Something we all have in common is going through phases of feeling lethargic, sloppy and in need of that extra recharge boost. So how can we increase our energy without using caffeine? Easy! Follow these top tips that will have you waking up refreshed in no time.
Why does staying hydrated
increase increase your energy levels? Your body weight is approximately 60% water, which is needed for the functioning of all organs within our body. The less water that we have - the slower our organs work. Causing us to feel sluggish and tired. Not to mention staying hydrated will also suppress your appetite meaning that you're less likely to over eat and snack when you're not hungry.
So how much water should you drink a day? This completely depends upon your body weight which you can calculate here
Never underestimate the power of stretching! All of those tight muscles and knots will leave you feeling cramped and stiff. Releasing the tension in your body will help you to feel refreshed and loose - enabling you to exercise more during times of fatigue.
#3 Avoid Stimulants
You've had a long day at work, you're feeling tired and you opt for an energy drink on the way home. But what you need to do is avoid all stimulants such as energy drinks, caffeine drinks and caffeine tablets. They will boost your energy for a short period of time but the come down will have you worse off, making you opt for a another, and then another, until you become dependent on them.
Instead focus on healthy boosting foods and supplements such as; watermelon, dark chocolate (or raw cacao
), green tea, matcha
and guarana. Although you may not get that instant high energetic boost, these will perform much more efficiently over a longer period of time and they're healthier.
Exercising for energy? Who would have thought it? But actually, exercising creates energy in the body (mitochondria) due to the body being put under pressure and the organs having to rise up to meet the challenge.
The University of Georgia researches found that inactive folks who normally complained of fatigue could increase energy by 20% whilst decreasing fatigue by as much as 65% by participating in regular, low intensity exercise.
#5 Get Outside
Fresh air can do you the world of good! Not only does it help to relieve stress and anxiety, but the oxygen is thought to affect the levels of serotonin released in the body. This results in feelings of happiness and relaxation. Vitamin D
'the sunshine vitamin' is key to balancing your mood, deficiency of D3 can lead to depression and chronic fatigue.
A 2009 study from the Journal of Environmental Psychology found, that just 15 to 20 minutes outside can increase your energy as much as an espresso.
#6 Change Your Diet
Your diet is essential to a healthy body and a healthy mind. Constant cheat foods with a high GI will leave you feeling sluggish and run down. Make sure that you're eating enough macronutrients and micronutrients to help your organs function efficiently. Micronutrients contain antioxidants which are very important for fighting free radicals and keeping your immune system strong. Antioxidants are mostly found in fruits and berries - so why not swap that cake for some berries, granola and yoghurt?
Changing your diet pattern is also important. Instead of having 3 large meals a day, why not keep the quantity of food the same but spread it out across 5 meals a day? Spreading out your meals
will allow for an improved digestion and will stop those cheat snack cravings.
[caption id="attachment_6477" align="aligncenter" width="750"] Sweet Cinnamon Banana Bread
As little as ½ teaspoon of cinnamon daily can improve; blood sugar levels, digestion, immunity, memory and energy.
One tablespoon of ground cinnamon contains:
- 19 calories
- 0 grams of fat, sugar, or protein
- 4 grams of fiber
- 68 percent daily value manganese
- 8 percent daily value calcium
- 4 percent daily value iron
- 3 percent daily value vitamin K
Why not try a cinnamon brew? Add 1-2g of cinnamon powder to a full cup of boiling water and stir well, adding milk if needed.