Do you ever feel like your morning momentum suddenly comes to a screeching halt? This is probably right about the time you (and a majority of Americans) reach for another cup of coffee. Although coffee has some health benefits and usually does the trick short term, its long term benefits are hardly worth it.
In fact, research shows that coffee consumption can actually leave you feeling more tired. The rate of return lowers with each cup you consume causing you to drink more and more throughout the day and still feel tired – it’s a vicious cycle.
So, how does coffee actually make you feel tired? Well, it’s not actually coffee that makes you feel tired but the effects of caffeine on your body.
Due to the fact that caffeine is a diuretic and blocks adsenosine (a chemical in the central nervous system that regulates your sleep-wake cycle), caffeine picks you up but leaves you feeling more sluggish than before.
It’s a good rule of thumb to stick to one cup a day to minimize the potentially negative energy-draining effects of caffeine or skip it altogether. There are many ways to get energy without caffeine and maintain stable energy levels – no more ups and downs of the caffeinated roller coaster. Try these non-caffeinated ideas.
Try Intermittent Fasting: Timing of Meals and Portion Control are Crucial
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating.
A common intermittent fasting method, and one that I, personally, have tried, involves daily 15-hour fasts. This means there will be 15 hours from the time you eat dinner to the time you eat the following day.
Breakfast might simply be a cup of tea in order to avoid the taxing effects of eating large quantities and processed foods which can really wreak havoc on your system.
The typical American diet is often overloaded with sugary, highly processed food that is lacking nutritional content. By simply eliminating highly processed foods, cutting back on sugar and starchy carbs (think pasta, white bread and most cereals) and being more cognizant of when you’re eating your meals, you’ll automatically boost energy and most likely feel great.
Drink Your Veggies
Eating more vegetables can make a huge impact on your energy levels, so why not pound a green juice, green smoothie or greens powder?
Vegetables are nutrient-dense and provide antioxidant properties that help protect against cancer and other diseases. They can serve as the much-needed fuel your body craves in the morning and rest of the day.
It is recommended we consume roughly 10 servings of vegetables per day. By blending, mixing or juicing greens, you’re getting a heavy dose of nature’s greatest elixir into your system–fast!
No more forcing down raw veggies and worrying about meeting your veggie intake goals.
Drinking your greens ensures you’re set for the day. By drinking your greens, your natural energy is sure to rise and your body and mind will thank you. Greens are also shown to promote detox, help alkalize, aid digestion and support immunity.
So, go ahead and drink up!
Exercise in the Morning
Exercising in the morning gets your blood flowing and provides immediate energy, far beyond what a cup of coffee can do. Exercise is known to increase the production of endorphins which improve mood and promote positive feelings.
Exercise also raises your heart rate which increases the flow of blood and oxygen to your brain. That is why most people feel their best right after a workout. Brain fog tends to lift and mental clarity is at its peak.
Get moving right out of bed and benefits tend to last throughout the day.
A workout routine that incorporates some light cardio to warm up, moderate weights (or your own weight) to active your muscles and stretching to ensure long term injury prevention is ideal and simple enough to stick with it.
Hydrate
It has probably started to sound like a broken record, “drink more water, drink more water,” but start listening and drink more water. It’s one of the simplest things to incorporate into your daily routine and has so many benefits, including an energy boost.
Many people fail to realize that dehydration can often times lead to low energy and fatigue. That’s because your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions.
Your body loses water through breathing, sweating, and digestion, so it’s important to rehydrate what has been lost in order to avoid feeling sluggish or lethargic simply because you’re dehydrated.
By drinking water and eating foods that contain water, you’re able to replenish and reap the energy boosting effects.
It’s recommended to drink roughly half to a third of your body weight in ounces of water every single day.
The best time to start hydrating is first thing in the morning on an empty stomach. This is a good way to aid digestion and make sure you’re not confusing thirst for hunger.
A lot of people tend to overeat who haven’t consumed enough water throughout the day and specifically, before meals. Staying hydrated tends to help eliminate cravings and keep energy levels high.
Try Energy Boosting Supplements like Apple Cider Vinegar, Camu Camu & Ashwagandha
Although most people turn to coffee or caffeine for an immediate energy boost, there are other ways to get a boost without it.
The next time you need a jolt of energy, try apple cider vinegar – it comes in liquid and pill form. Apple cider vinegar is known to boost one’s immunity and help with digestive issues, but it’s also credited for adding some pep to one’s step.
A couple of tablespoons mixed with a full glass of water or proper dosing in pill form can make the difference between a productive day and a sluggish one.
