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Health & Fitness 7 caffeine-free fixes to ease winter tiredness

19:51  05 november  2017
19:51  05 november  2017 Source:   countryliving.co.uk

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Fatigue is a huge problem for many over the colder months. Concerned you're suffering with tiredness ? Power Health Nutritionist Sarah Flower Wellbeing. 5 remedies to boost your immunity this winter . Exhausted by winter colds. Ease the pain, drug free . Caffeine 'may ease symptoms of Parkinson's'.

Caffeine level caffeine free . Compare. Where to buy. Need help quittng caffeine? Download our 100+ page book. Completely Free.

  7 caffeine-free fixes to ease winter tiredness © Provided by Shutterstock As winter approaches, so do the shorter days, leaving many of us feeling increasingly lethargic and in need of an energy boost. Fatigue is a huge problem for many over the colder months. Concerned you're suffering with tiredness? Power Health Nutritionist Sarah Flower shares her top tips on how to boost energy levels enabling you to keep your Joie de vivre this winter.

1. Herbal healing

"In Chinese medicine, Ginseng is known as an all-healing herb; thought to improve with cognitive function, memory, energy levels, and mood. Panax Korean ginseng, specifically, is effective in boosting energy. Opt for a high quality ginseng."

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When your energy level falls into the red zone, you probably reach for our culture's quick fix : caffeine . “You disconnect from the big U-Haul of worries that people carry around with them,” explains Dr. Teitelbaum. “You’re just being free for a while.”

7 caffeine - free fixes to ease winter tiredness . "Sugar in beverage form is readily digested, absorbed and taken up in the bloodstream." That doesn't mean you have to stay away from caffeine altogether though.

NetDoctor's in-house pharmacist Rita Ghelani says:

"Ginseng is readily available in pharmacies and it well recognised as a supplement to help with cognitive performance (alertness) and reducing fatigue. It is thought to work by increasing the levels of neurotransmitters in the brain, such as dopamine, noradrenaline and serotonin. I would be happy to recommend it to someone who said that they needed help to increase energy levels."

2. Drink up

"We often confuse hunger and thirst. Dehydration can make us tired, lethargic and can trigger headaches, especially when in a central heated room all day with little fresh air. Keeping hydrated can help your body work more efficiently, aid the transportation of nutrients and help maintain our energy levels."

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When your energy level falls into the red zone, you probably reach for our culture's quick fix : caffeine. In fact, women in their 30s consume about 165 milligrams of the stuff each day, but by age 50, the daily average leaps to 225 milligrams, a recent USDA report reveals. 7 Caffeine - Free Energy Boosters.

3. Eat well

"Comfort eating and 'carb-loading' are both very common in the winter months, so try to be mindful of your food choices. Limit the amount of sugar and refined carbohydrates you consume as these can initially boost energy but will then leave you feeling even more fatigued as your blood sugar drops. Keep your blood sugar balanced by opting for a diet rich in low GI complex carbohydrates, good protein and healthy fats.

"Opt for nutrient-rich foods especially B-vitamins, including B12, such as nuts, yeast extract, eggs, liver, beef, sardines, wheat germ, brown rice, recommended in times of fatigue, low energy, stress and depression."

a bowl of food with broccoli © Provided by Hearst Communications, Inc 4. Don't be afraid of oils

"Fish oils can help to reduce the production of adrenal hormones, which directs energy and resources away from activities such as digestion and reproduction, and towards the heart and limb muscles. The adrenals also release cortisol as part of your stress response, which is involved in blood sugar regulation, blood pressure regulation, immune responses and inflammation processes. Over stimulation of the adrenals can lead to chronic fatigue. Omega 3 fish oils are known to both relieve stress and anxiety and to regulate inflammation."

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Caffeine - Free Strategies to Stay Energized. Many people go straight for coffee when they’re feeling tired . Caffeine may be the best-known quick fix when tiredness hits, but there are plenty of other ways to boost energy and get going.

That sets up the perfect storm to make the correlation between tiredness and caffeine . Why Does Coffee Make Me Tired ? Coffee is my passion, and I made this website to share that with the world. I hope that you enjoy it and please feel free to contact me if you have any questions.

5. Get outside and exercise

"Whether you prefer a short walk on your lunch break or a run at your local park, getting outside and moving can help to boost mood and reduce stress. A brisk walk is also shown to boost energy, reduce blood pressure and lift mood. Getting outside should also help to top up your vitamin D from sunlight exposure. However, it is difficult to get enough vitamin D from sun exposure in the winter months so a daily D3 supplement is recommended."

6. Good quality sleep

"Sleep is the body's way of repairing, restoring and regulating itself. Using electrical devices such as a phone or tablet before sleep can impede production of melatonin making it harder to get a good night's sleep. The hormone cortisol can also build up through stress, anxiety and late nights. Aim to be fully asleep by midnight, so that cortisol levels can dip to their lowest between then and 4am."

7. Blood tests

"If you're still struggling with fatigue, despite a good diet and sleep, you may need to have a blood test to check your levels of iron, B12, thyroid and adrenal function. Speak to your doctor to help rule out any health issues."

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1. Before winter arrives Before the weather gets too perilous, it's best to put your car in for a health-check, which can often catch issues that you haven't noticed or that might become a serious issue while on the road. 7 caffeine - free fixes to ease winter tiredness .

What about you? Have you got into the habit of gulping caffeinated beverages whenever you feel a bit drowsy? Perhaps you’ve broken free of caffeine and have a tip or two of your own to share?

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This is What Happens to Your Body When You Drink Water

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