Many of us turn to energy drinks for a quick pick-me-up, but these sugar-laden, highly processed drinks have been linked to a host of health problems. Nutrition expert Rob Hobson has shared his advice on how to keep your energy levels up without resorting to these potentially harmful drinks.
Many of us reach for these sweetened beverages when we need a quick energy boost, but that can often lead to energy crashes, warns the expert and author. Hobson highlights new studies linking energy drinks to hair loss, mental health problems and complications for people with heart disease – but despite these alarming findings, many people still consume them on a daily basis.
Research by Pro Plus shows UK adults feel they are operating at just 53 per cent of their maximum energy levels each day, with 40 per cent admitting to relying on sugary energy drinks for a quick energy boost. Rob Hobson shares his top tips for maintaining steady energy and focus without relying on energy drinks. These choices help keep blood sugar levels stable, which is critical for concentration and mental clarity, Express US reports.
Avoid processed foods
Rob says that unprocessed foods are key to boosting energy naturally, as they contain “complex carbohydrates”. He said: “Unprocessed foods, such as whole grains, legumes, fruit and vegetables, are nutrient dense and key to maintaining energy levels due to their rich content of complex carbohydrates, high fiber and balanced nutrients. These complex carbohydrates and fiber ensure a slower digestion process and a gradual release of energy, which helps stabilize blood sugar levels and prevent spikes and crashes associated with ultra-processed foods.”
Step out into the sunshine
Have you ever noticed that you feel more awake when the sun is shining? There is science behind it. Rob explained: “Exposure to natural light is the most potent element that affects our circadian rhythms. Start the day by either pulling back the curtains or taking a walk outside. This practice is beneficial for many reasons. The presence of sunlight leads to a decrease in melatonin levels ( sleep hormone) and increases the stimulating hormones norepinephrine and cortisol. Absorbing some sunshine signals your body that it’s time to start the day and get active.”
Check caffeine intake
Although caffeine can be useful for perking us up, be mindful of your intake. Rob suggests: “Caffeine, when used strategically, can be an effective tool for increasing alertness and concentration. Think of caffeine as your personal brain assistant – it’s there to give you a boost when you need it. Control your caffeine intake , through a high-quality supplement, can offer a more balanced energy boost compared to the fleeting boost of sugary drinks. This can be especially useful during work hours or when you need to focus on demanding tasks.”
Don’t skip breakfast
They say it’s the most important meal of the day, and it’s true—starting the day with a nutritious breakfast can significantly improve your energy levels, as well as cognitive function. By mixing complex carbohydrates with proteins and healthy fats, you give yourself a burst of slow-release energy. Try oatmeal with almond butter and berries, or wholemeal toast and eggs.
