Staying energized over the whole day can be difficult if you’re trying to eliminate or reduce your caffeine intake. In fact, an article from TIME Magazine describes how people can develop a tolerance and dependence for caffeinated beverages and go through withdrawal when they stop using them. If you’re feeling like you over rely on caffeine, it may be time to cut down. However, without that cup of coffee or that sugary energy drink, being productive and mentally alert can be a huge challenge. Luckily, there are some great natural alternatives that are equally effective and will give you that much-needed motivation:
1. Stay hydrated throughout the day
You’ve probably heard it all before, but increasing your water intake can have dramatic impacts on your health and alertness. In an article on ways to increase your energy, Suzannah Weiss writes how having a glass of water in the morning can help you avoid getting tired by lunchtime. Dehydration can make you feel sluggish and tired by impacting the flow of oxygen to the brain, so making sure that you have access to water while you work or go about your day is crucial. Adding some ice or a hint of mint to your water will definitely help perk you up!
2. Plan out and stick to an exercise routine
There’s nothing like starting your day with a quick workout to get your blood pumping. As a bonus, moderate exercise in the morning can improve your decision-making skills and memory during the rest of the day. Personal trainer Tamara Pridgett recommends completing three rounds of a circuit consisting of body holds, glute bridges, crunches, planks, squats, and more. Although it may sound intimidating, adjusting the number of reps or rounds to your current fitness level is definitely the way to go. Your body and mind will certainly thank you in the long run.
3. Prepare for bedtime and sleep earlier
Finally, the number one culprit to explain your lack of energy in the morning could be the most obvious one: a lack of sleep. Parsley Health explains that getting into bed by 10PM can help you avoid a late-evening cortisol spike, which makes it difficult to get a nice, restful sleep. Moving your bedtime to earlier can be a bit of a challenge, but you can help move things along by setting yourself a curfew. Switch off all your electronic devices at least an hour before bed, and try to slowly adjust to an earlier bedtime until you hit your target.
4. Try snacking on pili nuts
Sometimes, having a small snack can be a great pick-me-up if you’re feeling tired and low. Pili nuts are a great source of protein for vegetarians and vegans and come with a variety of fantastic health benefits. Our blog post on '6 Health Benefits of Pili Nuts' describes how they are extremely high in calories, so eating them in moderation is the key if you’re watching your calorie intake. In addition to boosting energy, all you need is a handful to help fight inflammation, reduce stress, and strengthen your bones. What’s not to love?
5. Explore energy-boosting herbs
For a short-term solution, herbs can give you the extra energy boost you need to help you power through the day. Herbs like maca have been scientifically proven to improve endurance, mood, and heighten libido. Due to its high nutrient density, it is particularly helpful for those who suffer from chronic stress and fatigue. In addition, the centuries-old herb ginseng can also be used to aid concentration and slow down the effects of aging. Before you add any herbs to your diet, make sure to consult with a medical professional to stay on the safe side.
At the end of the day, making small adjustments and changes to your diet and lifestyle can help give you that much-needed energy you’re looking for. Eventually, you’ll come to see that living a caffeine-free lifestyle isn’t as difficult as you probably thought.
This article was authored by Genevieve Andrews
Exclusively for eatpilinuts.com