How to boost energy without caffeine

Starting the day with a strong cup of coffee or tea in the morning for energy is a ritual for some people. But having these caffeinated drinks every single day may not be such a great idea. A 2012 study published in the Asian Journal of Sports Medicine found that participants had an increase in vigor and anxiety, and a decrease in the simple reaction time after having caffeine in the morning. The good news is there are healthier ways to get energy without caffeine.

Having coffee as the first thing coffee in the morning is never a good thing, says Bengaluru-based sports and performance nutritionist Deepika Vasudevan. Many of us just think a boost of coffee would be a super kick and filling. However, that’s not a healthy breakfast or even the first thing in the morning you should do.

Here’s why caffeine drinks are a big no:

1. They can cause anxiety

Caffeine is loved by many because it increases alertness. While it blocks the effects of adenosine, a chemical in brain that makes you feel exhausted, it leads to the release of adrenaline. That’s the hormone linked with increased energy. These effects may become more pronounced, leading to anxiety if you have caffeine regularly and in huge amounts.

2. Effect on stress hormone

Too much coffee can send increase your cortisol level which is a stress hormone. So, it’s best to opt for caffeine-free hormone balancing strategies to boost energy, says Vasudevan.

3. Insomnia

Too much caffeine can make it really difficult to sleep hours later. The more caffeine you have, the more time it takes to fall asleep.

Also, too much caffeine may lead to some sort of addiction, and being dependent on anything in an unhealthy is no good.

Ways to boost energy without caffeine

Many people complain of the dreaded afternoon fatigue that makes them run to the coffee first thing in the morning. But there are ways to stop yourself from yawning throughout the day. Here are some options:

1. Healthy breakfast

Start your day with a breakfast or fruit with nuts, as your first meal is very important. Choose a breakfast that’s a blend of carbohydrates, protein and fiber. This combination helps to stabilise blood sugar levels, keeping those energy crashes at bay, the expert tells Health Shots. So, you can eat eggs with bread toast or traditional poha, idli sambar, dosa and coconut chutney and a glass of milk.

2. Hydration tricks

Well, plain water is great, but why not supercharge it? Add a tiny pinch of sea salt to your water bottle that is about 1/8 teaspoon for every 32 ounces. This trick provides essential electrolytes that will help to get rid of fatigue and keep you feeling refreshed.

3. Morning walk

Take a mini escape from your desk for a rejuvenating 15-minute walk in the morning sun. Leave your sunglasses behind, as letting the sunlight hit your eyes boosts your body’s internal clock and energy production.

4. Regular exercise

Exercise is a great way to boost energy levels. So, try to do at least 30 minutes of moderate-intensity exercise most days of the week instead of waiting for weekends to arrive.

5. Manage stress

Stress can take a toll on your energy levels, so find healthy ways to manage stress. You can exercise, do yoga, meditation or spend time in nature.

If not starting the day with coffee is something you can’t think of, at least have breakfast within half an hour post-coffee to maintain blood sugar levels.