Boosting Your Physical Energy
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.
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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Want A More Balanced Day
For further tips on having more balanced energy at work and throughout the day, listen to my segment with Jerry Agar on NewsTalk1010 radio:
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Caffeine, when consumed moderately , can have positive benefits such as memory improvement, decreased fatigue, and lowered risk of developing stroke. However, it is a stimulant that provides no real nutritional benefit, and overconsumption can have negative effects ranging from addiction and withdrawal effects to anxiety, insomnia, vomiting, and more.
It’s probably best to not rely on caffeine to increase your energy levels. Instead, there are many ways to avoid fatigue all while providing benefits. Finding ways to consume energy without caffeine can be tricky, so I’m here to help you out.
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Learn What You Need To Know About Your Morning Cup Of Joe
The U.S. Food and Drug Administration advises limiting caffeine intake to 400 milligrams a day for healthy adults, which works out to about four 8-ounce cups of coffee. Keep in mind one venti cup at Starbucks contains two-and-a-half times that amount of coffee 20 ounces. Colas and energy drinks add up to even more caffeine.
How do you wake up and stay alert without coffee? TODAY asked NBC News Health and Nutrition Editor Madelyn Fernstrom and Kristin Kirkpatrick, the lead dietitian at Cleveland Clinic Wellness & Preventive Medicine in Cleveland, Ohio.
Stimulating Your Mental Energy
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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.”
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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Do A Micro Workout During The Day
If you feel that you’re losing energy, drop and do 10 pushups. Or do a quick stair climb. While gyms are closed for the time being, you can add some quick and easy at-home exercises to your routine to reset and get your body moving.
“Do some push-ups or jumping jacks to get your blood pumping oxygen to your muscles,” suggests Wright. “Stretch your arms over your head, lean and stretch to both sides and touch toes before sitting back down.”
Start Your Morning With Lemon Water And Ginger
Whipple loves to start her day by adding fresh lemon juice to hot water first thing in the morning. Your body has been in resting mode while you slept during the night, and by introducing warm water and lemon first thing in the morning, it gently jump starts your day and signals your body to naturally wake up, to feel refreshed and get your insides moving. The lemon helps to make that first glass of water taste better, and also floods your body with vitamin C, which can improve the quality of your skin it rehydrates you after a night’s sleep, aids in digestion and supports weight loss.
For an added boost of energy, try adding freshly grated ginger with lemon water. Some studies show that ginger can reduce fatigue by improving blood circulation and blood sugar levels. Plus, as a natural antibacterial agent, it can boost your immune system and help keep you healthy all year round.
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Move Your Body And Get Your Blood Flowing
Get your body moving! Sitting is a resting pose for hours on end makes our bodies think were at rest. Make sure to get your blood pumping throughout the day. Keep some weights or a yoga mat in your office, or bust out a few reps of sit-ups and push-ups every hour. Your blood will be pumping and your mind will be distracted from work for the moment. Then, when you step back to tackle your next task, your mind will be cleared and sharp to get things done.
How Do You Energy
Here are five techniques and activities that are not only proven to add a lot of energy to your day, but also add to, rather than take away from your overall health:
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Go For A Walk Around The Block
Feeling consumed by a single task for too long? You probably need a short intermission and a change of scenery. Take a 10-minute break and walk around the block. Getting out in the sunshine and fresh air will freshen up your afternoon and clear your mind. Who knows, a nice stroll might spark a bright idea that will help you complete the task youve been stuck on all day.
Try A Citrus Twist In Your Water
Its important to rehydrate after you rise and shineyour body has been resting all night, and water is the best way to ensure it can perform its everyday functions. Not drinking enough water in the morning can lead to brain fog and feeling sluggish later in the day. Avoid hitting an afternoon slump and inject some energy into your system by adding citrus fruits to your water.
Bright-smelling fruits like lemons, oranges, and grapefruits not only wake up your senses, but the smell of fruit can wake up your mind. These scents are known to aid in your bodys serotonin production , reduce stress levels, and spark mental stimulation.
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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.
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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Why You Should Take An Acv Vitamin Capsule
Taking ACV supplement capsules daily is an easy way to get the recommended dose of ACV to support your blood sugar and energy levels every day.
Studies show that taking 750 mg of acetic acid every day provides myriad benefits, such as helping to maintain healthy blood sugar and cholesterol levels and managing weight gain. This is the amount of acetic acid found in a tablespoon of apple cider vinegar. However, capsules now make it easier to get a dose of apple cider vinegars benefits wherever you are.
Braggs original ACV capsule, with vitamin D and zinc for extra immune support and the new True Energy ACV capsules both provide an effective dose of acetic acid. Bragg True Energy Supplement also provides at least 100% of the DV of six essential B vitamins, including vitamin B12.
Unlike caffeine and other stimulants, True Energy capsules generate a steady flow of energy at the cellular level.
Eat Some Whole Grains
Because these types of carbs take longer to digest than simple carbs, they release a steady flow of insulin into the bloodstream and dont spike blood sugar levels, says Rizzo. In other words, whole grains give you energy that will last.
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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.
Foods That Dont Help You Sleep
Fat. Burgers, steak, fries, cheese, and anything deep fried stimulates the production of acid in the stomach, which can spill up into your esophagus, causing heartburn.
Alcohol. While you may feel you need that wine or scotch after a hard day at the office, drinking alcohol can decrease your nightly sleep time by 19 minutes as well as keep you restless and diminish your quality of sleep.
Caffeine in coffee, soft drinks, black tea and chocolate. A Hersheys special-dark bar has 20 milligrams of caffeine, about the same as half an ounce of espresso. Chocolate also contains theobromine, another stimulant that can increase heart rate and sleeplessness.
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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!