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Published on February 26, 2021

8 Best Natural Energy Drinks For An Instant Energy Boost

8 Best Natural Energy Drinks For An Instant Energy Boost

Need an energy boost? Don’t reach for that soft drink! Sure, the sugar and caffeine might make you feel more energized, but that feeling is only a temporary spike in blood sugar. When it wears off, you’ll crash—and feel even worse than before!

The good news is that there are plenty of natural energy drinks that can ramp up your energy levels without spiking your blood sugar. That means no energy crash and no empty calories. Many of these drinks can even be made at home, so you can easily avoid the added sugars and artificial ingredients.

Here are eight of the best natural energy drinks you can try (and make) for yourself at home.

1. Kombucha

Kombucha is a fermented tea made with a SCOBY (symbiotic culture of bacteria and yeast). Kombucha has a long list of health properties: B vitamins, glucuronic acid (a detoxifier), and loads of antioxidant-rich polyphenols. But what kombucha is best known for is its probiotic bacteria and acetic acid, which have been shown to boost energy levels.[1]

Probiotics play a huge role in energy production. Studies suggest that by improving the balance of healthy bacteria in your gut, your “friendly” bacteria will be better able to break down the nutrients in the food you eat.[2] This means you’ll get a natural energy boost from eating the right foods!

Acetic acid has even been shown to increase your metabolism, which means you’ll be using calories from food more efficiently. Acetic acid is the only short-chain fatty acid to reach the systemic circulation in significant amounts where it provides energy for muscles and other tissues. It’s also non-insulinogenic, which means it won’t give you a blood sugar spike.

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You can brew kombucha yourself at home by obtaining a SCOBY, or you can buy bottled kombucha in a store. Just make sure you buy the real stuff![3]

2. Oolong Tea

Poor energy levels can be reversed with a delicious cup of oolong tea. This ancient Chinese beverage is also known as “black dragon tea,” and it’s packed with catechins similar to those found in green tea. These catechins work by promoting your body’s ability to break down fat, which can boost energy levels.

Studies suggest that the catechins in oolong help your body to use fat cells for energy, while the mild caffeine content can give you a quick boost for getting through the day. It’s also been found that drinking full-strength oolong tea may increase energy expenditure and fat oxidation by 12%, which means you’ll be better able to obtain energy from food. It may even help with weight loss![4]

You can make oolong tea with tea bags or loose leaves. Try blending it with green tea for an added boost!

3. Green Tea

Famous the world over, green tea is a powerhouse of health benefits and is often included in the list of beverages used by athletes for extra energy. The caffeine content of green tea is mostly responsible for its energizing benefits. Studies have shown that a regular cup or two of green tea can boost your metabolism and maintain healthy energy levels throughout the day.[5]

Moreover, green tea is believed to increase fat-burning by encouraging your fat cells to release fat, then stimulating your liver’s ability to convert that body fat into energy. This is particularly helpful for weight loss! Try drinking green tea throughout the day to keep your metabolism ticking and your brain active. A cup or two before a workout could also contribute to your endurance and stamina.

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4. Kvass

Kvass is another fermented food, like kombucha—but it’s made from rye bread.[6] This traditional Slavic and Baltic drink is actually known as “black bread,” and it’s still enjoyed in many Eastern European countries.

Kvass can be flavored with fruits, such as strawberries and raisins, or with herbs, such as mint. Traditionally, kvass is served unfiltered with its natural yeast content, which adds to its unique flavor. It’s a good source of B vitamins, which help your body produce energy. Kvass also contains lactic acid and simple sugars, which can be helpful for a quick boost.[7]

Like kombucha, the fermenting process of kvass allows for beneficial bacteria that may improve your digestion. This means you’ll be better able to absorb the energy content of foods you eat. Kvass can also be made with beetroot, which boosts its nutritional content and has excellent benefits you’re your gut microbiome. Beets are a good source of folate, vitamin C, potassium, iron, and phytonutrients. These are made more bioavailable when fermented into kvass!

