Good Lifestyle

When you feel tired or slow, you probably do the same as millions of other people: search for a cup of coffee. While it is hardly abnormal or unhealthy , rely on a caffeine shock (or half a dozen of them) can cause a rate of yield lower than each subsequent drink, forcing you to drink more to feel awake. Then there are those of us who become nervous of a rush to caffeine or people who cannot have it for medical reasons, which is why we decided to learn to get the energy without caffeine. Continue to read to hear the best advice from well-being experts for a healthy boost.

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How to get energy without caffeine

1. Take a cold shower.

Whether you need it or not, it's a quick way to wake your body and give your brain a boost. You can start warm and slowly reduce the temperature if the start of cold is too much.

"Stay as long as you can - maybe 30 seconds at the start, and you can build up to one to three minutes over time," said Denny Hemingson ,, Diet and lifestyle expert and functional diagnostic nutrition practitioner. "Cold water is invigorating and also activates brown fat, growth hormone and androgens to help you give you the will to take the day."

Furthermore, Alex Trevattt , MD, clinical advance at Aesthetic Avon and CEO of Medetudians , previously told Better life that " Exposure to cold water The release of endorphins, which are natural pain relievers and mood enhancers, has been shown. ""

However, make sure to talk to your doctor if you plan to try, because there is Certain health risks associated with cold showers.

2. Dry, brush your body.

Before jumping in the shower, you can wake up your body by " dry brushing , "Or using a wooden brush to rub your skin.

In addition to detoxifying your skin, dry brushing stimulates your nervous system, according to the Cleveland Clinic. "This can also let you invigorate as a massage often does," they note.

3. Drink more water.

You have heard of the importance of water for your health, but it may not have come in mind that staying hydrated can also help upon your energy.

"Many people do not connect low energy to dehydration," notes Ginny Wright , A nutrition coach and personal coach . She advises to drink a third of your body weight in ounces of water every day - with regard to the first thing in the morning.

"A cup of hot water with a little lemon is a good way to start," she said. "So keep drinking water throughout the day."

4. Exercise when you wake up.

Like hydration, it is not surprising that the exercise is good for you, but if you usually work in the evening, you could consider adjusting your schedule. A morning training session or a stretch session will give you an energy explosion that can last you in the early afternoon.

Wright suggests this routine: "Get out of the bed and move. Start slowly with a soft stretch of your major muscles. Make a front fold to decompress your spine; pull your heel to your glutes to stretch your quads and give A large shoulder roll. Now raise your heart rate slowly by moving your body in a way you appreciate and challenges you. Perhaps body training or swimming or bicycle.

5. Make a morning walk.

A quick walk in the morning can quickly load your energy levels.

"It should not be long, but even just out for a few minutes in the sun will guarantee that your circadian rhythms are working properly," said life coach Andrea Travilian . "The morning sun has more blue light to make you move forward."

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6. Take the stairs.

The 2017 search compared the effects of 10 minutes of low staircase to an intensity with standard caffeine consumption. The study revealed that stairs' walking " Transitional energizing effects which exceeds a low dose of caffeine for young active women with insufficient chronic sleep. ""

7. Be deliberate on your stretching.

Not All stretching are created equal, and according to a previous Better life The article, five, in particular, can increase your energy.

Some of the best are two of the most fundamental yoga movements. The first is a cat cow installation, where you stop and turn your back on your hands and knees.

Not only Cat-Cow provides energy by increasing the circulation of vertebral liquids, but it "is also ideal for stimulating your digestive system, which can give you more energy," said Brandt Passalacqua , the founder, the director and the principal teacher at Deeply breathing yoga therapy .

The second section is a dog oriented downwards. "As this is a reverse installation, it encourages blood circulation and energizes and calms the body at the same time," said Gina Iovenitti , an expert in exercise science which works in growth operations for the cardiac and pulmonary rehabilitation company Carda Health.

8. Make a micro-training during the day.

If you feel that you lose energy in the afternoon, take a short walk or make a quick nucleus drive to get your heart rate and your energy level.

"Make your pumps or jumps for your blood to pump oxygen to your muscles," suggests Wright. "Stretch your arms on your head, lean and stretch the two sides, and touch the toes before sitting back."

9. Eat more vegetables.

Eating more vegetables can have a major impact on your energy levels because they are rich in nutrients that serve as fuel to your body.

For example, Leafy greens Like the curly cabbage and spinach are full of iron and magnesium, which both affects your body's energy levels. "The inadequate contribution of these nutrients can cause fatigue, weakness and decrease in energy", " Taylor Osbaldeston , Rhn, a holistic nutritionist recorded in Durand Health , previously told Better life .

Jeanette Kimszal ,, nutrition And a fitness expert, says that, in general, you should consume between nine and 10 portions of vegetables per day. "It may seem a lot, but it is only half a cup per portion," she notes. "This means that if you add three cups to each meal, you will be in the recommended contribution."

10. Add chia seeds to your cereals.

Chia seeds have obtained the "over-treatment" designation thanks to their high concentration of nutrients, antioxidants and omega-3 fatty acids (more than salmon, gram for the gram). They also give you a small zip of energy. AE0FCC31AE342FD3A1346EBB1F342FCB

"This food has a punch with healthy fibers, proteins and fats that will give you a boost of energy you need in the morning," said Kimszal.

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11. Eat raw cocoa.

