Caffeine-Free Ways to Boost Your Energy

Caffeine can be a great way to energise yourself when you’re feeling sluggish or fatigued. However, too much caffeine can lead to jitters, restlessness, irritability and anxiety. Extreme adverse reactions may include headaches, nausea, sweating, stomach pains and acid reflux. Even if you tolerate caffeine well, too much too late in the day can easily lead to sleeplessness at night, creating even more tiredness the next day. To wean yourself off caffeine, or even just to explore other ways to put some pep your step, we’ve put together some energy-boosting alternatives for you to consider.

 

Quick fixes for an immediate energy boost

1. Lemon juice and ginger steeped in hot water in the morning can help kickstart your energy levels. Warm water and lemon will stimulate your body and digestive system, and ginger improves blood circulation and blood sugar levels.
2. Instead of coffee, try raw cacao. Instead of caffeine, it contains theobromine, a caffeine-like compound that can work like a shot of espresso to your system. Unlike caffeine, however, the energy boost is less volatile and you’re less likely to crash when it wears off.
3. Flagging energy may be a sign that you’re dehydrated. Instead of a coffee or energy drink, try a glass of water to get your body firing on all cylinders.
4. Coconut water is full of minerals and potassium to help boost energy. It is also a great way to stay hydrated. Be choosy with your brand, though: make sure it isn’t laden with added sugars.
5. Bananas are a great pick-me-up. Packed with complex carbs, potassium and B6, they provide energy in an easily digestible form.
6. Magnesium from grains and nuts (e.g. almonds and cashews) or vegetables (e.g. avocados) can help revive flagging energy levels as it helps the body turn glucose into energy.
7. Chia seed are low in calories but high in nutrients including protein, fibre, manganese, zinc, B1 B3, calcium, omega-3 fatty acids and antioxidants, making them a good all-round option to boost energy and balance blood sugars.
8. Acai berries are nutritional gold, packed with B vitamins, potassium, protein, and fatty acids. Said to boost your metabolism, they provide energy and potentially aid in weight loss.
9. Somewhat counter-intuitively, research has shown exercise can help alleviate fatigue. Physical activity boosts oxygen circulation in your body, allowing it to function better and use energy more efficiently. When vigorous enough, hormone levels will also increase, further energizing you, and increased dopamine and endorphin levels can lift your mood, giving you the mental clarity of a caffeine hit, only naturally. So, take a brisk walk or do a workout. A glass of water beforehand will really pump prime your energy levels.
10. A cold shower can shock your body awake and invigorate a foggy brain. The cold can also stimulate growth hormones and brown fat to help you power through the rest of your day. Start warm and gradually turn the water to cold if it’s more comfortable for you.
11. A power nap can be a good idea if you’re able to find time (and a place) to take one in the afternoon. The trick is not to nap for more than 15-20 minutes, lest you fall into a deep sleep. The latter will leave you groggy when you wake – and wide awake when it’s time for your real sleep at night.

 

Lifestyle changes for improved energy and stamina

While quick fixes can give you an immediate energy boost, more likely to help you improve your overall energy and stamina levels are lifestyle changes.

Modify your diet

1. A clean diet will help your body maintain consistent energy levels through the day without the need for caffeine or any other stimulants.
2. Eating more whole grains, leafy greens (preferably dark ones like kale and spinach), beans nuts, seeds and fruits will help you eat less by making you feel full more quickly. It also keeps your digestive system healthy.
3. Fermented drinks such as kombucha can help detoxify your body and keep you running in high gear.
4. Cut sugar out of your diet as much as you can. Not only will reducing your sugar intake help you avoid the dreaded energy “slump” in the mid-morning and mid-afternoon, it will improve your overall health.
5. When consuming carbs, go for fibre-rich, complex carbs such as sweet potatoes and whole grains instead of refined types that are low in fibre and higher in sugar. The former gives you lasting energy; the former will give you a temporary boost followed by an inevitable crash.
6. B-group vitamins are a key to boosting energy levels as they help your body produce energy. Fibrous foods, dairy, eggs, poultry and seafood are all great sources of B vitamins. Vitamin B12 is especially important since low levels may lead to fatigue and general body aches, poor appetite, dizziness and fuzzy concentration. You can find B12 in eggs, salmon, cottage cheese. Good sources of other B-vitamins include B6 in tuna, avocado, chicken, and bananas; B1 in beans, lentils and seaweed; and B2 in almonds and eggs.
7. Ginseng is widely touted to help your body deal with stress as well as boosting energy and stamina generally. It can be found in health drinks, but you can also supplement 200-400mg daily using a tablet or powder.
8. Eat foods with a low glycaemic index (GI). These are processed and absorbed more slowly by your body, meaning less impact on blood sugars, helping to prevent the slump that often follows in some people when insulin and blood sugar levels go haywire after a high-GI meal. Proteins, vegetables, nuts and whole grains are examples of low-GI foods.

 

Get more sleep!

The most obvious yet most overlooked way to feel more energetic during the day is to get proper night’s rest – at least 7-9 hours for the average adult. Practice good sleep hygiene: use your bed only for sleeping, stick to a routine (i.e. sleep and wake at regular hours). Avoid work, tech devices and anything that will excite/agitate you in the hour before sleep; make sure your devices are switched to blue light filtering two hours before bedtime. Keep your sleeping area cool. If you’re really not getting enough sleep and are having trouble increasing it, you could try to reduce your sleep initially. Going to bed later than normal could make it easier to fall asleep – and stay that way all night – and you can then gradually add more hours each night afterward.

 

Exercise

Over time, a regular exercise program can increase energy and reduce fatigue overall. This is because exercise results in physical changes to your cells, stimulating the production of cell parts in your muscles called mitochondria. These mitochondria contain enzymes that produce energy from food (and oxygen from the air you breathe). More mitochondria? More energy! Improved cardiovascular health from regular exercise also improves your endurance meaning regular, day-to-day activities won’t leave you exhausted. And, last but not least, exercise has been shown to promote better sleep, establishing a solid rest cycle that will leave you refreshed and energetic come the next morning.