How to boost your energy levels
Try to avoid relying on caffeine.
Now, I know what you’re thinking...how can you live without coffee. The mug of liquid gold that turns grumpy into happy every morning. We’re not going to suggest you go cold turkey on caffeine (we are a tea company after all). Caffeine works to keep you alert, and it can very quickly pull you out of that early morning brain fog. Caffeine blocks the adenosine receptor. By blocking the effects of adenosine, caffeine keeps you from feeling sleepy. Caffeine also triggers the release of adrenaline in a response to neural excitation in the brain. 1 cup of coffee contains roughly 95 mg of caffeine, this is almost double the levels found in black tea- and more than triple the amount found in a cup of green tea.
In terms of ways to boost your energy, this all sounds great doesn’t it? However, as a long term, energy boosting solution, it just doesn’t cut it. Caffeine is absorbed into the body after around 45 minutes post consumption and caffeine levels peak in the blood anywhere from 15 minutes to 2 hours.
And here it comes… the dreaded crash. Remember that adenosine hormone? Whilst your favourite cup of instant has worked tirelessly to block your adenosine receptor from making you sleepy, your brain has continued to produce it as normal. As the caffeine leaves your system, the buildup of adenosine that is then released can bring along with it those feelings of tiredness and fatigue. The only way you can maintain the energy boosting effects of caffeine is to keep consuming it- with this you may build up a tolerance and may not even feel the effects. Excessive caffeine consumption- especially late at night- can cause sleep disruptions which will negatively impact your energy levels during the day.
The effects of caffeine early in the morning may suppress your appetite which may encourage you to skip breakfast- one of the most important energy boosting steps of the day. Caffeine is also a diuretic, which means it causes you to lose water through urination. The more water you lose, the more dehydrated you become. Dehydration can manifest through fatigue and lethargy. This is why it’s important to:
Consume more water than you regularly would if you’re drinking caffeine
Have caffeine in smaller doses and less often
Stop drinking caffeine at least 6 hours before bedtime (caffeine can remain in the body for a lot longer)
Make sure you’re getting enough B vitamins.
Understanding what vitamins are and how they work can be overwhelming. The wellness shelf in the supermarket can leave you feeling not-so-well. At TEA+ we like to simplify things, and that’s why our teas are designed for function and are formulated to target specific areas of our health.
B6 helps the body to use and store energy from protein and carbohydrates in food- it can be found in a variety of foods such as:
When it comes to combating tiredness and fatigue, B vitamins are your best friends. Most B vitamins are involved in helping the body release energy from food. They don’t provide you with energy themselves but they are the tools which you can use to harness energy from the foods you eat. A lot of B vitamins cannot be naturally stored in the body so we rely on our daily diets to supply them. That’s why it’s really important that you’re eating a balanced and varied diet.
Poultry, such as chicken or turkey
Some fortified breakfast cereals
It’s important to try to incorporate some of these foods into your daily diet. An easy way to do this would be to have porridge for breakfast or to snack on peanuts throughout the day.
Vitamin B12 also helps to release energy from food. Good sources of B12 are:
It can be very difficult to get the right amount of B12 if you follow a vegan diet. It is recommended that you supplement B12 if you are vegan.
TEA+ Energy is a tasty way to supplement B vitamins, which are vital to maintain energy levels across the day. Containing Vitamin B6, B12, Folic Acid and Biotin, TEA+ Energy contains the toolkit you need to make the most out of your fuel.B vitamins can also boost your mood- they support neurological and psychological function, helping to keep mood high and productivity to a maximum.
We challenge you to swap out your coffee for a cup of TEA+ Energy (lets see how long you can go for!)
Choose more efficient foods!
If you live a busy lifestyle and need ways to make your diet more efficient, we suggest that you start thinking about making “smart” food choices. When we say “smart” we’re talking about the foods that have a high nutritional content and foods that release energy slowly across the day and not all at once.
Eating fresh fruit and vegetables ensures high nutritional value. The best way to make sure that your produce is fresh is to try to buy seasonally and locally. If you purchase produce from a local supplier then you’ll know the produce you’re eating hasn’t travelled miles and miles to get to your plate.
Carbohydrates are broken down into glucose before it’s absorbed into your blood. Glucose is used by your body for energy. This is the fuel that we use for all activity going on in the body, including breathing- and that’s pretty important.
Carbohydrates such as white bread and rice, breakfast cereals and white potatoes break down into glucose rapidly and these quick releasing carbs cause a sharp rise in your blood sugar levels. Starchy carbohydrates that are high in fibre, vegetables, fruit and legumes are better sources of energy as they are slow releasing. This means your blood sugar remains more stable between meals. These healthier carbs are also a good source of important vitamins and minerals. Some good sources of slow releasing carbs are:
- Wholegrain bread and cereals
- Sweet potatoes
- Butternut squash
- Pulses and lentils