Let's be honest, whether you're an early riser or not, we've all searched for a quick energy boost or pick me up when the day starts. You may want to contemplate giving up caffeine-containing beverages but know that there are alternatives you may incorporate into your daily routine and diet. In this post, we will cover ways to naturally increase your energy levels to benefit your general health and well-being.
The Caffeine Connection
If you're looking to grab a hold of your energy level throughout the day then maybe putting down that double espresso — (2 oz by the way contains about 150 milligrams of caffeine)1 may be a good place to start.
We know that caffeine is a stimulant and well, many of us may depend on that short-term boost in energy when you reach for your caffeinated coffee or other caffeine-containing drinks. Not to mention many of those canned energy drinks contain more than just caffeine, but a heap of added sugars and other undesirable ingredients, that really don’t align with a healthy intake. But how can we master switching gears and not be worried about hitting a low?
You can start by decreasing your intake of caffeine by one serving. If you consume two cups of coffee or a double espresso each day, then decrease by one cup or one shot.
5 Caffeine Alternatives For the Health of It
Whatever your motivation is, adopting healthy caffeine alternatives cannot only naturally support energy but also your overall health. Here are some eye-opening ideas below.
1. Reach for Fresh Squeezed or Pressed Juices
A great way to complement your diet and avoid caffeine is to begin your morning with a healthy glass of freshly squeezed organic juices mixed together. This will provide a range of some of the essential vitamins and minerals, along with some natural fruit carbohydrates to supply some energy to your cells.
If you're feeling tired and your slippers are still on, and you're not in the mood to use the juicer, you can opt for a quick and effective wellness shot. Organic fruits, roots, and spices may not only support your immune system but provide that zing that you are looking for. Ingredients like turmeric and ginger for example may prove to support many avenues of health.
Turmeric contains curcumin which may support natural regulation of pathways involved in keeping inflammation at bay. It also has natural antioxidant properties which seek to destroy and minimize cell scavengers called free radicals.2 Ginger may support efficient gastrointestinal functioning, including playing a role in minimizing nausea.3
Grab-and-go wellness shots can be the perfect way to get in a little dose of nutrition rather than reaching for caffeine in the am or midday. By choosing healthy alternatives to caffeine, you may support your overall health, immunity, and certainly keep your energy balanced.
2. Prioritize Your Diet
It is essential to work towards maintaining a healthy and balanced diet which includes a variety of foods from the food groups, ensuring adequate servings to support your calorie needs or energy expenditure. Adequate calories with a mix of complex carbohydrates, protein, and healthy fats can provide the nutrients needed to support your health and energy. Foods that are fiber-rich can provide a sense of satiety, help your GI to work well, and also provide a slow and steady digestion of glucose to keep your energy levels homeostatic.
3. Hydrate Around the Clock
Setting water and fluid goals each morning and maintaining hydration throughout the day is crucial. Drinking only when you feel thirsty can lead to dehydration, and it's not about guzzling bottles to catch up at the end of the day. Instead, aim to drink water consistently.
Before your feet even hit the ground in the morning, try sipping on an 8-ounce glass of water to rehydrate the cells that have been working hard overnight. Additionally, consider opting for caffeine-free alternatives like low-fat milk or unsweetened plant-based milks. These options not only offer some vitamins and protein but also avoid the negative effects of caffeine and the sugar crash associated with sweetened drinks and energy drinks.
4. Assess your Physical Activity
Exercising or consistently staying physically active can help to keep you fit as well as increase your mood by releasing naturally produced chemicals called endorphins.4 This feeling makes you put a pep in your step and keeps your outlook bright. Some research demonstrates that people who exercise may feel an energy surge due to the release of endorphins about an hour post-exercise.4
So why not throw on those sneakers or walking shoes before you head off to work and grab a quick wellness shot and feel the good that a little exercise can do for you?
5. Check Your Internal Clock
Your circadian rhythm or internal clock is key in helping you to produce energy. Two hormones that work together to ensure that we get enough quality sleep are melatonin and cortisol. Melatonin kicks in around midnight letting us know that it's time to shut off cortisol and to start to induce a nice sleep. The body is engineered so amazingly that it also has what's called mitochondrial networks that work together with our circadian rhythm. They do this via a specific protein called DRP1, which helps to determine how much energy the mitochondria should make and when.5
If your melatonin is not on schedule because you are pulling an all-nighter binging on old sitcoms, then you may want to rethink those sleep-disruptive behaviors. With exposure to light and overriding your bedtime hours, you cause melatonin to slide, causing your mitochondria to not get the proper messages to support your energy levels.5 Also avoiding caffeine and nicotine is key to help support a good night’s rest.
Staying Proactive
Taking a positive and holistic approach to choosing caffeine alternatives and adopting a positive and comprehensive mindset can promote overall well-being and physical health.
It is important to consult with your healthcare provider before beginning any new workout or fitness routines to ensure you are in alignment. If struggling with maintaining good sleep habits, it may also be beneficial to speak with your healthcare provider.
Your overall health and happiness relies on a combination of healthy eating, lifestyle choices, and a positive outlook. Keep in mind that progress takes time and setting small goals each day will lead you to your desired outcome.
Disclaimer: This blog contains promotional content about our products. The information provided in this blog is for educational and informational purposes only and should not be construed as medical advice. While the nutritional information and health tips shared here are based on published studies and expert insights, they should not replace advice and treatment from a healthcare professional. Always consult a qualified healthcare provider with any questions you may have regarding a medical condition or health objectives.
References
- Consumer Reports: Is There More Caffeine in Espresso Than in Coffee? Accessed August 23, 2024.
- Rahmani, Arshad Husain et al. “Role of Curcumin in Disease Prevention and Treatment.” Advanced Biomedical Research vol. 7 38. 28 Feb. 2018. https://doi.org/10.4103/abr.abr_147_16.
- Nikkhah Bodagh, Mehrnaz et al. “Ginger in Gastrointestinal Disorders: A Systematic Review of Clinical Trials.” Food Science & Nutrition vol. 7,1 96-108. 5 Nov. 2018. https://doi.org/10.1002/fsn3.807.
- Rodriguez, Diana. “Why Exercise Boosts Mood and Energy.” Everyday Health, 30 Aug. 2024. https://www.everydayhealth.com/fitness/workouts/boost-your-energy-level-with-exercise.aspx. Accessed August 23, 2024.
- Gundry, Steven R., and Amy Greeven. The Energy Paradox: What To Do When Your Get-Up-and-Go Has Got Up and Gone. First ed., Harper Wave, an Imprint of Harper Collins Publishers, 2021.
