5 ways to boost your energy levels without coffee
Feeling lethargic, tired and like you’re running on empty? It happens to the best of us. Luckily, there are plenty of natural energy boosters you can try. In just a few minutes, you’ll be refreshed and ready to get on with your day.
1. Eat a balanced diet
Your body needs food to function – be sure to fuel it with nourishing foods. Vitamins and minerals are really important. Iron is a major energy booster, so load up on lean red meat, fish, chicken, eggs, legumes, nuts, seeds and of course, green leafy vegetables. Magnesium is brilliant at reducing stress within the body, and it’s found in tofu, wholegrains and spinach. Next, B-vitamins are essential nutrients that help to convert food into energy sources. To get your fix, enjoy eggs, fish, dairy sources and rice milk, or consider supplementing. Lastly, always, always eat breakfast. It sets you up for the day and will prevent that dreaded 3pm slump.
2. Take a break
At a certain point, funnelling all your energy on a task (like a work project) becomes counterproductive. To recharge the mental batteries, step away from computers and phones and chill out. If you can, head outside to soak up the sunshine and sneak in a 10-minute walk around the block. Being in nature awakens the body’s circadian rhythm, which is responsible for making you feel alert. Plus, exposure to the sun stimulates vitamin D production and gets those endorphins flowing. If you’re stuck inside, do some stretches or star jumps, or just chat to a friend by the water cooler for a few minutes. When you do return to the task at hand, you’ll feel much better.
3. Grab a snack
While we’re on the topic of eating, your body is very good at giving you cues about when it needs a boost – think a grumbling tummy, pounding head or foggy mind. Listen to the signs! In many cases, you just need a snack. Resist the urge to visit the vending machine and opt for a more wholesome snack, such as trail mix or a few apple slices with peanut butter. These high-fibre, high-protein snacks will up your energy levels but keep your blood sugars in check. When you’re on the go, have a drink with healthy benefits, like 28 Black Acai. Made with acai berry, which has seven times the energy of milk (impressive, right?), it’s bursting with natural energy sources. And unlike traditional energy drinks, it’s free from taurine, artificial colouring and preservatives. So go on, sip on the good stuff.
4. Just breathe
We all know about the benefits of meditating, but there’s no need to worry about fancy techniques. When you’re feeling overwhelmed or tired, simply close your eyes and take a few deep, long breaths. Think about nothing but your breath. Inhale, exhale. Inhale, exhale. Breathing from the diaphragm pumps blood throughout the body, which not only boosts energy but lowers stress levels. Within a breath or two, we bet you’ll feel the calm wash over you. If you have a little more time, try a moving meditation, such as walking, yoga, or swimming. Bonus points if you can go for a dip in the ocean – it’s one of nature’s best fatigue-fighters.
5. Turn up the volume
Music is a powerful mood booster – and energy lifter! Put on your favourite playlist and sing along or just tap your feet to the beat. Anything to make you more alert and get those feel-good hormones going. Did you know singing pumps extra oxygen around the body? Your pen will double as a microphone, just saying.
Bonus tip: Have a giggle! Laughter is a proven stress-buster, and when we’re less stressed, we have more energy to deal with the world.
Did you know about these tips for boosting energy levels? Which one do you think you’ll try next?