5. Matcha

Matcha is one of Japan’s most revered beverages. It’s made by crushing green tea leaves into a fine, bright green powder before being mixed in with hot or cold water. This process helps to retain many of the natural antioxidants and other nutrients in the leaves.[8]

The matcha tea bushes are grown in areas out of sunlight, which delays photosynthesis and slows the growth of the plant. The result is a higher concentration of chlorophyll, a powerful detoxifier, and a good energy source.

Drinking matcha means you’re drinking the whole leaf—all the natural caffeine and antioxidants. The nutritional content is thought to be almost 10 times greater than traditionally steeped green tea! Best of all, matcha provides the energy that comes on gently, rather than the “hit” that coffee supplies.

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6. Coconut Water

Coconut water may be 95% water, but it’s still a great source of energizing minerals. Coconut water is the clear liquid found in green coconuts, and it’s a naturally sweet and refreshing drink.

Coconut water is a much healthier alternative to sports drinks—and contains more than 10 times the potassium! Potassium helps to maintain a healthy balance of electrolytes, which is essential before and during exercise as it has less sodium—the main electrolyte you lose with sweat—than most sport’s drinks. The magnesium in coconut water also supports normal energy production and reduces cramping so you’ll be able to keep exercising for longer.[9]

Most importantly, coconut water has fewer carbohydrates than many commercial sports beverages, which is important for proper rehydration after exercise.

7. Yerba Mate

Yerba mate is a traditional drink made from the dried leaves of Ilex paraguariensis, a type of holly native to South America. It’s a very social drink and famous throughout South America.

Yerba mate can boost your energy levels in much the same way as coffee but without the caffeine jitters! In fact, the energizing effects of yerba mate are described as gentle and calm. Mate drinkers report that they feel more alert but don’t experience the crash that coffee can produce.

It’s for this reason that many athletes use yerba mate to enhance their physical performance before a workout or event. It’s also believed to be helpful to those suffering from mental or physical fatigue or chronic fatigue syndrome.

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It’s also mentally energizing—yerba mate enhances memory, boosts mood, and increases concentration. It’s said to make you feel more motivated and be productive by stimulating the production of the neurotransmitter dopamine.[10]

8. Carrot Juice

Carrots are a fantastic source of beta-carotene—the provitamin A carotenoid which your body can quickly convert into vitamin A. Beta carotene is a powerful antioxidant that not only protects your body from free radicals but also bolsters energy levels.

Vitamin A plays many roles in growth and development, and it’s especially important in maintaining energy. Research has shown that vitamin A is crucial for assisting with daily energy production and physical activity.[11] Our cells create energy by first creating adenosine triphosphate (ATP), the energy-carrying molecule found in the cells of all living things. To do this, our cells first need sufficient vitamin A. Low levels of vitamin A will directly affect your body’s ATP production, causing your energy levels to dwindle.

Carrot juice is one of the healthiest veggie-based drinks out there, and it has much lower sugar than fruit juices! It’s also super easy to make at home.

Final Thoughts

You don’t have to consume artificial energy drinks to get the energy boost you need. Try out these eight natural energy drinks that are packed full of micronutrients to keep you healthy, active, and energized. You just have to put in a little more effort in preparing them, but I guarantee it’s worth it.

More Natural Energy Drinks

Featured photo credit: Raimond Klavins via unsplash.com

Reference

More by this author

Lisa Richards

Nutritionist, Creator of The Candida Diet, Owner of TheCandidaDiet.com

How to Stop Overeating the Healthy Way (Step-by-Step Guide) 8 Best Natural Energy Drinks For An Instant Energy Boost 6 Health Benefits of Turmeric (And How to Take It for Good) 7 Homemade Diet Foods That Are Good For Your Health 25 Best Weight Loss Breakfast Ideas for Busy People

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Last Updated on April 19, 2021

How to Spot the Signs of Burnout and Overcome It Fast

How to Spot the Signs of Burnout and Overcome It Fast

Burnout is an issue that many associate with work, but it can actually occur in just about any area of life where you’re overdoing it. Knowing how to spot the signs of burnout is important in order to confront it before it destroys your energy and motivation.

If you’re having trouble focusing on your next task, have an immense urge to crash on the couch for a Netflix binge, or can’t seem to get yourself to wake up on time, even though you have a lot on your plate, you may be experiencing the symptoms of burnout.

