Ditch the Coffee and Caffeine! Here are 5 Ways to Boost Your Energy Naturally
Do you struggle to make it through the day without three cups of coffee to power through? A rush of caffeine may work in the short-term, but it doesn’t make up for the energy crash that follows.
Fatigue is one of the most common complaints I hear from people before entering my program. While many people are content to rely on caffeine for its immediate energy boost, there are habits and lifestyle changes that can be adopted to help increase energy levels — and benefit your overall health in the long-term.
Ready to say goodbye to fatigue once and for all? Check out these five proven techniques:
1. Vitamins
A combination of the right vitamins and electrolytes (taken at the right times) can be very beneficial when it comes to boosting energy. This includes magnesium, potassium, B vitamins, Vitamin D and iron.
In addition, it’s important to note that cutting out carbohydrates can inhibit the positive effects of these vitamins. Studies show low-carb consumption is directly linked to mental fatigue and physical exhaustion.
"When you cut carbohydrates out of your diet, you essentially are restricting a lot of the B vitamins as well as essential nutrients to provide your brain's energy it needs to function," says Jessica Crandall, registered dietician nutritionist and spokeswoman for the Academy of Nutrition and Dietetics.
Also, keep in mind vitamin deficiencies are different for everyone. Getting bloodwork done is the best way to help you better understand your body’s needs.
2. Healthy fats
The body sources fat in a more stable way than it does carbohydrates, but not all “healthy fats” are created equally. For example, grass-fed butter and coconut oil, which have MCT, or medium chain triglycerides, are great options. MCT can help give your brain an energy boost.
According to one study, eating foods rich in MCT improved the time that athletes could last during high-intensity exercise.
3. Water
Dehydration is one of the main reasons people feel sluggish and tired. Staying hydrated is one of the simplest and most effective solutions to combat fatigue. Along with drinking water, you can also incorporate more water-filled food into your diet.
“When you are low on fluids, your body may feel tired and weaker than usual,” Harvard Health reports. “Consuming a sufficient amount of fluids in beverages and water-filled food (such as fruits, vegetables, and soup) will help replenish the water your body loses throughout the day and can help you maintain your energy.”
Before I do anything else, I make a point to drink a full glass of water in the morning and drink water throughout the day.
4. Exercise
While some of your energy comes from food, the body’s ability to produce energy is largely affected by physical activity. While an intense workout can cause fatigue initially, regular cardiovascular exercise creates more available energy for your body.
“Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently,” according to the Mayo Clinic. “And when your heart and lung health improve, you have more energy to tackle daily chores.”
5. Coconut Oil
High in B vitamins, coconut water has powerful energy boosting properties. B vitamins help your body convert food into energy called adenosine triphosphate (better known as ATP).
Coconut oil is also high in MCT, which encourages your body to burn fat. MCT provides an immediate energy boost to the brain and body.
Nothing is worse than feeling tired all the time. But the good news is you can take back control of your health by making these positive lifestyle changes!