Waking up early in the morning for work is a complete struggle, especially when there’s an imbalance between work and life. But you have to keep going, so you address the situation with what you always do, reaching for that wonderful and sweet ambrosia of the gods called coffee.
Coffee is the second-most popular beverage in the world, next to the water. A good cup of joe keeps your mind focused and boosts your energy. These are possible because of the compound present in coffee called caffeine. While all these are true, relying on caffeine alone to improve your physical and mental strength may do more harm than good.
Experts believe that the maximum caffeine intake for most healthy adults is 400 milligrams. This is roughly equal to four cups of freshly brewed coffee. Anything above this digit may lead to an unhealthy lifestyle and health conditions.
Caffeine overdose may cause restlessness, sleeping problems, increased bad cholesterol levels, bedwetting for kids, and sickness. So, if you’re drinking coffee too much just to stay energized, you might want to consider these healthier and safer caffeine-free tips below:
1. Take Natural Boosters
A balanced diet is one of the healthiest and best ways to keep your body’s natural energy levels. But with the increasing demands in life, particularly at work, it doesn’t always seem possible. Thankfully, scientists have developed something to help you maintain your daily nutrient intake and support your natural energy needs through natural energy booster, like food supplements.
Here are some supplements you can try to keep you energized:
- Mushroom-Based Supplements: These are effective alternatives to coffee that help boost memory function and brain activity, keeping you focused and concentrated. It may also improve brain health by preventing free radicals from damaging your brain.
- Ashwagandha: This is one of the most important and oldest medicinal herbs in the world. It reduces mental fatigue that is often caused by extreme physical activities. Also, it minimizes the production of cortisol, a stress-inducing hormone.
- Vitamin B12: This class of vitamin B helps your body produce energy from the food you eat. Also, it maintains good nerve and cell health and keeps you away from anemia, which may cause you to be weak and feel tired.
- Iron: This is one of the essential minerals your body needs. It reduces stress factors and prevents you from having anemia. Also, it’s responsible for the production of hemoglobin
These are the natural alternatives to caffeine to boost your energy and mental focus without drinking coffee. However, consult your doctor if you’re taking other medications
2. Hydrate Yourself
Drinking plenty of water will give you more energy and keep you awake, especially during strenuous physical activities. Also, it aims to prevent dehydration, which may affect your performance levels and make you feel extremely weak and sluggish. Being dehydrated will also make you sleepy and tired.
For these reasons, it’s important to keep yourself hydrated throughout the day. It is recommended to drink at least eight cups or two liters of water per day. Also, make sure to drink water after waking up to rehydrate your body from hours of fasting, helping you be more awake.
3. Engage In Physical Activities
You don’t have to apply for an expensive gym membership just to keep yourself physically active. Also, you can always get a daily dose of exercise after you wake up in the morning. Consider performing five to ten jumping jacks, walking or light jogging around the block, or doing a couple of squats to keep you warmed up and energized for the whole day.
When you engage in any physical activities, your blood circulation improves, boosting your muscles and making you feel more awake. This is also recommended during the afternoon to combat fatigue after work.
If you want to improve your natural energy levels, you would need to achieve at least 150 minutes of exercise, probably a combination of light and moderate exercises. This will not only enhance your energy levels but also boost your strength, and it will have an overall positive effect on your health.
4. Improve Quality Of Sleep
Sleep is one of the most important natural body processes. It’s so vital that it consumes one-third of your day. But if you’re always having a hard time going to sleep, you may consult your doctor for medications that will help you sleep peacefully.
On the other hand, here are some effective tips that may help you improve your sleep for a super energized morning:
- Avoid eating and drinking strong beverages, such as alcohol and coffee, at least two hours before you sleep.
- Make your room cool, dark, and comfortable.
- Avoid using electronic devices, especially smartphones and TVs, before you sleep.
Furthermore, a healthy adult need at least seven to nine hours of complete and uninterrupted sleep. Also, try to create a routine that will standardize your sleeping time and patterns at night.
Caffeine is an important compound that improves body functions. However, it’s not wise to rely on coffee products alone to keep you energized and awake. This will result in various health conditions, such as chronic diseases. So, it’s important to consider other alternatives without a single dose of caffeine.
You may take natural energy boosters to keep your mind alert and sharp, drink plenty of water to prevent dehydration, exercise regularly to boost your performance, and have a good night’s sleep to achieve overall health improvement.
Remember, caffeine is not bad for your body as long as you keep your intake below the maximum limit.
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