Let's be honest: the last thing you want to do when you're feeling tired is eat.
The thought of having to sit down and chew anything, let alone make yourself a healthy meal, can seem more like a punishment than something that will help you feel better.
But it turns out there are foods that can actually help keep us alert and focused throughout the day—and they don't have to be boring or tasteless! Let's explore some healthy options below:
Coffee and tea
Coffee and tea are common sources of caffeine, which is a stimulant. Caffeine is also a diuretic, meaning that it can cause you to pee more often. Excessive caffeine consumption may lead to jitters and anxiety as well as insomnia or heartburn. If you're already prone to anxiety or insomnia, avoid coffee or tea before bedtime because the effects can be amplified when combined with these conditions. And unless you're an Olympic athlete trying for gold in the 100-meter dash, there's no need to go overboard with your intake: The average adult should limit themselves to 400 mg (about four cups) per day—more than that could cause negative health effects like dehydration and increased blood pressure.
Water
You know you should be drinking water, but you probably don't drink enough. If you're looking to boost your alertness and focus, it's important to start here.
Drinking lots of water throughout the day—especially when you feel thirsty—can help prevent dehydration and keep your body running smoothly. When we don't drink enough H2O, our bodies become dehydrated which leads to fatigue and grogginess.
So if you want some extra energy during the day without reaching for caffeinated beverages or sugary snacks, fill up on water! It's not just a great way to stay hydrated; it'll have positive effects on your mood too.
Caffeine-free supplements
While you may be tempted to add a supplement or two to your diet in an effort to boost productivity, the truth is that most supplements are not regulated by the FDA. This means that they are not tested for safety, and in some cases can be dangerous.
If you're looking for a way to stay alert and focused without consuming caffeine, there are other options out there. For example, try taking an herbal supplement like gingko biloba before pulling an all-nighter at work.
Be sure not to give these supplements (or drugs) to any children under 18 years old!
RED MEAT
Red meat is a great source of protein, which is essential for your body to function properly. Protein helps build muscle, enzymes, hormones and neurotransmitters—the chemical messengers that send signals from one nerve cell to another. Protein also helps you sleep better by regulating the release of melatonin in our bodies.
High-protein foods like red meat also help you build lean muscle mass as well as boost your metabolism so that you burn more calories each day.
Whole grains
Whole grains are a good source of energy. They're also rich in fiber, which can help you stay full longer. Whole grains contain B vitamins, magnesium, iron and zinc, all of which are important for maintaining a healthy brain.
The best way to get more whole grains into your diet is by swapping them out for refined versions like white rice or breads. Eat brown rice instead of white rice; eat whole-wheat pasta instead of regular pasta; choose whole-grain bread over white bread whenever possible.
Dark Chocolate
Dark chocolate is a good source of magnesium, which helps relax muscles and nerves. It also contains caffeine and phenylethylamine (PEA), a chemical that produces feelings of excitement and well-being.
This combination will ensure that you’re alert, focused, and ready to take on the world!
If you need an extra boost in the morning or just want something sweet after lunchtime, dark chocolate is your friend.
Nuts and seeds
Nuts and seeds are a good source of healthy fats, protein, fiber and vitamins and minerals. They're also a great source of energy—because they're packed with fat (good fat), nuts are slow to digest, which means they don't make you feel hungry again as soon as you've eaten them.
They're also rich in nutrients that keep you alert: magnesium helps regulate blood pressure while iron carries oxygen around the body. Vitamin B6 is important for nerve function while vitamin E protects cells from damage by free radicals - so-called 'bad' molecules formed during normal bodily processes or exposure to pollution or sunlight.
Keep in mind that not all foods listed here are going to be for you. Some are better suited for some people than others, depending on various factors like age and health status. So try out different options and find what works best!
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