Boost Energy Naturally Without The Caffeine Crash
If you’re like most overly busy adults, you rely on a morning cup of coffee to get your energy flowing. But when the inevitable caffeine crash hits, you reach for another cup, and another, just to keep going throughout the day. Don’t worry – you are definitely not alone, and as long as you aren’t dumping in loads of cream and sugar, coffee is actually a healthy indulgence that can lower your risk of heart disease.
However, there are ways to naturally boost your energy and sustain it through your day that don’t come with a caffeine crash. The first is simply to be mindful about your diet. Carb-heavy meals break down into sugar in your body very quickly and burn out just as fast. This leads to a crash similar to that experienced after caffeine, as well as some powerful cravings for junk food.
Preventing the crash
Your body does need carbs for energy, but the trick is to take them in along with protein, healthy fat, and fiber. This slows the absorption of glucose into your bloodstream and allows for consistent delivery, rather than a spike and a drop. Your body uses protein primarily to build and repair tissues, but any extra protein may also be converted to energy. Healthy monounsaturated fats also provide energy and make you feel full, while fiber modulates the digestive process.
Eating these elements in combination is the best way to give your body everything it needs to sustain energy without a crash between meals. Great balanced meals include oatmeal with fruit, a veggie omelet, and a chicken sandwich with avocado on whole grain bread.
But let’s be real here. Sometimes it’s just not possible to eat a balanced meal with all of the other responsibilities on your plate. In this case, there are certain supplements that can fill in the gaps. We will look at a few of the best ways to keep your fire from being doused by an energy crash, including how you can still enjoy your daily coffee, caffeine and all!
All those method work to reduce bloating, but science is beginning to show the major positive effects of gut health on belly bloat, specifically the effects of prebiotics and probiotics.
For women specifically probiotics aid in urinary tract, vaginal, digestive and immune health.
Rhodiola rosea is an excellent supplement to take if your lack of energy stems from physical or mental stress. It is an herb found in cooler mountainous areas that has been widely used to combat stress. Rhodiola relieves mental fatigue while improving physical performance, and has been studied for its ability to improve depression symptoms as well.
In a recent analysis of 11 studies on the benefits of rhodiola, 8 were found to provide proof that rhodiola can improve both physical and mental vitality. Even better, it comes with a very low risk of side effects and no major safety risks were found related to regular consumption.
CoQ10 is short for coenzyme Q10, which your body makes naturally. In fact, CoQ10 is found in every cell of your body. Cells use it to make energy and protect against oxidative damage from free radicals. When you don’t have enough, cells struggle to produce enough energy and fail to grow and thrive appropriately. That’s a surefire recipe for fatigue.
The level of CoQ10 in a body naturally decreases with age and in response to conditions like type 2 diabetes, as well as in people who take statins for high cholesterol. If you are experiencing a deficiency, a supplement could really help get your energy up. Both human and animal studies indicate that CoQ10 supplements are safe and effective in appropriate doses for boosting your levels to where they need to be.
Fatigue is the main symptom of iron deficiency because when you don’t have enough, your red blood cells become unable to effectively carry oxygen throughout the body. Deficiencies typically occur due to an iron-poor diet, blood loss, or pregnancy.
Your doctor can do a quick test to see if iron deficiency anemia is behind your fatigue and subsequent reliance on caffeine for energy. If you are deficient, a supplement will likely be necessary to correct the problem. Note that it can be dangerous to take too much iron, so we definitely recommend getting the test before starting a supplement.
Kickstart your metabolism into high gear
Codeage Exogenous Ketones capsules come in the form of BHB salts (beta-hydroxybutyric acid, also known as beta hydroxybutyrate). These BHBs are immediate sources of usable energy for your body. BHBs can be added to the ketones your body produces naturally through fasting, a ketogenic diet or independently.
They are beta-hydroxybutyric acid allied to mineral salts that provide your body with ready to use ketones. They may be a way to increase your ketone levels which may provide health benefits beyond its source of energy.
There are two basic ways your body can fuel itself. The most well-known is glucose. When you eat certain foods, your body will turn the food into glucose and release this in your blood where it can go to power up your different systems including your muscles, your organs and your brain.
Ketones are the other primary way you can fuel your systems. They are typically produced by the liver from fatty acids from the fat you eat or from the fat you store in your fat cells. While we often think of glucose as the primary fuel for our body, ketones appear to be just as if not more efficient in giving us energy and in particular our brains.
The primary way for us to make use of ketones is to fast (ingest no food at all and have only water, tea, coffee and electrolytes). This forces our body to use its fat reserves to create ketones to give energy to our systems. The other way is to go on a ketogenic diet, a diet low in carbohydrates and moderate in protein which does not bring in sufficient glucose to fuel your systems on glucose. Just as a fast, the ketogenic diet forces your body to burn fat as fuel. B
Vitamin B12 is critical to your body’s ability to transform food into available energy for your cells, as well as maintain the health of nerves and blood cells. A deficiency in B12 can lead to a type of anemia that causes fatigue and weakness. Because the body is unable to synthesize B12 on its own and must get it from food sources, it’s actually fairly common to be deficient in this vital nutrient.
B12 can be found in meat, fish, and dairy products, but older adults, vegetarians and vegans, and people with celiac or Crohn’s disease may not be consuming or absorbing enough. If this is the case for you, a B12 supplement can correct the deficiency and improve your energy levels.
Caffeine with L-Theanine
Lots of people use caffeine to boost their energy, but it will never be able to treat the underlying cause of fatigue. That’s why we’ve discussed the most common deficiencies that might need to be corrected. But if you’re just super busy or missing sleep for any reason, caffeine is a helpful tool to keep you going. Plus, coffee drinkers simply love their coffee, and we’d never tell you to stop drinking it all together.
Instead, take your coffee with a supplement of L-theanine. Studies have shown that this amino acid is able to promote relaxation without actually making you tired. The combination of caffeine and L-theanine has been found to improve reaction times and memory as well as relieve both mental and physical fatigue. You can get the energy boost you need without irritability and restlessness when it wears off.
Supplements are widely available, but L-theanine also occurs naturally in tea. Switching up your morning brew may be the simplest way to get that helpful L-theanine/caffeine combo. If it’s coffee or nothing for you, the addition of L-theanine can protect you from a crash as long as you stick to 3-5 cups per day.
Balance is key
In the end, like so many things in life, balance is key. Paying attention to a balanced diet and correcting nutritional deficiencies can make a huge difference in your levels of sustained energy. Energy boosters like rhodiola rosea and even caffeine are great to push you through when you need extra power to tackle your day - just don’t count on them to heal an existing problem.