How to increase energy without caffeine

Starting the day with a good cup of coffee or tea in the morning to energize is a ritual for some people. But consuming these caffeinated beverages every day might not be such a good idea. A 2012 study published in the Asian Journal of Sports Medicine found that participants showed increased vigor and anxiety, as well as decreased simple reaction time after drinking caffeine in the morning. The good news is that there are healthier ways to get energy without caffeine.

Having coffee as your first drink in the morning is never a good thing, says Bangalore-based sports and performance nutritionist Deepika Vasudevan. Many of us just think that a coffee boost would be a super kick and satiating. However, it’s not a healthy breakfast or even the first thing you should do in the morning.

Drinking coffee is not a healthy way to start the day. Image courtesy: Adobe Stock

Here’s why caffeinated drinks are a big no:

1. They can cause anxiety

Caffeine is enjoyed by many because it increases alertness. Although it blocks the effects of adenosine, a chemical in the brain that makes you tired, it causes the release of adrenaline. It is the hormone linked to increased energy. These effects may become more pronounced, leading to anxiety if you regularly consume large amounts of caffeine.

2. Effect on stress hormone

Too much coffee can raise your stress hormone cortisol. So it’s best to opt for hormone-balancing strategies without caffeine to boost energy, says Vasudevan.

3. Insomnia

Too much caffeine can make it very difficult to sleep hours later. The more caffeine you consume, the longer it will take you to fall asleep.

Also, too much caffeine can lead to a kind of addiction, and being addicted to anything in an unhealthy environment is not good.

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Ways to Boost Energy Without Caffeine

Many people complain of the dreaded afternoon fatigue that drives them to run to the cafe first thing in the morning. But there are ways to keep yourself from yawning throughout the day. Here are some options:

1. Healthy breakfast

Start your day with breakfast or fruit with nuts because your first meal is very important. Choose a breakfast with a mix of carbohydrates, protein, and fiber. This combination helps stabilize blood sugar levels, preventing those energy crashes, the expert tells Health Shots. So you can eat eggs with toast or traditional poha, idli sambar, dosa and coconut chutney and a glass of milk.

Drink water
Give your plain water a twist. Image courtesy: Freepik

2. Hydration tips

Well, plain water is great, but why not supercharge it? Add a small pinch of sea salt to your water bottle, about 1/8 teaspoon per 32 ounces. This tip provides essential electrolytes that will help you get rid of fatigue and feel refreshed.

3. Morning Walk

Escape your office for an invigorating 15-minute walk in the morning sun. Forget your sunglasses, because letting sunlight hit your eyes stimulates your body’s internal clock and energy production.

4. Regular exercise

Exercise is a great way to increase energy levels. So try to get at least 30 minutes of moderate-intensity exercise most days of the week instead of waiting until the weekend.

5. Manage stress

Stress can take a toll on your energy levels, so find healthy ways to manage stress. You can exercise, do yoga, meditate or spend time in nature.

If you can’t think of not starting the day with coffee, at least eat breakfast within half an hour of coffee to keep your blood sugar levels up.

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