Here are 13 tried and true methods for recharging your batteries and maximizing your day. There’s no need for caffeine.
Energy is crucial whether you aim to bulk up, slim down, or get through the day without drinking your weight in coffee.
We all have energy, but the things that sap it are far more numerous than the ways to replenish it (more coffee, energy drinks like 5-hour energy, more coffee). In addition, the adverse effects, such as jitters, headaches, and reliance, become more noticeable when one consumes excessive amounts of caffeine. Caffeine’s effect is paradoxically amplified when consumed in smaller doses.
It’s unnecessary to subject your body to a coffee tolerance test to locate healthy energy-boosting alternatives. If you’re serious about your health, reevaluating the nutritious options that boost your energy can be a game-changer.
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Caffeine-free energy boosters like ginseng, B vitamins, and antioxidants are great, but the healthiest options that work are unrelated to caffeine.
It’s important to know what causes fatigue when considering energy. Many lifestyle factors deplete your energy, including your job, lack of sleep, stress, decision-making, and exercise.
Therefore, you should incorporate other recharging elements into your lifestyle to replenish your energy reserves when you need them most (or, preferably, before they run dry). We consulted leading health professionals, combed through research, and developed 13 proven strategies for boosting energy levels and improving performance in all areas of your life. There’s no need for caffeine.
Open the Blinds
Here’s even further incentive to find a way to get an office with a window: According to studies conducted at the Netherlands’ Technische Universiteit Eindhoven, being outside in the sunlight during the day has a direct and positive effect on one’s energy levels.
A person’s circadian rhythms depend on light to signal to the body that it is time to be awake. As a side note, lamps can serve the same purpose.
Vitamin D Levels: A Check
Antioxidants get all the attention, but another vitamin acts as a battery for your body. Low levels of Vitamin D can contribute to fatigue, despite all the hype (some of it, regrettably exaggerated) around this crucial nutrient.
Toronto-based registered dietitian Abby Langer argues that increasing your vitamin D intake will positively affect your energy levels. It’s a chain reaction with unexpected outcomes. Up to 41.6% of Americans are deficient in the essential nutrient, which leads to increased melatonin production, which causes sleepiness, and decreased energy production in the mitochondria (the body’s miniature power plants). This leads to what? You’re exhausted.
The remedy is to spend at least 15 minutes a day in direct sunlight, which is the best way to absorb Vitamin D. naturally. You’ll feel revitalized after just 15 minutes. If not, take a vitamin D3 supplement of around 2,000 to 3,000 IU daily.
Do Something
The thought of working out is the last thing on your mind when you have a case of the blahs. However, beating your record is optional to get the boost you need. According to chiropractor and certified sports and conditioning expert Robert Silverman, D.C., C.S.C.S., the body’s response to activity, whether it is a brisk walk around the block or an intense sweat session, is to release endorphins, which have a profoundly stimulating effect.
Movement, as the adage goes, may be therapeutic. You’ll feel better emotionally, and your muscles will produce more mitochondria, the energy factory we just mentioned, after exercising (especially if you exercise vigorously). Your body will have a steady supply of natural energy thanks to this.
Avoid the Color Red
The University of Rochester studies demonstrate that viewing a hue can increase muscular activity and performance. The study’s authors say that the colour ruby triggers our sympathetic nervous system because our subconscious mind interprets it as a threat.
Turn Up Your Favorite Spotify Playlist
Music with a speed of 170 to 180 beats per minute is optimal for increasing stamina and productivity. Journal of Music Therapy studies show that participating in the activity (by singing or tapping along) might further boost energy levels.
How would the music selection go? If you need energy, this diverse (random) mix will do the trick at the right beats per minute.
- Greetings, (Outkast)
- (Tom Petty) Free Fallin’
- (Foo Fighters) The Pretender
- Lenny Kravitz, “American Woman”
- Avicii – Wake Me Up
- Eminem’s “Lose Yourself”
- Queen: Don’t Stop Me Now
- Song by Hootie & the Blowfish titled “Hold My Hand.”
Maintain a Regular Bedtime Routine
Consistent bedtimes and wake times are the most fundamental way to ensure you obtain the recommended amount of sleep and remain alert and productive throughout the day.
You might wonder why we insist that kids have bedtimes yet don’t do the same for ourselves. By establishing a regular sleep schedule, you may avoid oversleeping or undersleeping and better align your circadian rhythms.
Chrononutrition, the study of how your body’s internal clock, or circadian rhythms, affects your metabolism and other health-related functions, is an academic topic in and of itself. One’s metabolism, hormones, hunger, digestion, immune system, and vitality can all take a hit from irregular sleep and wake schedules.
Additionally, if you’re seeking a natural anti-inflammatory remedy, the best option is to get some shut-eye.
Begin Biting
Researchers in the field of Nutritional Neuroscience found that participants who chewed gum for 15 minutes reported feeling more alert and able to focus. Researchers have shown that gum chewing raises cerebral blood flow.
Join the Natural World
Try going to a park, throwing open a window, or buying indoor plants. Several studies published in the Journal of Environmental Psychology demonstrated that exposure to nature, even in photographs, increased participants’ emotions of energy and vitality almost instantly.
Chill Out
Splashing cold water on your face is an old remedy that works. Jacob Teitelbaum, M.D., an internist and fatigue specialist, adds that this works because an increase in adrenaline triggers the body’s flight-or-fight reaction, giving you more energy. Furthermore, dipping your foot into cold water is effective in studies conducted at the University of Pennsylvania.
Soak It Up
Are you tired out? You may be thirsty. Have some water to see if that helps. According to Langer, “If you’re even slightly dehydrated, you’ll likely notice that your energy takes a dip.” In addition, thirst is a symptom of dehydration, which most individuals don’t experience until it’s too late.
Water’s potential affects your vitality in several ways. It has been shown via studies to affect not just your energy levels but also your metabolism, your appetite, and the performance of your organs.
According to Langer, you should drink six to eight glasses of water daily, even more, if you sweat at the gym.
View the Online Cat Video
A famous research on motivation and emotion found that after watching a humorous film, both men and women felt more energized than after watching a documentary (boring). And studies at Oxford University suggest that you credit laughter for boosting your endorphin levels.
Stretch
How long have you been at your workstation? A little stretch could help. Every 20 minutes, take a little break from your computer to stretch for 20 seconds. Low-intensity exercise still affects neurotransmitters like serotonin, which might improve your mood temporarily.
In addition, it can help you avoid energy-draining headaches by resetting your posture and relaxing any tense muscles.
Exhale Fully
You already know that taking a moment to breathe deeply when feeling anxious might help you relax and unwind. But it also has the potential to make you feel more energized.
Given that stress is a significant cause of exhaustion, this makes sense. Cortisol, adrenaline, and norepinephrine are all released into the bloodstream in excess while under stress. When your brain determines that the stressful situation has gone, you enter the fatigue phase, during which your mind and body want to rest and recovery.
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