Whether it’s the middle of winter or peak of summer, many Americans find it difficult to maintain their well-being Energy levels up For some reason, people continue to do so Throughout the day. Often, we travel to the kitchen or nearby coffee shop to grab a caffeine-free drink in order to stay energized during the afternoon. Besides caffeine, there are other ways to boost energy levels. No stimulants are necessary for increasing daytime alertness!
We asked nine registered dietitians For their top tips on how to maintain optimal energy levels without consuming caffeine
Get Energized All Day Long: 9 Simple Tips
With the pressure of daily life and escalating work demands, it is essential to finish your tasks without feeling fatigued Midday cup of joe Despite the seemingly impractical, nine RD s recommend you try something else instead
Embrace a Balanced Diet
According to Rhyan Geiger, RD N, the founder of the National Dietetic Association, consuming a variety of foods is crucial for maintaining optimal health and disease prevention, While also keeping oneself alert and productive Phoenix Vegan Dietitian She suggests that consuming fruits, vegetables, legumes, whole grains, nuts, and seeds, as well as avoiding fried foods with high saturated fats and sugary foods, can help maintain energy levels. In the case of individuals who do not consume plant-based diets, including Lean protein options Eating fish, lean meats, eggs, and low-fat dairy can also help maintain a balanced diet
Don’t Skip Breakfast
Many people believe that breakfast is crucial for maintaining a healthy diet, even when you’re not having it Slump comes mid-afternoon Your body has been fasting while you were sleeping, and the fuel tank needs to be filled up, as stated by the speaker Annette Snyder, MS, RD, CS O W M, and LD are the individuals in question , registered dietitian at Top Nutrition Coaching. The body requires fuel to move its muscles and brain, among other vital functions. The consumption of Breakfast can boost energy, concentration, and ability to control hunger throughout the day. ”
Reach for Protein-Rich Snacks
Protein should always be prioritized when it comes to snacking for better energy levels, according to Anar Allidina , MP H, RD, Toronto-based registered dietitian. “It’s tempting to reach for caffeine or sugar for an energy boost, but protein more meaningfully boosts energy by providing sustained fuel as it’s broken down more slowly, ” she says. “This steady supply of energy will prevent spikes and crashes in our blood sugar, helping us feel more energized. ”
High-protein snacks Like hard-boiled eggs, nuts, seeds, yogurt, or cottage cheese are all fantastic options. “Try combining a protein-rich snack with complex carbohydrates (i. E. F iber) to keep energy levels even more steady, like nuts and fruit, cheese and whole grain crackers, and veggies with hummus or cottage cheese, ” Allidina adds
Choose Meal Times Intentionally
In the midst of a busy day, we’re often forced to squeeze in meals whenever we have a free moment. However, choosing your Meal times Wisely can result in big payoffs when it comes to sustained energy levels. “About three hours after a meal our body’s blood sugar naturally begins to go down, which causes the sensation of hunger, ” says Rachel Gargano, MS, RD, CS S D, CB S, chief registered dietitian at Live it Up “So that afternoon slump you experience? It shouldn’t be ignored. ”
This translates to either eating a snack three hours post-meal or having another meal at that time, then making sure to have another snack (or meal if you snacked prior) three hours after that. “Pack a combo snack (protein plus fiber) to eat halfway between lunch and dinner to help bring your energy back up and give you the pep you need to get through the rest of your day, ” Gargano says
Stay Hydrated
From improving digestion to boosting skin health, there’s no shortage of reasons why we’re constantly encouraged to Drink more water Well, add better energy levels to the list, because hydration plays a huge role in how awake (or tired) we feel. “Even mild dehydration can lead to increased feelings of fatigue, ” says Kathleen Garcia-Benson, RD N, CS S D, LD, NA S M – CP T, NB C – HW C , registered dietitian at Top Nutrition Coaching. To gauge your personal hydration needs, she offers a simple guideline of dividing your body weight (in pounds) in half and drinking that amount of water in ounces.
“Adjust this number based on your activity level and the color of your urine, aiming for a light straw color, ” she adds. “If you find yourself needing the restroom too frequently, consider balancing your water intake with electrolytes found in fruits and vegetables to help retain fluid more effectively. ” But you don’t just have to rely on water for your hydration goals—herbal tea and decaffeinated, unsweetened beverages count, too!
Prioritize Regular Exercise
While some may cite working out as the root cause of their low energy levels, Kristen Carli, MS, RD, owner of Camelback Nutrition & Wellness Assures that it’s actually crucial for maintaining them. “ Physical activity She suggests that it improves blood flow and releases endorphins, which in turn Boosts energy and mood. “More than a five-minute stretch, you can use brisk walking or desk exercises to combat laziness and improve focus. Performing Full workouts for 45 minutes to 90 minutes can result in this benefit, as it is more effective. Expect to feel tired after completing strenuous workouts or long-distance endurance exercises
Reach for Nutrient-Dense Smoothies
By substituting meals with smoothies or adding them to your daily meal plan, you can maintain a healthy and energetic lifestyle Smoothies Amy Davis, RD, LD N suggests that foods that Are already blended together make for easy digestion and provide an excellent source of nutrients like fruits, vegetables, nuts, seeds, and yogurt Amy Davis Nutrition All the ingredients that promote satiety and regulate blood sugar levels (i. E. E. A dding protein and fiber to your smoothie can result in significant energy benefits
Prioritize Restful Sleep
It is apparent that more sleep is a smart way to boost energy, as stated by the speaker Alyssa Smolen, MS, RD N, CD N Media And community dietitian. Getting a good night’s sleep is easier said than done. It is a good thing that there are many ways to cheat money Sleeping well
She suggests that one should aim for the same bedtime and wake up at the identical time during the week and weekend. While some may think they can compensate for sleep loss on weekends, the truth is that consistent sleep is the most beneficial way to maintain your body’s natural circadian rhythms. Avoiding screen time and large meals for a period before going to sleep, leaving your bedroom as empty as possible, and maintaining dietary restrictions Limiting naps Are there other savvy ways to optimize your sleep hygiene routine?
Avoid Large Meals
When discussing large meals, it is recommended to limit them throughout the day to maintain alertness and concentration Deborah Murphy MS, RD N , registered dietitian, nutrition writer, and recipe developer. She says, “We all know the feeling of sleepiness that comes with having a large meal.”. The body naturally uses up a portion of its energy to digest extra food, which can cause feelings of tiredness and sluggishness. ”
Fortunately, there are plenty of solutions that will still leave you feeling satisfied! Murphy suggests that individuals should consume smaller meals and snacks every few hours to maintain their energy levels throughout the day. The type of food you consume, as well as the quantity, is crucial because meals containing simple carbohydrates and fat are more likely to cause fatigue than those with less carbohydrate content Plenty of protein ”