If you’re like most people, you probably start your day with a caffeinated beverage. Whether it’s coffee, tea or one of the many popular energy drinks on the market, many American adults include at least one or two servings of caffeine in their morning routine to jumpstart their day and get some energy. But are you one of those people who literally can’t make it through the day without several more hits of caffeine throughout the day?
Energy for Your Body
Nearly everyone understands that we get our energy from the foods we eat. Why then, do some of us lack energy throughout the day, despite getting enough sleep? The answer may lie in the types of food energy we rely on.
Do you begin your day with cereal, muffins, donuts or other carbohydrate-heavy foods? A breakfast high in sugar and refined grains will give you significant energy initially, but the burst is short-lived. Healthy fats and protein are a longer-lasting fuel because your cells take longer to metabolize fat and protein molecules than they do simple carbohydrates.
The Between-Meal “Droop”
If you don’t get enough complex carbohydrates, fats and protein in your breakfast, the sudden drop in cell energy, often known as the “sugar crash”, may find you reaching for your energy drink of choice. While food energy is preferred, your body—and brain—can get by on caffeine just well enough for it to become a habit. In addition to its effects being habit-forming, caffeine is physically addictive. Withdrawal symptoms such as headaches are common among users who suddenly stop their caffeine intake.
Of course, like any drug, caffeine’s effects wear off over time. If your cells aren’t getting sufficient energy from food by the time the drug wears off, you may find yourself reaching for another cup. Additionally, since many of these beverages are high in sugar, they can take you straight to another sugar crash, further motivating you to seek another caffeinated drink.
Breaking the Cycle of Fatigue
Many people, when trying to cut back on caffeine, may not fully understand how this cycle of fatigue affects them. If you’re trying to reduce or eliminate caffeine, it’s best to start by eliminating the conditions that are robbing your cells of the energy they need to function efficiently.
Develop Good Sleep Habits
It may seem obvious, but the first thing to look at when you regularly lack energy is whether you’re getting enough good, quality sleep. Most adults need six to nine hours of uninterrupted sleep each night in order to feel their best. To achieve good, quality sleep, try the following:
- Your bed is only for sleep and sex. No reading, TV, crosswords or other activities.
- Enjoy a period of electronics-free quiet time before retiring.
- Keep lighting low. If you can’t darken the room (and keep it dark until wake time), get a comfortable sleeping mask.
- Avoid caffeine for six to eight hours before bedtime.
Replace Carbs With Protein and Fats
Now that you’re getting your shut-eye, have a good look at your diet. Instead of grains and sweets, try a breakfast of healthy fats and protein. Some good choices are eggs, nuts, cheese (in moderation) and lean meats.
For lunch, try a salad, or a sandwich on 100 percent whole grain bread. Any sensible choice will do, and try to have a different lunch each day. Plan to have a small, sugar-free snack between meals as well.
Could Hormones be Behind Your Lethargy?
If these lifestyle adjustments don’t give you the sustained energy you need to get through the day, a hormone imbalance could be a contributing factor to your sluggishness. Hormones direct all your body’s processes. From hunger and satiety to sleep patterns, an improper balance of hormones may be sabotaging your efforts to boost your energy.
A treatment strategy of lifestyle adjustments and bioidentical hormones could be the comprehensive approach you need to kiss your caffeine habit goodbye.