Tea and coffee are naturally healthy beverages. Research has also shown that when consumed in the proper amount, these beverages can boost your metabolism, mental performance, and boost your mood.
These benefits are the reason some people can’t help but reach for their fifth or sixth cup of coffee for the day. However, there is a downside to consuming high amounts of caffeine which can be both dangerous and unpleasant. Some of these side effects include high blood pressure, insomnia, anxiety, dehydration, rapid heart rate, headaches, and addiction.
Caffeine is good in moderation, and finding healthy alternatives to increasing your energy will make the caffeine you drink more impactful.
So here are some healthy ways that can power you up and make you feel recharged without consuming caffeinated drinks.
Below are the six ways you can boost your energy without caffeine.
1. Get Your Daily Dose of Exercise
Exercising will boost your mood and energy. When workingout, the body releases natural hormones called “endorphins,” creating euphoria and energy.
If you decide to do your exercise in the morning, you’ll have more endurance throughout the day. You’ll have enough energy to do your daily activities and won’t feel tired when work is done.
Meanwhile, doing your exercise in the evening will also help you get the much-needed rest that will help you wake up fully energized for the next day.
It’s recommended to get at least 30 minutes of aerobic exercise, five days a week for positive cardiovascular health, and then aim for at least 40 minutes a day, three to four times a week, of intense workout to lower cholesterol and blood pressure.
If you enjoy working out more than the average person and have a desire to pass that desire on, why not look into getting certification through online fitness courses?
2. Get Your Daily Dose of Vitamin D
Vitamin is essential in maintaining healthy bones, supporting our nervous and immune systems, as well as regulating insulin levels.
Our body can produce vitamin D when our skin gets exposed to the sun, but you can get vitamin D from other sources such as egg yolks, cheese, milk, beef liver, and fatty fish.
Sun exposure should be minimized to 5-10 minutes a day and up to 3 times a week.
3. Get Proper Sleep
Sleep deprivation can lead to overconsumption of caffeine. When you lack sleep, you’ll end up feeling drowsy during the day causing you to refuel your system with caffeine. Make sure that you sleep at the same time each day. There’s a whole study on circadian rhythms and how it affects our mood, energy, and other aspects of our health. The gist is to develop a sleep routine that will allow you to always get proper sleep. This will allow you to wake up fully energized and craving fewer energy drinks or caffeine to power you up through the day.
4. Have Something to Chew On
Chewing a piece of gum can be a cheap way to stay awake, alert, and attentive. The stimulation of the facial muscles causes an increase in blood flow to the head which helps stimulate the brain. So, if you’re looking for a healthier and cheaper way to combat tiredness, then go for a good piece of spearmint gum.
5. Hydrate All Day
Staying hydrated can naturally increase your energy levels without the help of caffeine. Dehydration, even mild dehydration can affect your memory, concentration, mood, and even negatively impact your ability to do simple tasks – as hydration strongly impacts brain function.
As a rule of thumb, always consume eight glasses of water a day and carry a bottle of water with you wherever you go.
You could even factor in the drinks you consume daily besides water. So far as beverage alternatives for caffeine-rich drinks are concerned, you could learn about Rooibos tea, Chicory coffee, Lemon water, and so many more natural brews! These drinks are generally rich in vitamins, minerals, and have compounds that contribute to the functioning of the gut, heart, liver, and others as well. In addition to rehydrating yourself, you could improve your health in the process.
6. Take Time Off to Stretch and Breathe
Sitting for long periods of time is bad for your health. Studies show that those who lead a sedentary lifestyle are more likely to develop heart disease than those that stood and stretched. Too much sitting can also be bad for your mental health.
Being active isn’t hard even while you’re working. Make it a point to stand up every 20 or 30 minutes just enough to get your blood flowing and energy rising.
Here are some simple stretches you can do:
Upper back exercise
Stand on the floor and then interlock your fingers over your head. Stretch your arms upwards at shoulder level four eight counts. Bring your hands in front of your chest and then stretch them out, with fingers still interlocked. Alternate each stretches 8 times.
Relax your shoulders. Put your left hand on top of your head and gently lay your left ear towards your left shoulder. Make sure you feel comfortable and don’t overdo the stretch. Stay in the position for 20 seconds and then repeat on the other side. Do 8 reps each.
Relax your shoulder blades back. Reach one arm across the body and use your other arm to pull and stretch. Hold for 20 seconds and repeat on the other arm. Do 8 reps each.
The important thing is to incorporate these stretches as many times as you can throughout the day. You have to listen to your body and make sure to stretch comfortably, without experiencing any pain.
Caffeine surely has its benefits, but, like everything in life, moderation is key. If you absolutely must drink something energizing, you can skip the caffeine and choose cocoa instead.
Too much caffeine in our system can get us feeling restless and jittery. If you feel this way, then it might be time to reset and try the following alternatives listed above. That way, you can get energized without your daily dose of caffeine.