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.
Make Some Morning Moves
Working light exercise into your morning routine is the perfect way to get your body moving and your blood pumping. The level of intensity will vary depending on the person, but even low-intensity movement is beneficial. Thats because exercise promotes the release of endorphins, chemicals that talk to the receptors in your brain and reduce the perception of pain. It also has the added bonus of triggering positive feelings in the body, and feeling positive helps you feel more energized. So get moving in the morning to make moves during your day!
Energy Without Caffeine: Possibility Or Pipe Dream
Itâs 4:00 p.m. Youâre staring blankly at your computer screen trying to focus on work, but your eyelids feel heavy, and your mind is elsewhere. The only thing you can think about is the cup of coffee youâd like to use to pull yourself out of your afternoon slump.
The problem with relying on caffeine is it doesn’t actually make you less tired. It just temporarily masks low-level sleepiness and keeps you awake by blocking your adenosine receptors. And according to a recent study, while caffeine may have temporary effects that feel like energy, it won’t improve performance that’s been impaired by sleep loss.
Plus, caffeine doesn’t come without its down sides. For some, just low doses cause jitteriness. But even if you think caffeine doesn’t affect you negatively, since the “energy” from caffeine is only temporary and minimally helpful, you often have to keep drinking more and more â which will potentially lead to worse and worse side effects.
These are all reasons why you might want to boost your energy without caffeine. But most importantly, if you continue to rely on caffeine to keep you going, you’ll be stuck in a vicious cycle of caffeine consumption and sleep loss.
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Ways To Feel Awake Without Caffeine
Whether you prefer a double shot latté or a cup of black tea, caffeine can be a regular part of our daily routine. This isnt necessarily bad a coffee run can be part of your self-care plan, or a way to catch up with friends. However, if you’re feeling tired or struggling to adjust to the recent time change, here are a few tips that can help you get through the day without caffeine.
How To Taper Off Caffeine
Going cold turkey isnt for everyone, especially if youre used to a high daily dose of caffeine. How high is high? Well, its safe to have up to 400 mg per daythe equivalent of about four cups of coffeeaccording to the Mayo Clinic. If youre over or near that threshold, then youd probably benefit from scaling back slowly.
The average American has about 150 mg of caffeine per day, but even for people with pretty moderate caffeine intake, tapering off gradually can mean fewer side effects. Below, check out our list of popular sips for starting the day and how much caffeine is in each, so you can decide what belongs in your mug.
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Actually Chew Your Food
Your moms been saying it for yearswhen youre eating your meals, slow down. She has a point: The slower we eat, the faster we metabolize our food, says Jessica Rosen, certified holistic health coach and co-founder of Raw Generation. Thats because the more food gets broken down in your mouth, the more enzymes you produce to digest that foodmeaning your gut has to do less work, leaving your body with more energy. But how slow is slow? Try counting to 10, 30, or even 50 before you swallow your food, Rosen suggests.
You Collect Memories Not Objects
I don’t know about y’all, but I don’t personally know too many free-spirited individuals who are “gifts people” when it comes to love languages. In fact, I don’t know too many free-spirited people who are big on money or tangible things at all. If anything, they are more into quality time because they like the memories that come from spending time with people they enjoy being around. This means that if you’ve got a free spirit in your life, you don’t have to worry about impressing them with expensive stuff. At the same time, they can still be a bit challenging to please one, because they oftentimes have quirky taste and two, since memories are such a big deal to them, you’ve got to put real thought into what you plan on doing with them. While we’re here, another thing to keep in mind is because they are so big on memories, they can sometimes be easy to disappoint. Plus, because this is the case, they aren’t always the best at forgiving whenever you do.
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Poor Nutrition And Hydration
The human body is primarily comprised of water , so naturally, a lack of hydration will deplete energy. According to studies, the brain and heart are composed of 73% water and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%. If you dont consume sufficient amounts of water , you will likely have more issues than just a lack of energy.
