Energy is both a physical and mental resource. If you use caffeine or another energy product on a daily basis, take a moment to understand the potential health effects of your daily habit. Also understand that there are many positive strategies that can help you boost energy, productivity and concentration. These lifestyle habits also allow you to minimize the use of artificial stimulants and reduce the potential for harmful side effects if they are used.
Here are our Top 7 Caffeine-Free Energy Boosters:
Fiber + Protein
While simple carbohydrates found in energy bars and drinks boost blood sugar quickly, they often leave you feeling depleted shortly after the initial energy boost. Instead of buying these so-called energy products, eat whole foods for energy. Complex carbohydrates, also known as high fiber foods, are a better choice for sustained energy especially when combined with lean protein.
Sustain nutrition throughout the day
Many people eat the majority of their calories at dinner after work. This leaves your body short of energy throughout the day. A better way to stay energized is to start with a high-fiber breakfast such as oatmeal with nuts and berries or peanut butter and banana on whole wheat toast. Also, eating the rest of your calories periodically throughout the day can prevent energy lows.
Hydrate before you caffeinate. Staying hydrated is also key to maintaining energy levels throughout the day. A research study conducted at the University of Connecticut found that dehydration is related to lower energy levels and negatively impacts mood and mental clarity. Drinking water throughout the day can help you feel awake and alert.
Magnesium is a mineral important in converting carbohydrates into energy. Almonds, walnuts, whole grains, and dark green vegetables are all great sources.
Practice good “Sleep Hygiene”
For optimum energy levels, research proves that quality sleep is essential. It’s best to aim for 7-9 hours of sleep a night. Try going to bed at the same time each night and waking up at the same time each morning.
One of the biggest energy zappers is stress, which leaves you mentally and physically exhausted. A great way to manage stress is to incorporate more relaxation activities into your day such as listening to music, going for a walk, taking a hot bath or reading a book.
People who are physically fit report having better mood, concentration and energy. Everybody should focus on exercising every day — including cardio, strength and flexibility routines. Injecting exercise into your workday — a five-minute power-walk or 15 quick pushups can quickly boost your energy by increasing blood flow to the brain.