Updated: Aug 2, 2019
You’re busy. It’s likely that you pack far too many tasks into each day, leaving you feeling exhausted at the end of it. And if you aren’t getting enough sleep, you start the next day already behind, and even more tired.
Many people begin the day with a strong cup of joe, and some of us… can’t even carry on a conversation without being a few sips into our morning coffee.
The research is mixed on whether coffee is a healthy addition to our diet or if it’s merely a socially accepted psychoactive drug. Some studies assert that coffee consumption reduces the risk of liver and throat cancer. Others point to coffee’s caffeine level, and its propensity to heighten anxiety, worsen insomnia and increase heart rate. (1)
Regardless of which side you’re on, you may be interested in cutting back on your caffeine intake. There are plenty of caffeine-free options for boosting your energy throughout the day.
1. Rhodiola rosea is a plant that grows primarily in high altitudes, and the root contains medicinal properties that have been heralded for centuries, earning it the nickname - “golden root.” (2) The root can be found in supplement form and has been shown to increase mental capacity, heighten focus, improve mood and support energy levels during exercise.
2. B-Vitamins are essential to maintaining energy throughout the day, and deficiency has been linked to low energy and fatigue. A well-rounded, easily absorbable B-complex vitamin is a good starting point to make sure that you cover your bases! (3)
3. Go for a walk. Taking just 5-10 minutes to go for a brisk walk can do wonders if your energy is plummeting in the afternoon. The combination of exercise and exposure to the sun can help your body produce vitamin D and wake up. (4)
4. Have a snack that's packs a nutritional punch to send an energy boost through your body. Snacks that are high in protein (think nuts, lean meats, and chia seeds), can help your body reboot and power through the afternoon lull. (5)
5. Hydrate with water, coconut water, and fresh (no-sugar added) vegetable juice! If you’re dehydrated, guzzling a glass of water can help replenish your body. Coconut water contains natural electrolytes which can restore your body’s energy stores. And vegetable juice? You get the health benefits of vegetables without your body having to digest and process the nutrients. Juiced vegetables quickly send vitamins and minerals right to where your body needs it most. (5)
6. Aromatherapy. With the increased popularity of essential oils, implementing aromatherapy on-the-go has never been easier. Invigorating oils like peppermint, rosemary, frankincense and citrus can uplift your mood and stimulate your brain. You can diffuse them, rub a couple of drops into your hands, or take a whiff directly out of the bottle. (6)
7. Sleep better. If you have a hard time falling asleep or staying asleep, it’s a challenge to get the rest necessary to keep your energy levels up. Try limiting screen time an hour before bed, dimming lights, and incorporating topical magnesium into your bedtime routine.
When it comes to quitting coffee, set yourself up for success.
Stay active, hydrate, and fuel your body properly.
And if you’re a creature of habit, a warm cup of decaffeinated tea or coffee, or even warm water with lemon can be a good way to transition away from your standard cup of coffee.
Caffeine isn’t the only way to boost your energy, try some of these tricks the next time you’re feeling sluggish and let us know how it goes!