According to Deloitte’s workplace burnout survey, “many companies may not be doing enough to minimize burnout.” This is to say that the responsibility is not only on the employee. According to that report, nearly 70 percent of professionals feel their employers are not doing enough to prevent or alleviate burnout within their organization, and they definitely should.[1]

Too many companies don’t invest enough in creating a positive environment. About one out of five employees said that their company does not offer any programs or initiatives to prevent or alleviate job burnout. It is the culture, not the fancy well-being programs, that would probably do the best work.

This is a significant problem for individuals and companies, and it’s also an issue on a macro level. A Stanford University investigation found that more than 120,000 deaths per year, and approximately 5%–8% of annual healthcare costs, are associated with the way U.S. companies manage their workforces.[2]

It is both the employee and the employer’s responsibility—and the latter can certainly do more than they have in recent years.

In this article, I’ll guide you on how to know if you suffering from the signs of burnout and, more importantly, what you can do about it.

Who Is Prone to Burnout?

For starters, it is a good thing to know that you’re in good company. According to a Gallup poll, 23% (of 7,500 surveyed) expressed burnout more often than not. Nearly 50% of social entrepreneurs who attended the World Economic Forum’s Annual Meeting in 2018 reported having struggled with burnout and depression at some point.[3]

According to Statista (2017), 13% of adults reported having problems unwinding in the evenings and weekends. According to a Deloitte survey (consisting of 1,000 full-time U.S. employees), 77% of respondents said that they have experienced employee burnout at their current job.[4]

Burnout is not only an issue of the spoiled first-world. Rather, it is a serious matter that must be taken care of appropriately. It affects so many people, and its impacts are just too significant to be ignored.

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Some occupations are more prone to burnout, such as people who deeply care about their jobs. According to the Harvard Business Review, “Passion-driven and caregiving roles such as doctors and nurses are some of the most susceptible to burnout.”

The consequences can have life or death ramifications, as “suicide rates among caregivers are dramatically higher than that of the general public—40% higher for men and 130% higher for women.” It is also the case for teachers, non-profit workers, and leaders of all kinds.[5]

Deloitte’s survey also found that 91% say that they have an unmanageable amount of stress or frustration. 83% even say that it can negatively impact their relationships, and millennials, despite their seemingly carefree attitudes, are slightly more impacted by burnout (84% of Gen Y vs. 77% in other generations).

What Is Burnout Syndrome?

Burnout was officially included in the International Classification of Diseases (ICD-11) and is an occupational phenomenon.

According to the World Health Organization, burnout includes three dimensions:[6]

  1. Feelings of energy depletion or emotional and physical exhaustion
  2. Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job
  3. Reduced professional efficacy

The 5 Stages and Signs of Burnout

At this point, you must have a clue if you’re at risk of burnout and what the signs of burnout look like. There are different methods for understanding where you are on the burnout syndrome scale, and one of the most common ones is the “five stages method.”

1. Honeymoon Phase

In marriage, during this phase, you’re beyond happy and feel almost invincible. It’s the same when it comes to taking on a new job or role or starting a new business.

At first, you’re incredibly motivated. Although you might be able to notice signs of potential future burnout, in most cases, you might ignore them. You’re highly productive, super motivated, creative, and accept (and take on) responsibility.

The honeymoon phase is critical because if you plant the seeds of good mental health and coping strategies, you can stay at this phase for extended periods.

2. Onset of Stress

Let’s continue with the wedding metaphor. Now that you’re happily married for some time, you might start noticing certain issues with your spouse that you don’t like. You might have seen them before, but now they take up more space in your life.

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You might be less optimistic and feel signs of stress or minor signs and symptoms of physical or emotional fatigue at work. Your productivity reduces, and you think that your motivation is lower.

3. Chronic Stress

At this stage, your stress level is consistently high, and the other symptoms of stage 2 persist.

At this point at work, you start missing deadlines, your sleep quality is low, and you’re resentful and cynical. Other signs of burnout at this point include higher caffeine consumption and feeling increasingly unsatisfied.