Fitness teacher Kylène Terhune Swear by eating raw cocoa as an alternative to a cup of coffee: "The raw cocoa has pea (phenomenonlashylamine), which is known to increase energy levels in some. Depending on your level of reactivity, it can energize you Similarly to an espresso shot. "

12. Add magnesium to your diet.

Add Magnesium at your diet Maybe a great way to feel more awake. "This is useful for decomposing energy glucose," explains Nikki Walter of Bodybuilding.com .

She suggests almonds or whole grains for breakfast. Avocado is also a favorite choice with high magnesium.

13. Lift your fiber intake.

A breakfast with high fiber is a great way to start the day. A standard American breakfast of meat, dairy products and processed foods can increase your sugar and fat levels and lead to an inevitable accident an hour or two later.

Instead, life coach Kathy McCabe suggests trying "a smooth and almond smoothie, made with your favorite non-dairy milk. Throw a little linen for your omega-3 and a few lances of frozen broccoli or a handful of spinach for extra antioxidants. You have won. "Don't taste the Greens.

14. Take plant supplements.

Hemingson recommends some specific plant supplements to help you with your energy levels.

"Adaptogenic herbs like Rhodiola, Ashwagandha and Ginseng can all help create an energetic, concentrated and relaxed state," he said.

In terms of ginseng, a 2013 study found that Panax Ginseng, also known as Korean ginseng, had "anti -fatigue effects".

Of course, talk to your doctor before adding new supplements to your routine.

15. Take vitamin B supplements.

Again, talk to your doctor before doing it, but taking vitamin B supplements - sometimes called " Energy vitamins "- can help your vigilance.

According to the Harvard T.H. Chan School of Public Health, there is 8 different B vitamins , which "helps a variety of enzymes to do their work, ranging from the energy release of carbohydrates and fats to the rupture of amino acids and the transport of oxygen and nutrients containing energy around the body ".

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16. Use a standing office.

Seated for long periods can Ravage on your body , and it may also feel tired, probably due to the lack of blood circulation. This is why you may want to consider working in a standing office.

In fact, a 2011 study found that those who used standing offices instead of sitting in traditional offices were less tired. In addition, 87% of study participants said they felt increased energy throughout the day when using a standing office.

17. Leave natural light.

A 2014 study Compared office employees with access to natural light with those who were in a window without window. Unsurprisingly, the latter group experienced a bad "sleep, quality of life and overall health". One of the reasons for this is that natural light regulates our circadian rhythms, which say to our body when it is time to sleep and wake up.

"The weakly lit rooms can make you feel tired and lethargic And even leads to symptoms of seasonal affective disorder (TAD). It is important to maximize natural light by keeping windows without obstruction and using light -colored window treatments, " Kentucky -based psychologist Nick Bach , Psyd, previously shared with Better life .

18. Make a nap.

If you find that your energy is getting closer to the afternoon, finding a quiet place to make a brief nap can transform the second half of your day much more effectively than another cup of coffee.

"Compared to caffeine, nap can provide better memory and learning," writes WebMD, adding that "20 -minute nap can help you fight heavy eyelids . ""

However, they recommend keeping your nap at 30 minutes or less "so as not to wake you up more tired."

19. Remove the tunes.

If you have already set up your favorite songs during a race, you know the power of a good pumping reading list. Music can do miracles on your energy level and really give you this increase in energy without caffeine.

"Play something optimistic and positive that puts you in a good mood, even if you have had a difficult start," urges Walter.

20. Incorporate aromatherapy.

Your sense of smell is more powerful than you think. Although we often associate aromatherapy with feel calm , some perfumes can have energy properties.

According to Sleep Foundation , Rosemary "helps activate the brain and can promote vigilance and global cognition," peppermint "has stimulated the recall of memory and feelings of vigilance" in certain research, and Sage is "associated with an improved mental performance ", According to preliminary studies.

In relation: 7 ways to motivate you to wake up early .

21. Meditate for a few minutes.

Sometimes the best thing you can do to feel refreshed is to slow down.

"Take five minutes to make a deep breathing and keep the concentration on your breath," advises Hemingson. "If your mind wanders, bring it back to your breath. It's incredible what it can do for your mental energy and it allows you to take the day."

22. Write in a newspaper.

Sometimes the most effective way to raise your energy without caffeine is not through everything you do with your body, but by accessing your brain. By writing what you think, you can better focus your energy and trigger your creativity.

"Take five to 20 minutes to note your thoughts, feelings and" tasks "," recommends McCabe. "This is a powerful practice and a creator of time. Taking this time will help you see what "crosses your brain" and will help you organize your main priorities for the day. "

23. Say positive affirmations.

Like journalization, the advantages of saying Positive affirmations To yourself have been supported by science and research. Train to give a positive speech in the morning and you will reframe your feelings and you will help take care of your emotions - rather than feel helpless in front of them.

"For example, if you are not motivated to work, take a moment to decide how you want to feel this day," suggests McCabe. "It could be:" I want to feel concentrated and calm and not exceeded. ""

24. Stop drinking.

Dry January has become such a popular movement that in 2022, a group of researchers studied "advantages of reduction in harms" abstain from alcohol for a month. They found that 56% of participants said they had improved sleep, while 52% cited an increase in energy.

25. Take seven to nine o'clock in sleep.

Yes, this is obvious, but the best way to make sure you have an explosion of energy without caffeine in the morning is to sleep with enough the night.

A 2015 study published in Sleep Health: The Journal of the National Sleep Foundation have found that adults aged 18 to 64 should obtain Seven to nine o'clock rest every night. So be sure to go to bed early to wake up refreshed and ready to take the day.

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