Energy boosters like coffee or energy drinks can have a detrimental effect on your health and mental state. Caffeine, while successfully boosting your energy, has been known to cause more serious health risks like increased blood pressure, heart palpitations, and diabetes, when consumed in excess. While caffeine is supposed to wake you up and make you feel more alert, sometimes it can do its job too well, causing sleeping problems in the future. It has also been known to cause higher levels of anxiety and irritability.
In recent years, many people have caught on to the negative effects of caffeine, and have begun seeking more natural energy-boosting alternatives. We’ve done the research for you, and put together some helpful tips to improve your energy levels naturally.
First off, eating for energy. Eating a protein-rich diet is very important for maintaining higher levels of energy. Protein gives us energy by repairing and building muscle tissue, it also takes longer to break down in the body so therefore providing a more slow-burning source of fuel. Carbohydrates will also give you that added energy kick but are quicker to run out. Try incorporating whole grains, poultry, nuts, milk, eggs, tuna, and leafy greens, into your diet. Also, make sure you’re eating consistently throughout the day.
On top of this, it’s really important to stay hydrated throughout the day. The average adult should be drinking about 10 cups of water per day to stay healthy. Keeping a water bottle close by can help prevent dehydration, which leads to fatigue and a loss of energy.
Establishing a consistent sleep schedule can also be effective in boosting energy levels. This will help regulate your body’s internal clock, and will also actually help you fall asleep and wake up easier. Some easy ways to establish a consistent sleep schedule include having a set night routine that can indicate to your brain and body that it’s time to start winding down. Similarly, limiting your screen time after around 6 pm can also help with this.
Regular exercise can improve your heart’s endurance and improves oxygen circulation in your body. This can be as simple as going for a short walk in the morning to get your day started, or doing a quick fifteen-minute follow-along yoga flow from Youtube if you feel yourself losing momentum throughout the day. As a bonus, this quick release of endorphins will help improve your mood.
Interestingly, a lot of new research is coming forward about how the sun can increase your energy levels. Sitting in the sun for about fifteen minutes– with sunscreen of course! – can boost your serotonin levels, giving you more energy and maintaining focus.