It’s Monday morning! Welcome back to work! If you’re about to put your head down on your desk because you are already exhausted going into this week, this post is for you. Pulling yourself together with sugar and chemical-laden energy drinks won’t work, say doctors. In fact, some doctors fear that they can even pose longterm health risks if used regularly to increase energy levels. Luckily, there are healthy energy-boosting alternatives that are cheap, risk-free, and easy!
Check out the 5 ways to have more energy today (without turning to energy drinks):
Fuel your morning with fat and protein. Rather than reaching for a giant bowl of carbs in the morning, go for an AM dose of protein. Don’t go for cereal or oatmeal, which are high in carbs. Instead, try drinking a large latte, eating a quick egg scramble, or going for greek yogurt with low sugar fruit and nuts. A high protein breakfast has been shown to keep you feeling fuller longer by delaying both gastric emptying and ghrelin release. Ghrelin is a hormone that signals hunger in the body. A low carb breakfast also promotes sustained energy compared to a high carb breakfast because a low carb breakfast prevents a a blood sugar surge and subsequent blood sugar crash. In other words, eating a breakfast high in protein and fat will keep you full and satisfied until lunchtime, rather than reaching for some caffeine or a snack at 10am.
Get your daily dose of B vitamins. Low energy can be a sign of B vitamin deficiency. B vitamins can be found in animal products and supplements. The recommended daily intake of vitamin B12 for adults is 2.4 mcg. That’s the equivalent of 1 cup of yogurt, 2 eggs, and 1 serving of fish.
Hydrate. The easiest (and cheapest) way to increase your energy levels is to drink more water. Mild dehydration can decrease metabolism by up to 3%. If you feel a little tired during the day, don’t grab for a coffee. Grab for a glass of water instead.
Stimulate your brain. Boredom can cause fatigue. If you are finding yourself yawning in the afternoon as you dive into your email inbox, switch to a more stimulating task for a bit. Do something that makes you think outside of the box. Try planning for next quarter, start learning a new skill that will help you expand your career, or listen to a new industry-specific podcast that will help you think outside of the box.
Get your blood pumping. Exercise has been shown to increase energy levels. If you can’t get to the gym midday, even setting aside 30 minutes of your lunchtime to go for brisk walk will help boost your afternoon energy levels.