Decreased energy levels can cause fatigue, decreased concentration or lack of motivation. It may be caused by sleep deprivation or eating the wrong kinds of foods. Here are a few ways to boost your energy levels that have nothing to do with coffee.
1. Quit smoking
The tobacco contained in cigarettes lowers the capacity of your lungs to collect oxygen. A reduced oxygen level decreases the amount of energy produced by your cells. Nicotine may give you a temporary energy boost, but after a while, your energy levels will be depleted.
2. Drink more water
When you are dehydrated, your blood volume decreases. This means that less oxygen will be deposited in your tissues and you won’t be able to produce a lot of energy. You can tell that you’re dehydrated when your urine has a dark yellow color. You should drink at least 8 to 10 glasses of water every day.
3. Reduce alcohol intake
Alcohol increases levels of the inhibitory neurotransmitter GABA and blocks the release of the excitatory glutamate leading to sluggishness, sleepiness and decreased energy levels. Alcohol also leads to dehydration.
4. Exercise
People usually think that since exercise burns energy, it can leave you feeling worn out. When you perform a lot of aerobic exercises, there is an increase in the production of cellular organelles known as mitochondria, which are responsible for creating energy.
Secondly, regular exercise causes an increase in the volume of blood circulating in your system, which means that more oxygen will be deposited into your tissues, ultimately increasing the overall energy production. Also, exercise produces metabolism-boosting hormones like TSH, growth hormones and epinephrine which increase your energy levels.
5. Limit intake of foods with a high glycemic index
Foods like white rice and potato chips have a high glycemic index. Increased intake of these foods causes your blood sugar level to spike. This leads to a temporary increase in energy. It is better to take foods with a low glycemic index that will provide a sustained increase in your energy levels.
You don’t always have to drink coffee every time you feel exhausted. Coffee may disrupt your sleep patterns and cause you to get addicted to it. Small lifestyle changes like these will help boost your energy levels.
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