Who doesn’t love a cup o’ Joe in the morning? But, is that delicious cup of liquid lightning really the best way to boost your energy? For some people, caffeine consumption is fine, for others, it can make them feel jittery, sick or even lethargic. If this is you, don’t worry we’ve got you covered. Below is a list of 4 easy ways to boost energy, burning brighter than C-Lo’s outfit at the 2017 Grammys (what’s up with that, anyway?).
5 Ways to Spike Your Energy Without Caffeine
1) Do Cardio for Fun
Cardio is often thought of as the torturous method needed to fit our beach wear, wedding attire or show Brenda from high school what she missed out on.
However, a study by the University of Georgia found that moderate aerobic exercise had the potential to decrease fatigue in sedentary, yet healthy adults. This is due to the fact that cardio improves blood flow throughout the body, building its ability to produce ATP (the nucleotide needed for energy).
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2) Get Better Sleep
Yes, to improve your energy, you need high-quality sleep. Sleeping for 8 to 20 hours won’t cut it, as it’s the quality of sleep that will affect how well you feel in the day to come.
Steps for improving sleep quality include:
- Reducing artificial light exposure from TVs, phones, tablets, and computers at least 30 minutes before bed
- Cooling the temperature of your room to around 60° to 67°
- Reducing stimulant intake
3) Cut Out Refined Sugars and Increase Protein
Sugar is the enemy! Well, refined sugars anyway.
Refined sugar intake has not only been linked to obesity but to a depletion of orexin levels, the neurons responsible for regulating feelings of fatigue and hunger. As orexin levels decrease in your system, you become both hungry and tired, which is a deadly combination commonly known as – HANGRY.
However, eating foods that are rich in protein can stimulate orexin neuron activity and for this reason, plus many others, should be an important part of every meal.
4) Cut Down on Those Triple Venti-Yenti Mocha-Choca Lattes
What?! I Thought coffee gave you energy, not made you tired. Yeah, well that’s true. However, it’s what happens after you drink coffee that matters.
Caffeine works to block adenosine receptors in the brain. When adenosine reaches the receptors, it creates feelings of drowsiness needed for sleep. However, when caffeine is in the system, adenosine is blocked from the receptors, therefore reducing fatigue. The problem here is, even though adenosine has been blocked, it’s still being produced, and when caffeine wears off there will be an overload of adenosine flooding the system with fatigue– 3 o’clock crash anyone?
5) Replace Energy Drinks with Good O’ H20
Studies have shown that even mild levels of dehydration can lead to a decrease in energy, mood, and coordination. This is especially true for those with an active lifestyle – wait, that’s you, right?
Being active and on the go is great, but we often neglect hydration and choose to simply drink water once a day as if it were an annoying chore.
Ensuring you drink plenty of water throughout the day, with added electrolytes, will produce amazing benefits for your health and energy levels.