Do you feel tired? Still, waking in the middle of the night or perhaps juggling many responsibilities at work and home? Insufficient sleep, stress, anxiety can often cause us to be exhausted. Coupled with the cycle of early wake times, late bedtimes, it is the antidote to constant tiredness. How can we boost our energy levels without caffeine addiction?
As a caffeine-sensitive mum, I have learnt 6 ways to feel more energetic. Forget the coffee, tea or Red Bull, try these caffeine-free methods to feel better!
6 Caffeine-free Ways to Boost Energy Levels for Exhausted Parents
This might sound counter-intuitive but incorporating exercise into your routine can help you feel less sluggish. Beat fatigue with brisk walking, some low impact exercises or a game of tennis. Regular exercise helps boost cardiovascular health, this improves the oxygen circulation thereby improving energy with a better physical state. Also, exercise helps tone and improve muscle strength, gives you better endurance with more stamina for daily tasks.
So keep moving to keep those sleepy bugs away!
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2. Consume Iron-rich food or Iron Supplements
Sometimes, tiredness can be due to the lack of iron. The lack of iron can also cause poor concentration and low immunity. The best way to get your iron levels to the optimum level is to consume iron supplements. Do note that it is best to get supplements that are gentle on the stomach. Try a diet with more leafy greens, seafood, beans, red meat, dried fruit or iron-fortified cereal.
To enhance the absorption of iron, try taking Vitamin C in the form of food such as citrus fruits, bell peppers, melons, berries and other fruits.
3. Vitamin B
Another helpful mineral for higher energy levels is Vitamin B. It can be found in eggs, dairy, liver, red meat, seafood and dark green vegetables. Otherwise, take Vitamin B supplements with the advice of a health practitioner. Vitamin B also helps with iron absorption.
4. High Protein, Low Carb or Keto Diet
One might have heard of high protein or ketogenic diets. Instead of loading carbohydrates which is a typical Asian meal, the diet proposes a much higher proportion of protein and beneficial fats. The rationale behind these diets is to help fuel the body consistently. In comparison to our usual diets, the high protein diets focus on low GI foods that do not cause spikes in blood sugar levels. In turn, ketones rather than glucose is what fuels the body efficiently.
A high protein meal may consist of mainly meat, fish, dairy, legumes, eggs and high protein vegetables. Instead of white rice, try less processed carbohydrates such as brown rice or cauliflower rice.
5. Power Naps
A 15 to 20-minute nap can do wonders. If you feel that lunchtime grogginess, try a quick nap. This will give you a boost of alertness and better motor performance. A catnap may even be more effective than a cup of coffee!
6. Drink Water
This quick and easy method is often neglected. Dehydration can cause a dip in energy levels or even infections like UTI, digestion and kidney issues. Up your water intake to feel refreshed instantly.
Boost Your Energy without Resorting to Caffeine
Relying on caffeine can result in addiction or even an overdose, resulting in more health problems. A healthy lifestyle includes physical activity, a wholesome diet, suitable supplements (with the advice of a health practitioner), sufficient rest and water intake. Hope you feel more energised with these steps taken.
If symptoms of exhaustion persist despite the change to your lifestyle, you might like to consult a functional doctor for a thorough health assessment. All the best!