The Doctor Is In

By Damon Raskin, M.D. | Special to the Palisadian-Post

Q:After years of being a coffee, tea and occasional soda drinker, I recently quit caffeine—and now I feel more tired, especially in the afternoons. What are some things I can do, besides consuming caffeine, to bring up my energy levels throughout the day?

As Oprah Winfrey once said: “Energy is the essence of life. Every day you decide how you’re going to use it by knowing what you want and what it takes to reach that goal.”

Feeling energized throughout the day is crucial for maintaining productivity and overall well-being. While caffeine is a popular go-to for an energy boost, there are many of us who cannot tolerate the jitteriness, heart palpitations, insomnia and other negative effects of this stimulant. Medically speaking, caffeine can also have adverse effects on blood pressure and irritate the bladder.

So, what are the natural things we can do to maintain energy throughout the day?

First, take a close look at your diet. Processed foods and foods high in simple sugars can cause a short burst of energy followed by a big crash. That Oreo and sugary orange soda will only get you so far.

Complex-carbohydrates, on the other hand, like whole grains, fruits and vegetables, provide a steady stream of glucose, maintaining energy for longer periods of time.

Proteins, including lean meats, beans and nuts, help repair and build tissues, which are essential for maintaining energy, and healthy fats in avocados and olive oil also offer long-lasting fuel.

Make sure to stay hydrated with lots of water throughout the day, as dehydration is another common cause of fatigue.

Exercise is a powerful natural energy booster, as it enhances cardiovascular health, improves oxygen flow and stimulates endorphins, which elevate mood and energy. As little as 30 minutes of moderate exercise most days of the week should do the trick.

It also goes without saying that adequate and quality sleep is essential to feeling energized throughout the day. Most adults still require seven to nine hours for optimal daytime performance.

Please speak to your health care practitioner if you have concerns about insomnia or possible sleep apnea, as these medical conditions need to be discovered and treated or you may still experience daytime sleepiness no matter what else you do.

Both chronic stress and sitting at a desk in front of a screen all day without much movement can lead to feeling exhausted. Incorporating mindfulness practices, such as meditation and deep breathing exercises, can reduce stress hormones and increase energy.

Taking regular breaks to stand, stretch or walk can also be important to incorporate in your daily routine. In fact, there is a well-known practice called the Pomodoro Technique to enhance productivity whereby you work for 25 minutes followed by a five-minute break. If possible, expose yourself to natural light, especially in the morning hours, and that can also improve alertness.

Finally, human interaction and staying mentally stimulated during the day can also keep energy levels up. Positive social interactions reduce stress, and keeping your brain focused on new skills, reading and learning can all boost cognitive function and energy.

By making some lifestyle adjustments, you do not have to rely on an addictive stimulant to maintain your energy throughout the day. These changes will not only boost energy but also contribute to better health in the long run.