Do you rely on a cup of coffee to get you out of bed first thing in the morning? If so, you definitely aren’t alone. Millions of people everywhere need this morning ‘fuel’, so to speak, to function optimally.
It’s unfortunate however as too much caffeine, especially over the long-term can lead to a worn out CNS, withdrawal headaches, jitteriness, and even increase feelings of anxiety.
Not to mention, when that caffeine wears off, you hit the proverbial low that has you feeling miserable.
The good news is that with a few smarter alternatives, you can find ways to boost your energy all without the added caffeine.
Let’s look at a few quick tips to know.
The first quick way to give yourself a boost first thing in the morning is to go herbal. Try out a herbal supplement such as Ginkgo Biloba, which can help to increase blood flow to the brain as well as throughout the body.
As increased blood flow to the brain is one of the best ways to enhance energy and focus, this will give you that mental energy you need to get your busy day on the go.
Load Up On B-Vitamins
B-vitamins are a natural way to give yourself a boost when you need it most. This class if vitamins is involved in the utilization of energy in the body from the foods you eat. Basically, they help the body take the energy that’s found in your foods and put it to good use, energizing your body cells.
The end result? You feel healthier, stronger, and better throughout your day.
The best places to look for B-vitamins are in lean protein sources and leafy greens. Great options include chicken, fish, eggs, as well as broccoli, Brussels sprouts, and collard greens.
If you aren’t a fan of eating these first thing in the morning, consider a B-complex supplement. It’s a small change, but can give you a big boost.
A Wholesome Breakfast
Speaking of B-vitamins, that brings us to the next point – the importance of having a wholesome breakfast to start your day. Too many people wake up and try and get their day going without fueling up properly first.
Don’t make the same mistake. If you don’t provide your body with the lean proteins and complex carbs it needs to stabilize blood glucose in the optimal range, you aren’t going to be feeling your best. Period.
You’ll want to consume at least 20-40 grams of carbs and ideally, another 25 or so grams of protein. Small doses of fat should be added to help ensure the breakfast ‘sticks to your ribs’, so to speak.
Some great choices would be:
- Oatmeal mixed with protein powder and topped with some nuts or nut butter
- An egg omelets prepared with vegetables and a side of berries
- An apple mixed with some cottage cheese and almonds
- A slice of Ezekiel bread with a poached egg and a couple egg whites
All are fast and easy to make and will get your day started off right. If you skimp on carbs especially in the morning, you’re going to find that you are less energized as you get your day going than if you had included them in the picture.
As you should be getting some exercise in every day anyway, why not kick-start your day with a light workout session?
Something as simple as a 10 minute home workout circuit can be an excellent way to help increase blood flow to your muscle tissues and brain, all while creating the positive release of feel-good endorphins.
Try the following circuit, which should take around 10 minutes to complete.
Perform each exercise, doing as many reps as you can in 45 seconds. Once the time is up, rest for 15 seconds and then move onto the next exercise.
- Bodyweight Squats
- Walking Lunges
- Mountain Climbers
- Bicycle Crunch
- Chair Dips
- Lying Leg Raise
- Plank Hold
As odd as it may seem, deep breathing might just do the trick to give you the boost you need. Especially if you find yourself sitting at your desk feeling fatigued, a few deep breaths can help increase the oxygen level in the body, giving you a boost in energy.
Many of us get into the habit of taking very shallow breaths during the day, which can lead to ongoing fatigue and lack of focus.
Set a timer to go off on your desk every half and hour and when it does, make a point to take three very long, deep breaths.
See how much of a difference this makes as you go about your day.
So keep these quick tips in mind. You don’t have to rely on caffeine to get yourself going. There are plenty of natural strategies you can use to increase your energy level and start feeling great.