In regards to nutrition, a fairly common-sense practice is to avoid excess sugar. Consuming too much sugar can harm the body and brain, often causing short bursts of energy followed by mental fogginess, and physical fatigue or crashes. Generally, sugar-based drinks, candy, and pastries put too much fuel into your blood too quickly.
I have utilized these types of foods immediately before training for a quick source of energy. However, outside of that application, there is practically no benefit. When consuming sugar in such a way, the ensuing crash leaves you tired and hungry again. Complex carbs,healthy fats, and protein take longer to digest, satisfy your hunger, and thus, provide a slow, steady stream of energy.
How To Get More Energy Without Caffeine
Do you feel sluggish and tired all day long? Does your coffee pot feel like your only source of energy throughout the day? Believe it or not, you dont need caffeine to feel energized. In fact, drinking too much caffeine can diminish your bodys natural ability to produce energy. Lets take a look at how you can improve your mental health to get more energy without caffeine.
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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.
Ways To Boost Your Energy Without Caffeine
Here are 10 healthier ways to get your energy boost.
1. Have a piece of gum.
The minty flavor in gum or mints can stimulate your bodys nervous system, which helps to increase alertness. Studies have shown that peppermint gum can help boost your performance in a number of ways increased motivation, confidence, energy and alertness.
2. Drink cold water.
Drinking cold water can really wake you up when youre not feeling alert, especially if youre in class. Being dehydrated can also make you feel lethargic, so make sure to carry a bottle of ice-cold water.
3. Do 20 jumping jacks.
You dont need to do a full-on workout to get the benefits of exercise. Do at least 20 jumping jacks and youll instantly feel more energized.
4. Take a power nap.
Sometimes the only way to get over a slump is to take a nap. Studies show that you can take a 10-20 minute nap without throwing off your nights sleep.
5. Talk to a friend.
The next time youre feeling tired, try talking to a friend. Chatting can actually help make you feel more alert. And if your friends are too busy to talk, calling works too.
6. Take a walk.
Heading outdoors and taking a walk for just 20 minutes is enough to make you feel more alive, distress your mind, and boost your mood and energy.
7. Think fast.
Studies prove that when you make you force your brain to think or read at a faster pace you feel more energized.
8. Turn on the lights.
9. Sit up straight.
10. Spray a citrus-y scent.
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Drink A Smoothie For A Smooth Start
If most mornings you find yourself running out the door with no time to prepare breakfast, try drinking a smoothie. They are highly customizable, and you can pack them full of energy-rich foods that nourish your body on-the-go.
Try these options that are sure to keep you energized:
- Strawberries, blueberries, blackberries, plain yogurt or dairy-free alternative, and chia seeds.
- Spinach, avocado, apple, raspberries, kale, spirulina, and plain yogurt or dairy-free alternative.
- Oats, strawberries, chia seeds, honey, and almond butter.
Quick Tip: To ensure a smooth start to your day, prepare and chop the ingredients for your smoothie the night before. That way, the next morning, you just add your favourite plant-based milk, yogurt, or ice and go!
Unsweetened Cocoa Powder In Lowfat Milk
While unsweetened cocoa powder is typically used for baking, it contains many heart-healthy antioxidants also found in berries and naturally energizes the brain by being a mild, natural stimulant.
I like to add a tablespoon into my protein shakes in the morning for a quick breakfast on-the-go that will not only fill me up but also get my brain going for the day. Additionally, cocoa powder contains some amino acids that function the same as animal protein does in helping build muscle in our bodies.
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Eat Small Frequent Meals
When you eat can make just as big a difference as what you eat. If you’re skipping breakfast and eating a massive lunch, you’re sabotaging your afternoon productivity. Any time you eat too much, you’ll feel sluggish.
To maintain a consistent energy level throughout the day, opt for several small meals with snacks in between. By eating in this manner, you ensure that your body is consistently supplied with fuel throughout the day.
Purelyft Energy Stir Sticks $13
Now you can add caffeine to any beverage you like with a stick that you can swirl into your drink. The sticks are filled with crystals that dissolve after just 10 seconds of stirring. Each packs 125 milligrams of caffeine. You can opt for the plain version or try flavors like orange, mixed berry, and lemon-lime.