Before consuming apple cider vinegar in liquid form, make sure to drink it with a straw to protect your teeth and if you’re prone to heartburn, you might want to try adding some baking soda to the mix.
Another great non-caffeinated option is camu camu. It packs around 50 times more vitamin C, 10 times more iron and 3 times more niacin than an orange. Animal studies have shown that camu camu has antiviral, antioxidant and anti-genotoxic properties.
It might help to improve your mood, boost your energy and support your nervous system. Camu camu comes in a flavorless powder form or in capsule form. You can simply take the proper dosing in capsule form or mix the powder into a smoothie or even just water.
And lastly, ashwagandha. Ashwagandha is a medicinal herb that improves overall health and energy levels. It’s known to improved blood sugar, inflammation, mood, memory, stress and anxiety, as well as boosting muscle strength and fertility.
Ashwagandha has also been proven in several studies to lower levels of the stress hormone cortisol. Dosages vary depending on your needs, but 250–500 mg per day for at least one month seem effective.
Get Pepperminting
Peppermint is powerful. Even just a whiff of peppermint oil can give you a boost of energy!
According to a study in the Journal of the International Society of Sports Nutrition, peppermint oil can improve users’, “running performance, respiratory function, blood pressure and heart rate.”
Peppermint has many energy boosting properties.
You can diffuse Peppermint oil in the room to improve concentration and accuracy. Or try applying to the back of the neck and shoulders repeatedly to keep energy levels up during the day.
And lastly, simply inhaling before and during a workout can help boost your mood and reduce fatigue.
Add some Turmeric, Ginger and Cinnamon to your Life
Turmeric has been around for literal ages, and it’s known for its distinct golden hue and incredible medicinal properties. But does turmeric give you energy? You might be surprised by all the ways in which this little herb can boost your mood and improve your energy.
In case you’ve never heard of turmeric, it’s basically just a ground-up spice that originates from a yellow, seedless plant native to India. And If you’ve ever ordered takeout and indulged in a curry dish, you probably were unknowingly consuming turmeric, so you’re actually way ahead of the trend, people!
Turmeric is an incredible natural alternative to many modern-day medications, as it contains a substance called curcumin that offers extensive mental and physical benefits.
Research shows that taking a turmeric or curcumin supplement can significantly lower your levels of fatigue, and in turn, boost your overall energy.
Turmeric also boosts brain power because it increases the levels of growth hormone in your brain and therefore increases your mind’s ability to function and focus efficiently — which might be exactly what you need to power through your day.
Ginger is another amazing energy boosting spice…and it’s not just a food and spice, it’s a medicine.
The people of East Asia have known about it for thousands of years and for good reason. It’s quite possible nature’s best combination of detoxifier, anti-inflammatory and digestive aid, all-in-one.
Today, it’s still used as treatment for a broad spectrum of ailments ranging from respiratory problems associated with colds and flu, preventing nausea, increasing appetite, livening libido, addressing circulation problems and reducing joint pain.
Ginger is great when taken first thing in the morning in lieu of caffeine. Think ginger tea, a shot of ginger juiced from the root or simply sprinkled in a smoothie.
It helps your body end its overnight fast, charges up your metabolism and prevents nausea. Not to mention, it revs up your energy and increases absorption and assimilation of essential nutrients into the body which boosts the immune system.
It’s no wonder it’s nickname is “the miracle root”. It’s pretty amazing. Whether taken internally as a tea, dried, candied, pickled, fresh, juiced or as an oil (it can also be applied topically or added to water in a bath), ginger is an incredibly effective, ancient solution to many of today’s health issues we still face.
And lastly, the mighty cinnamon. Cinnamon is a classic spice that does more than just help create a festive feel around the holidays.
Cinnamon can help boost energy and studies have shown that it can also help lower blood sugar levels and improve heart health. Plus, it has antioxidant and anti-inflammatory properties and can assist with anticancer and antimicrobial (anti-infection) activity.
Furthermore, this spice has been used to improve libido in both men and women, though that hasn’t yet been scientifically proven.
A teaspoon of cinnamon can be mixed into your morning tea or blended into a smoothie. Cinnamon is also delicious sprinkled on baked apples and oatmeal.
Get Outside and Walk
A brisk morning stroll can charge up your energy quickly. Whether it’s first thing in the morning or after spending a few hours behind the desk, a short walk will surely boost your energy and help clear your mind.
Getting outside will work wonders, too, as the sun will ensure your circadian rhythms are running properly.
Morning sun is particularly beneficial because of its powerful blue light, so take a walk around the block or better yet, go for a hike. The beauty of nature will certainly boost your spirits and your energy will soar.
