For many people, a cup of coffee is part of their morning ritual. The soothing aroma of the roasted beans helps them feel more awake and alert. In fact, caffeine is the most widely used stimulant in the world.
Caffeine works to create a feeling of alertness by blocking neurotransmitters responsible for signaling your brain that you are tired and want to sleep. Your body responds by producing more receptors, making it more likely you’ll feel tired and more necessary to reach for one more cup of coffee.
Introducing energy supplements and other minor changes to your daily routine could affect your energy levels more than a cup of coffee ever could.
1. Healthy snacks
Instead of reaching for candy or chips between meals, choose balanced snacks. Processed foods and snacks high in refined sugar can cause blood sugar to spike and drop. The spike may give you a quick burst of energy, but that is sure to fade fast.
Examples of energy-boosting snacks include:
- An apple and peanut butter
- Greek yogurt and granola
- Chia seed pudding
- A handful of almonds
- Hardboiled eggs
2. Staying Hydrated
Your body needs water to function at its best. You will feel tired if you are dehydrated. Keep a glass of water near you all day. Start your day with a glass of water with a pinch of salt and a squeeze of fresh lemon juice to boost hydration. The lemon and salt create natural electrolytes that help your cells retain the water you drink.
3. Coq10 Supplements
CoQ10 is a naturally occurring antioxidant produced by the mitochondria of your cells. If you remember anything from high school biology, you’ll know that the mitochondria are the part of your cells responsible for converting food into energy.
Mitochondria create energy by producing ATP. During this process, free radicals are released, which can cause oxidative stress and break down the cellular membranes. CoQ10 neutralizes the free radicals and protects your cells from damage.
Unfortunately, as you age, your body produces less CoQ10. By introducing a CoQ10 supplement, you can help promote energy at the cellular level, fight oxidative stress, and help your body bounce back faster.
Ashwagandha is an ayurvedic nootropic used in Eastern medicine for thousands of years. Studies have shown that this herbal medicine can increase energy by alleviating physical and mental stress in the body. Ashwagandha can help regulate your sleep cycle and lower cortisol commonly referred to as the stress hormone.
Athletes often use creatine supplements to provide a quick burst of energy for high-intensity workouts.
Remember how the mitochondria of your cells create energy by producing ATP? Once the ATP is used up, it loses a phosphate group and becomes ADP. Creatine, a compound found in meat and fish, provides a quick energy boost by lending a phosphate to ADP to transform it into ATP. Now, your body can use that ATP for energy again.
Magnesium is found naturally in foods like leafy greens, dark chocolate, legumes, and avocados. It helps cells convert glucose into energy, supports cardiovascular and bone health, and can lower your body’s response to stress.
Your body’s ability to absorb magnesium from food diminishes as you age. Adding a supplement can help you have more stamina and sleep deeper.
7. Rhodiola Rosea
Another natural adaptogen that can help your body cope with stress is Rhodiola Rosea. Clinical studies found that this herb helped alleviate both physical and mental fatigue.
It was particularly beneficial to those who suffer from depression and had fewer side effects than leading treatments like Zoloft. More studies are necessary to determine whether or not Rhodiola Rosea is a viable treatment for mental health.
8. Micro Exercises
You don’t need to spend hours at the gym to reap the benefits of exercise. Sometimes long workouts can leave you feeling more tired than before you started. Small micro exercises during the day can help boost your energy and shake things up without wearing you out.
Fun micro exercises to try to fight fatigue:
- A quick dance break between meetings
- A brisk walk after lunch
- Some light stretching or yoga in the late morning
- Ten pushups for a quick burst of energy before a presentation
9. Cold Shower
It may not be the most pleasant, but a cold shower can shock your system and invigorate your senses. Try to end your daily shower with three minutes under cold water. Doing this every day can help you fight chronic fatigue.
10. A Good Night’s Sleep
Last and least surprising, nothing can help you feel more energized than a solid night’s sleep. Try and develop a set sleep schedule to make it easier to fall asleep and stay asleep each night. Adults need a minimum of seven hours of sleep per night.