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Exercise In The Morning
Just like hydration, it’s no surprise that exercise is good for you, but if you are one of those after-work exercisers, you might consider adjusting your schedule. A morning workout or stretch routine will give you a burst of energy that can last you into the early afternoon.
Wright suggests this routine: “Get right out of bed and get moving. Start slow with a gentle stretch of your major muscles. Do a forward fold to decompress your spine pull your heel up to your glutes to stretch your quads and give a big roll of the shoulders. Now slowly elevate your heart rate by moving your body in a way that you enjoy and that challenges you. Maybe a body-weight workout or swimming or cycling. Bonus points for exercising outside and connecting with nature.”
Consider A Nicotinamide Riboside Supplement
To support normal levels of NAD and therefore mitochondrial health, consider supplementing with nicotinamide riboside . NR is converted to NAD in the body, promoting cellular energy production. Whats more, experts believe NR may actually trigger the formation of new mitochondria by increasing the activity of SIRT1.
Energy begins at the cellular level with mitochondria. You might remember mitochondria from high school science class. These guys are the powerhouse of the cell, converting food and oxygen into energy our cells use to do everything from powering our muscles to circulating blood. NAD is a coenzyme that is crucial for this process. However, as we age, NAD levels naturally decline.
Swap Your Morning Coffee For Raw Cacao
You can brew raw cacao nibs to create an energy-boosting drink.
“Raw cacao is a recent discovery of mine and now a part of my daily morning routine,” Whipple shares. “I’ve recently swapped out my black coffee for this smooth, chocolatey tasting beverage.” Cacao is a nutrient-dense food, with high amounts of minerals, copper, iron, manganese and zinc.
Cacao also contains theobromine, a compound closely related to caffeine but which provides a smoother, crash-free boost of energy. Brewed the same way you would make coffee in a French press , the cacao helps you stay alert and awake without the unavoidable caffeine crash. Whipple is partial to Crio Bru available on Amazon.
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
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Cross Off Unpleasant Tasks First
, an author and corporate trainer, suggests taking advice: “If you have to swallow a frog, don’t stare at it too long.” In other words, get the stuff that you don’t want to do out of the way first and as quickly as you can.
“You will be energized with accomplishment thoughts for the rest of the day,” says Caroselli. “Getting in some early-morning exercise also helpsit need not take longfive minutes will get you into the ‘go-get-’em’ mode.”
Drink Plenty Of Water
If you’re not downing water throughout the day, you’re likely going to find your energy waning. In fact, a 2015 study found that more than one in 10 people who went to their doctor complaining of chronic exhaustion were actually just dehydrated.
So if you’re guilty of skipping your sips, resolve to drink more throughout the day. For optimal health and energy, it’s recommended that women drink a minimum of nine cups of water a day while men should drink a minimum of 13.
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Smelling Essential Oils Will Also Boost Your Energy Fast
“Essential oil aromatherapy invigorates your senses, quickly affects brain chemistry, and can work wonders for your energy and mental clarity, Rosen says. Take a whiff of stimulating oils like eucalyptus, peppermint, and cinnamon to help relieve fatigue and potentially boost brain function, alertness, and memory, she continues. Diffuse citrus oils like wild orange, bergamot, grapefruit, or lemon and its likely youll feel improved energy, motivation, and mood.
Use An Aromatherapy Diffuser In The Morning
Kirkpatrick pointed to a 2018 study that found aromatherapy can decrease fatigue. She recommended using lavender-scented oils in the morning before work, when you are getting ready or eating breakfast to prepare you for the day ahead.
Other aromas can also have a powerful effect. The scent of rosemary has been found to make people more alert, Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital, noted in her book This Is Your Brain on Food.
I feel sharper and calmer all at once, Naidoo wrote, describing how she feels after running her fingers down a sprig of fresh rosemary to release the aroma.
Sage, whether fresh, dried or in the form of essential oils for aromatherapy, can also make people feel more alert, she wrote.
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