A dietitian shares 5 foods she eats ‘for energy and focus’—without the coffee or caffeine

I was a coffee enthusiast for most of my adult life. But four years ago, after a car accident concussion, my doctor suggested taking a break from caffeine to see if it would help alleviate my headaches and brain fog symptoms. Did.

Although research is limited, some researchers have found that too much caffeine can already stimulate the sensitive brain and slow recovery, especially in the first few weeks after an injury.

As a dietitian for 20 years, it was enough motivation for me to give up caffeine and find alternatives to energy and concentration.

However, keep in mind that caffeine tolerance varies from person to person. For healthy adults, the FDA states that 400 milligrams (about 4-5 cups) of coffee a day is generally unrelated to dangerous effects. However, if you begin to experience signs of excessive intake (sleep disorders, tachycardia, feeling of jitter), it is advisable to reduce it.

Here are five foods and drinks I stock up to maintain energy without caffeine, in addition to prioritizing sleep, physical activity, and outdoor time.

It sounds basically, but keeps hydrating Using water helps maintain energy levels by continuing to energize your muscles.

On the other hand, according to a study quoted by the CDC, dehydration can desensitize you and cause obscure thoughts and mood changes.

The amount of normal water an adult should drink daily depends on activity level, environment, and other factors. However, I try to drink 8 glasses (about 64 ounces or 1893 ml) daily.

Getting enough sleep helps maintain attention during the day, but we all know that getting a good rest can be difficult.

Eat kiwifruit. These nutritious berries are rich in serotonin, a hormone associated with sleep regulation. In a 2011 experiment, we found that eating two kiwifruits every night for a month, one hour before bedtime, improved total sleep time and sleep efficiency.

Eat kiwifruit as a snack before bedtime. The better I sleep, the less my desire for caffeine the next day — Double Win!

Iron helps transport oxygen throughout the body. If you are deficient in iron and have not reached where you need oxygen, you can feel very tired.

Lean beef is one of the best sources of iron. I try to include it in my diet twice a week to ensure that my body gets the iron it needs. I’m particular about 4 ounces of lean cuts such as flank steak and round steak eyes.

According to the Department of Dietary Supplements, 3 ounces of minced 95% lean beef contains 2 milligrams of iron. This is 11% of the recommended daily iron intake for women and 25% for men.

If you don’t eat meat, you can get iron from other foods such as spinach, legumes, quinoa, broccoli, and tofu.

Carbohydrates are the body’s main source of energy. Starch is a complex carbohydrate made from small chains of sugar. When these chains are broken down during digestion, we gain energy.

Plant-based foods such as pasta are an excellent source of starch and contain a variety of B vitamins that support energy levels.

However, some people get sleepy if they eat too much pasta at one time. To visually check the proper serving size, it is helpful to remember that one serving of cooked pasta is about the size of a baseball.

For dinner, you may combine gluten-free pasta with extra virgin olive oil, sautéed vegetables, lean proteins such as chicken and shrimp, and a small amount of parmesan.

Lauren Manaker An award-winning dietitian “First Mother’s Pregnancy Cookbook: Nutrition Guides, Recipes, and Dietary Plans for a Healthy Pregnancy.” She has played a leading role in Academy of Nutrition and Nutrition Writing for publications including HealthDay When Live strong..Follow her Instagram..

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