Everyone has times when they feel sluggish and want to regain their energy. In fact, his 2022 data from the American Psychological Association shows that about one-third of U.S. workers report mental fatigue, and nearly half say they are physically fatigued. All of this adds up to significant delays.
Problems with energy and fatigue are usually more serious than just quick fixes. However, there are things you can do to give yourself a little more oomph when it comes to your diet when addressing the underlying causes, such as health issues, work or life stress, or lifestyle adjustments that need to be made. . Some drinks can help boost your energy in a pinch. But don’t forget to try to get some more sleep tonight.
Photo recipe: A beet smoothie with anti-inflammatory properties that you want to drink every day
1. Water
Feeling a little sluggish? surprise! Maybe you need water instead of coffee. Why? You may be dehydrated. This can affect your muscles and brain cells, making you feel lightheaded and lethargic. “Every cell in your body needs water to function. Not having enough water in your body means all your cells are deprived of water. Even a small amount of water may work. “No, but it’s not very optimal,” says Samantha Cochran, M.D., registered dietitian at The Ohio State University Wexner Medical Center. A 2019 study of Chinese male students published in International Journal of Environmental Research and Public Healthdehydration left people with low energy, low mood, and problems with memory and attention.
When it comes to the amount of water you should drink, women should aim to get a total of 91 ounces of water from food and drinks per day. For men, it’s 125 ounces. Cochrane advises drinking water when you’re thirsty. Keep a water bottle nearby, choose a bottle that keeps the water at the temperature you like (cold vs. room temperature, etc.), and flavor it with fruit or water infusion packs (no added sugar) to keep her intrigued. states that it is possible. To drink more.
2. Coffee
Of course, coffee is also included in this list. Caffeinated coffee contains caffeine, a stimulant that binds to adenosine receptors in the brain. Adenosine makes you feel sleepy, but caffeine blocks that process from occurring, ultimately making you more awake and alert, explains JN Learning, a division of academic research. JAMA Network).
Coffee has many health benefits, from reducing the risk of heart disease to brain health. However, if you are in the habit of using Java, there are a few things to keep in mind. Cochrane warns against substituting coffee for breakfast. “Caffeine may give you a temporary energy boost, but the energy you get from food in the morning is likely to help you maintain energy throughout the day,” she explains. Additionally, pay attention to the amount of sugar in your cup. Sugar may also give you a temporary boost in energy, but fluctuations in blood sugar levels make you more likely to experience an energy crash.
3. Smoothie
Unlike water, coffee, and tea, a well-planned smoothie contains macronutrients (carbohydrates, protein, and fat) that provide calories that give your body energy. “Most drinks alone don’t provide a balance of all these nutrients, but smoothies and shakes may be an exception,” Cochran says. Additionally, smoothies can also be a source of hydration due to the addition of liquid, ice, and fruit. (Fruit is mostly water.) But just because it’s a smoothie doesn’t mean it’s automatically healthy. You can also add sugar, such as sugar-sweetened juice or sorbet. Cochrane recommends making it with protein sources (such as protein powder, yogurt, and milk), healthy fats (such as nut butters and avocados), and fiber-rich carbohydrates (such as fruits and vegetables).
4. Matcha
Stress greatly reduces energy. You may run out of energy quickly. If you’re in a stress slump, try hot or iced matcha. Healthy adults who consumed 2 grams of matcha (about 1 teaspoon) daily for two weeks had better cognitive function during and after stressful situations than those in the placebo group, a 2021 study finds. Became. nutrition research. The catechins found in tea fight the damage that free radicals do to the brain. Matcha also contains theanine, which is known to increase alertness, and caffeine as a bonus.
Matcha, especially when purchased as a “matcha drink” (as opposed to tea) at a coffee shop, may have added sugar. Find your favorite matcha. Even better, brew matcha at home using one of these healthy matcha recipes.
5. Fresh fruit and vegetable juices
According to a 2017 study published in PLoS OnePeople experienced an increase in vitality (a measure of how energized and “full of life” they felt) when they ate two additional servings of fruits and vegetables compared to a control group. I reported. Of course, fresh whole fruits and vegetables are different from juices. Still, researchers suspect that various vitamins, minerals, and antioxidants may influence human health through mechanisms such as improving blood flow to the brain and changing the gut microbiome.
Have an idea? Take two golden kiwis, puree them in a blender, and top with sparkling or coconut water for a kiwi refreshment. A small review published in 2022 found that eating two kiwifruits a day can improve not only your energy and mood, but also your sense of “vitality.” This is probably due to the high concentration of vitamin C in kiwifruit. nutrients.
6. Beet juice
Beet juice may not be your first choice of drink, but it may improve your athletic performance. 1 systematic review published in 2020 Critical reviews in food science and nutrition Another study published in 2020 found that beet juice can help reduce fatigue during sprint tests. nutrients concluded that beet juice improves performance during strength training. Beets contain nitrates, which are converted to nitric oxide. Nitric oxide is a molecule that helps dilate blood vessels and improve blood flow, increasing oxygen to your muscles and brain. This can make you feel like you’re not working as hard (and therefore needing more energy to engage in physical exertion).
More tips to boost your energy
Are you low on energy? Here are three lifestyle habits that will keep you energized and energized.
improve sleep hygiene
If you need According to the American Academy of Sleep Medicine, ingesting caffeine to stay alert, hitting the snooze button too many times, becoming more irritable, or more likely to make mistakes can lead to sleep deprivation. there is. It is helpful for him to get at least the seven hours of sleep per night that adults need, as recommended by the Centers for Disease Control and Prevention. However, the key is getting there. Good sleep hygiene, such as turning off electronic devices before bed, taking time to “chill out” and sleeping in a cool, dark, quiet environment, can help you get the sleep you need.
regular exercise
Sweating doesn’t make you tired, it just gives you energy. A 2022 meta-analysis found that people who maintain a moderate-intensity exercise routine benefit from “small to moderate” improvements in fatigue, energy, and vitality. frontiers of psychology. The greatest energy boost occurs when you do both strength and aerobic exercise, compared to just aerobic exercise. So either increase the weight or get used to doing a few rounds of squats.
Control your caffeine intake
Caffeinated beverages such as coffee are certainly good for your health, up to a point. If you’re consuming too much caffeine, Cochran says it’s important to break the cycle. “Everyone’s sensitivity to caffeine is a little different, but consuming too much caffeine in the morning can cause a drop in energy later in the day. This can lead to more caffeine and poor sleep quality. “And your need for coffee will increase even more in the morning,” she explains. If you notice that this is a pattern for you (you rely on caffeine in the morning to keep up your energy, but feel slumped later on), start to gradually reduce the amount of alcohol you drink in the morning, and reduce the amount of alcohol you drink in the afternoon. Try to eliminate caffeine. Cochrane advises. Soothing yourself with flavored sparkling water or herbal tea can help ease the transition.
conclusion
The best drink to maintain energy levels throughout the day isn’t coffee, it’s actually water. Be sure to drink H20 throughout the day. Other drinks can also be used to energize you, such as matcha or smoothies.
