Energy to the non-extreme
As a working woman, frequent traveler and mom of two, Carrie Kim knows what “low energy” feels like. But throwing back energy “shots” and cans of artificial energy doesn’t seem like an age-appropriate solution. “The industry has told us that energy is extreme, and I don’t think it has to be,” says Kim, now an owner and chief creative officer of Uptime, an energy supplement company that uses one-fifth of the active ingredients of traditional energy drinks. “We wanted to focus on mental and physical energy, not just an adrenaline rush,” she says. Other, more “natural” — which is widely defined — energy products are booming. Here’s what experts say to know about seven of them:
1. ‘Natural’ canned beverages
If you expect to find only whole foods at Whole Foods, wake up and smell the energy drinks: The store peddles canned drinks with ingredients like yerba mate, guarana and acai juice. “These products have become popular in the U.S. — we see them marketed for a lot of things from energy to weight loss to anti-aging,” says Dr. Jennifer Caudle, a family physician in New Jersey. But the evidence behind such claims is lacking. “Where something is sold is not necessarily an indication of how healthy it is,” Caudle says. And, if you’re avoiding caffeine, keep in mind that some “natural” ingredients are sources of caffeine, but the word may not appear on the label.
2. Caffeine
Not that caffeine is bad, of course. Coffee and tea are some of the most classic and culturally beloved sources of energy, and are quite natural — assuming they’re not buried in a Frappuccino or matcha doughnut. Up to four cups of coffee a day is safe for most healthy adults, research suggests. And about those alternative sources, like yerba mate, guarana, taurine and kola nut? Summer Ashley Singletary, an herbalist and communications manager at Traditional Medicinals, finds that some can deliver more sustained, nourishing energy than coffee when consumed like a tea. “They might have different nutrition values and different health benefits because all plants are complex, but they all have caffeine,” she says.
3. Scents
Singletary doesn’t even digest one of her energy-boosters of choice: essential peppermint oil, which she waves under her nose when dragging. “I think certain smells are really awakening — peppermint, rosemary, citrus smells,” she says. “How you bring that into your life is up to you.” For example, you can use essential oils in the shower or light a rosemary-scented candle. And speaking of inhaling, breath work can be awakening too, Singletary adds. “It’s so easy; it’s free,” she says. Just look online or for an app to guide you. “There are breathing exercises that are really awakening, just like there are yoga practices that are energizing while others are more relaxing.”
4. A walk (outside)
The research is in: When sleep-deprived college students casually walked up and down stairs for 10 minutes, they felt more energetic, vigorous and motivated to work than on the days they took a caffeine capsule or placebo instead. Even better, take your walk outside in the sun when possible: Other research shows how “fresh air” can support your mental health, and vitamin D — aka the sunshine vitamin — is well-known to boost energy. “The ways I recommend getting energy aren’t in the form of getting a drink,” says Caudle, also an associate professor at Rowan University School of Osteopathic Medicine in Stratford, New Jersey.
5. Food
If you’re constantly dragging, look no further than the original source of fuel — food — for a boost. “Patients feel sluggish because their diet is poor,” Caudle says. “A poor diet doesn’t give us the fuel we need to carry out what we need to carry out.” Think lean proteins (beans, fish and poultry), healthy fats (nuts, avocados) and whole grains (quinoa, oatmeal or whole-wheat bread), along with plenty of fruits and vegetables, Caudle recommends. Those “natural” choices will help sustain energy since they’ll deliver nutrients to your body without taking you on an energy high and crash, the way sugar-laden and highly processed foods might.
6. Sleep
It’s so obvious it can be overlooked: “We don’t feel energized because we’re not sleeping enough,” says Caudle, who recommends about eight hours of high-quality sleep each night. That means limiting alcohol, heavy meals and screen time before bed, and sleeping in a cool, dark place. If you can’t knock out all of your sleep in one night (it happens), try napping. Research has found that a 60- to 90-minute nap can work just as well to boost certain brain functions as a full night of sleep, and can also improve heart health, metabolism and mood.
7. A checkup
Still feeling lethargic? It may be time to visit the doctor, experts say. “A lot of times, we see people say, ‘I’m sluggish’ — sometimes that ties into their mental health,” Caudle says. It could also reflect their physical health, indicating low blood pressure, thyroid problems or conditions like the controversially named adrenal fatigue. “A lot of times, people are constantly in a place of stimulation, and the reason they’re fatigued is they’ve taxed their adrenals,” Singletary says. “It’s hard for them to create their own sustained energy.” But if you can get a diagnosis and treatment, you may be able to tap into the most natural source of energy of all: yours.
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7 ‘Natural’ Alternatives to Energy Drinks originally appeared on usnews.com
