-start in life. Modern research shows that there are lots of ways to get that all-important energy boost without caffeine and its unwelcome side effects. So, with this in mind, weve put together a selection of the best caffeine-free energy hits around…
Coffee for breakfast? You don’t need caffeine to jump-start your morning!
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Dress Up Your Wardrobe
This might not seem directly related to your physical energy level, but it’s surprising how much an improvement to your outfit can turn your mood around. “Dress well and appropriate and you will be surprised as to how much self-confidence can boost energy levels,” says Alam.
Take a few extra minutes to make sure your shirt is ironed, your tie is on straight or that your shoes are freshly shinedyou’ll feel better almost immediately.
Natural Ways To Boost Your Energy Levels
If you find yourself feeling sluggish, having difficulty staying awake, or chugging multiple cups of coffee just to make it to lunchtime, youre not alone.
Most of us are familiar with feeling worn out and weary at the end of the day.
Fortunately, there are plenty of healthy actions you can take to reduce fatigue and boost your energy levels.
In fact, making a few small changes to your daily routine can significantly affect how energetic you feel, along with many other aspects of your health.
Here are 9 simple strategies to increase your energy levels naturally.
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Take A Brisk Walk Outside
Mental fatigue is often confused with physical fatigue, so if you feel tired, get up and get moving outside, if you can, to take in some greenery and sunlight, Fernstrom advised.
Even a few minutes of brisk walking or stair climbing is a great energy boost after sitting in front of a screen for hours, she noted.
Occupy Yourself With Something That Isnt Work
When you focus too long on one thing, your mind can become tired and overwhelmed. Take 5 and occupy yourself with anything other than work. Text a friend, chat with a coworker, doodle in your notebook, or read a chapter in a book. Giving yourself a little personal time throughout the day helps ease work fatigue and recharge for your next task.
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Cut Caffeine: Ways To Stay Energized Without Caffeine
The average person consumes 2 – 3 cups of a caffeinated drink each day. Caffeine is absorbed within 30 – 45 minutes and its effects diminish within three hours. Since caffeine is addictive and causes physical dependence, caffeine withdrawls can occur 12 – 24 hours and last 2 – 9 days. Side effects of withdrawl can include headache, tiredness, depression, irritability and decreased energy.
It is possible to have energy without the infamous java jolt. Here are ten ways to find energy that doesn’t consist of caffeine.
The Green Monster Juice Drink
In addition to helping with weight loss, juicing is also an effective way to meet your fruit and vegetable quota while boosting your energy naturally. Below is a recipe that is sure to give your body a healthy energy boost with this natural energy drink.
Ingredients:
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Reinvigorating Coffee Alternatives For Those Who Say No To The Joe
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As a college student, it’s rare for anyone to go a day without ingesting some form of caffeine, usually in the form of coffee. However, while coffee has been proven to provide some health benefits, it has also been linked to side effects such as increased risk of heart attacks in young adults and high blood pressure.
Additionally, coffee delays our bodies from experiencing exhaustion instead of energizing it and has addictive properties caused by delayed dopamine absorption in the brain, which make us feel that mood boost from caffeine every time we drink coffee.
I get itcoffee comes in so many tasty forms and is a social and trendy way to get yourself going every day. Personally, though, coffee makes me anxious and more stressed than I am without caffeine. I choose to not drink coffee because I want to allow my body to acknowledge the scope of its exhaustion and to use only natural, non-stimulating methods to help re-energize it.
For those of us who are non-caffeine drinkers but still need to function on little sleep, there is hope. Here’s a list of energizing, non-caffeine beverages that have gotten me through three semesters of college classes, meetings, and late night study sessions.
Drink A Glass Of Green Juice
Whether you have a juicer at home or stop by a smoothie spot in your neighborhood, a heavy hit of green juice gets all kinds of good stuff into your systemfast.
“Nutrient-dense dark leafy greens like spinach and kale boast major antioxidant properties, helping to protect against cancer and other diseases,” explains Samantha Kelley, a holistic lifestyle coach and founder of SunKissed Health. “Alternatively, you can quickly mix up a green smoothie in the blender with a bunch of greens, fresh or frozen berries, and almond or coconut milk. Either way, it’s a great way to get a healthy dose of fruits and vegetables first thing in the morning.” And for other libations you should avoid, check out Drinking Even This Much Every Day Can Harm Your Health, Study Says.
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Get Seven To Nine Hours Of Sleep
Yes, it’s a no-brainer, but the best way to ensure you’ve got a burst of energy without caffeine in the morning is to get enough sleep at night. In fact, a 2015 study published in Sleep Health: The Journal of the National Sleep Foundation found that adults ages 18 to 64 should get seven to nine hours of rest each night. So make sure you go to bed early to wake up feeling refreshed and ready to take on the day.
