Whilst on your fertility journey, you might be limiting your caffeine intake to no more than 200mg per day. One of the concerns that many worry about is that they be lack the energy that having caffeine throughout the day gives them. However, there are lots of ways to support your energy levels without caffeine. Here, Jen gives us the lowdown on natural ways to support your energy levels without needing to lean on caffeine:
1. Support the Circadian Rhythm
A consistent sleep-wake cycle is essential for energy. Waking and going to bed at the same time each day, including weekends, strengthens the body’s circadian rhythm, promoting better rest and alertness. Morning exposure to natural light is also crucial, as it suppresses melatonin (the sleep hormone) and boosts serotonin levels, making you feel more awake. Aim to spend at least 10-15 minutes outside shortly after waking up. This simple step helps keep your biological clock on track, ensuring you feel energized throughout the day and improving sleep quality at night.
2. Workout First Thing
Morning exercise works in sync with the cortisol awakening response (CAR), which causes a natural increase in cortisol levels in the morning. Exercise amplifies this effect, helping wake up the body and mind, especially if you tend to feel sluggish first thing. Physical activity also stimulates endorphins and dopamine, enhancing mood and alertness. Try a short, brisk workout or a stretch session to get blood flowing, reduce grogginess, and set a positive tone for the day. This routine also helps regulate energy levels, reducing the need for a caffeine boost.
3. Hot and Cold Shower for Energy
Alternating between hot and cold water in your shower is a powerful, natural way to wake up. The sudden temperature shifts boost circulation, energise the nervous system, and support hormone balance. Hot water relaxes muscles and opens pores, while cold water constricts blood vessels, which helps to increase blood flow and stimulate alertness. This practice can support the body's detox pathways and stimulate lymphatic drainage. Start with a warm shower and finish with a brief cold rinse to feel invigorated and more awake.
4. Eat a Protein-Rich Breakfast
A balanced breakfast with protein, B vitamins, and magnesium is crucial for sustained energy. Protein provides amino acids that stabilise blood sugar and prevent energy crashes, while B vitamins and magnesium aid in converting food to energy. Good options include eggs with spinach, Greek yoghurt with berries and seeds, or a smoothie with protein powder, leafy greens, and almond butter. This nutrient-dense breakfast fuels the body, supporting brain function and keeping you feeling fuller longer—without the energy dips that sugary breakfasts can bring.
5. Caffeine Alternatives: Matcha and Ginger
If you miss caffeine, consider a matcha, which provides a steadier energy boost. Matcha contains some caffeine but also L-theanine, an amino acid that promotes calm alertness without jitters. Another energising option is a ginger shot. Ginger stimulates circulation, warming the body and increasing alertness naturally. It’s a great caffeine-free choice for those needing a quick pick-me-up, as it also supports digestion and helps clear mental fog.
6. Adaptogens for Energy and Stress Support
Adaptogens like maca, ashwagandha, and rhodiola help regulate stress responses and support energy levels. These herbs work by adapting to your body’s specific needs, either boosting energy if you’re fatigued or calming you if stress levels are high. Maca is known for increasing stamina and libido, ashwagandha reduces cortisol levels, and rhodiola enhances focus and resilience. Including adaptogens in smoothies, teas, or as supplements can support daily energy, stress management, and mental clarity.
Disclaimer:Â All of the information on this website is provided for general information only, it should not be treated as a substitute for the medical advice of your own doctor or any other health care professional providing personalised nutrition or lifestyle advice. If you have any concerns about your general health, you should contact your local health care provider. Some supplements should not be taken alongside certain medications. Seek the advice of a registered nutritionist or your GP before making changes to your diet or lifestyle or when taking supplements.
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