Power Nap When Necessary
This may feel like cheating the system, but it works. If you can power nap for 10 to 15 minutes at a time, you can jumpstart your bodys battery to get you through the rest of the day. Make sure you avoid naps that are longer than 30 minutes and avoid sleeping after 3 p.m., which will throw off that sleep-wake schedule youre working on.
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Tired What You Need Is A Pick
The desire for sustained energy, or greater energy production, seems to be a common theme these days in any of the fitness, health, or wellness rags that you read. Year after year, energy improvements are one of the top reasons clients run to personal trainers or other health professionals. Either they are looking for more energy to get through their day or they are looking to balance their levels of fluctuating energy so that coffee and caffeine do not become their drug of choice.
Lack of energy can hold us back from the activities in life that we truly want to dive into and spend our precious time involved with. Maybe you do not have enough energy at the end of the day to play with your children after a long day at work. Maybe you do not have enough energy to motivate you to push through a workout to achieve your health goals. Maybe, just maybe, you do not have enough energy to get you off the couch and away from the motivation drainer: the television. However it affects you, it can be a serious issue when you are dealing with the less-than-inspired feelings and emotions that low energy can produce.
A little bit of this, a little bit of that- here are some new tools to add to your toolbox:
Peppermint Essential Oil
Eat the Right Foods
Breathe Deep, Have Gratitude, Meditate, Repeat
Go for a Walk Outside
Ask yourself:
Set Yourself Up For Success
While these quick fixes may be helpful in the moment, feeling energized on a regular basis all comes down to our habits. To feel more rested, try getting 7-9 hours of sleep per night. You may want to consider setting up a relaxing nighttime routine to help you get better sleep. For instance, try putting your phone and computer away at least one hour before you plan to go to bed. These devices can stimulate your brain and make it more difficult to relax. Instead, opt for activities that help your body calm down. This may include reading a book, listening to relaxing music, taking a shower or following a meditation.
If you need help improving your sleep habits, check out the free Healthy Living workshop series from Counseling and Psychiatric Services . This free weekly series covers a variety of topics, including sleep, nutrition, stress management and more.
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Combinations With Other Drugs
- Some beverages combine alcohol with caffeine to create a caffeinated alcoholic drink. The stimulant effects of caffeine may mask the depressant effects of alcohol, potentially reducing the user’s awareness of their level of intoxication. Such beverages have been the subject of bans due to safety concerns. In particular, the United States Food and Drug Administration has classified caffeine added to malt liquor beverages as an “unsafe food additive”.
- Ya ba contains a combination of methamphetamine and caffeine.
- Painkillers such as propyphenazone/paracetamol/caffeine combine caffeine with an analgesic.
Structure Your Day Around Your Peaks And Dips
Just knowing that your afternoon dip is completely normal â and temporary! â can feel liberating. Even better news? Since itâs a predictable part of your circadian rhythm, you can plan around it.
Take a look at the items on your to-do list. Which tasks require more energy, and which ones are less demanding? By stacking your morning peak with tasks that require A-game focus and energy and scheduling less strenuous or demanding activities during your afternoon dip, you might find yourself reaching for that caffeinated pick-me-up less often.
The RISE appâs energy screen shows you the timing of your energy peaks and dips, which can make it easier to plan your day according to your energy levels. For example, if the app says your morning peak will start around 10:30, you can use that time to do your most challenging work/tackle your most important activities, like writing a detailed report or proposal, or holding an important meeting. And then, you can use your mid-day dip to get some exercise, take a nap, or complete mundane tasks that donât require you to function at 100% capacity. And following your personalized energy schedule for sleep â sticking to the ideal windows of time the RISE app gives you for waking, winding down, and going to bed â will yield the best sleep and next-day energy outcomes.
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Emily Whipple’s Energizing Nut Butter Balls
These are my favorite way to get more fiber into my diet. They taste great, are easy to store and grab when you need a quick boost of energy and often replace dessert or afternoon coffee.
- 1/2-1 cup nut butter of choice
- 1 tablespoon hemp heart seeds
- 1 teaspoon chia seeds
- 1 teaspoon flax seeds
- 1-2 teaspoons vanilla extract depending on taste
- 1/4-1/3 cup old fashioned oats
- 7-10 pitted fresh medjool dates, chopped
- Cinnamon to taste
- Optional: Shredded unsweetened coconut or dark chocolate chips to either add into the mix or to cover each bite
1. Add nut butter, hemp hearts, seeds and vanilla extract to a medium mixing bowl. Stir together.
2. Add in the dates, oats and cinnamon and mix together until reaching a dough-like consistency. If too sticky, either add more oats or cinnamon. If too dry, add more vanilla or nut butter.
3. Use your hand or spoon to roll into bite-size balls.
4. Optional: roll balls into unsweetened shredded coconut to coat the outside or drizzle with melted dark chocolate.
5. Place on a sheet tray and freeze for 10 to 15 mins. Remove from tray and store in a sealable container in either freezer or fridge.
This story was written by Marisa Olsen in collaboration with Emily Whipple and originally posted on Chowhound.