4. Burnout

This is the point where you are feeling overwhelmed and can’t go on unless there is a significant change in your work environment. You have a strong desire to move to another place, and clinical intervention is sometimes required.You feel neglected, your physical symptoms are increasing, stress management has become impossible, and you may have issues with digestion. You are likely obsessing over problems in your life or work at this point.

5. Habitual Burnout

This is the phase in which stress and burnout are embedded in your life. You might experience chest pains or difficulty breathing, outbursts of anger or apathy, and physical symptoms of chronic fatigue. You also likely feel hopeless about your current situation.

The Causes of Burnout

So, now that we know how to identify the stages and signs of burnout, we can move on to tackling its leading causes. According to the Gallup survey, the top reasons people experience burnout are:[7]

Unfair Treatment at Work

This is not always something that you can fully control. At the same time, you should remember that even if you’re not calling the shots, it doesn’t mean that you have to accept unfair treatment. The consequences mentioned above are just not worth it in most cases.

Workload

According to Statista, in 2017, 39% of workers said a heavy workload was their leading cause of stress. We live in a busy work environment, and we will share some tips on how to manage that.

Not Knowing Your Role

While not something you can fully control, you can, and probably should, take action to better define it with your boss so you know exactly what is expected of you.

Inadequate Communication and Support From Your Manager

If your superiors aren’t offering constructive feedback or support when you have various life issues popping up, you may begin to feel frustrated and under-appreciated, which can lead you to experience signs of burnout.

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Time Pressure

As mentioned, motivated, passionate workers are more in danger of experiencing burnout. One of the reasons is that they’re pressuring themselves to do more, sometimes at the expense of their mental health.

How to Overcome Burnout

While burnout is an issue that should always be taken seriously, there is a lot you can do to fight it head-on.

However, let’s start with what you should not do. Burnout cannot be fixed by going on a vacation. It should be a long-term solution, implemented daily.

According to Clockify (2019), these are the popular ways to avoid burnout:

  1. Focus on your family life: 60% of adults said that stable family life is key to avoiding burnout. Maintaining meaningful relationships in your life is proven to reduce stress (instead of having many unmeaningful relationships).
  2. Exercising comes in second, with 58% reporting that jogging, running, or doing any exercise significantly relieves stress. Even a relatively short walk might improve your body’s resilience to stress.
  3. Seek professional advice: 55% say they would turn to a professional. There are online websites where you can speak with professionals at reduced costs.

Aside from the three most popular ways of avoiding burnout, you can also try the following:

1. Improve Time Management

Try understanding how you can use your time better and leave more time for relaxation. That’s easy to say (or write) but more challenging to implement. It would help if you started by prioritizing yourself.

Understanding the connection between your values and your everyday tasks is a tremendous help. You can use proven methods to improve the relationship between your vision/goals and your daily to-do lists so that you know why you’re offering time to each piece of your day.

2. Use the PLEASE Method

The PLEASE method is a combination of things you should do to be at your best physically, especially when signs of burnout start to appear. It stands for: Physical Illness (P.L.) prevention, Eat healthy (E), Avoid mood-altering drugs (A), Sleep well (S), and Exercise (E).

3. Prioritize

You don’t have to say yes to everything that comes your way. You’d be surprised how easy it can become once you start saying no. Some might even describe it as exhilarating.

If you generally have a hard time saying no to others, check out this article to get better at it.

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4. Let Your Brain Rest

Culturally, most of us are already wired to think that hard work is essential, and while that’s true in most cases, we sometimes forget that our brain needs to rest for it to recharge. Seven hours of sleep are essential (depending on your age). Meditation may also be helpful to overcome burnout.

5. Pay Attention to Positive Events

We tend to focus on the bad things in our lives. However, by focusing on positive things, we can change our mindset. One way to practice this daily is by writing three good things about your life every morning or evening. It’s been scientifically proven that doing so for a few months can help rewire your brain.

6. Take Some “You” Time

A Netflix binge is not always good for you, but it might be if you’re noticing signs of burnout. The better the leisure time is, the better you’ll feel in the long term.

It’s usually better to read a book or start a new hobby that requires more cognitive skills than just lying on the couch. But as long as you feel good watching a movie, that might be a good start.

7. New Technologies Might Be Helpful

There are tons of self-help apps such as Fabulous, Headspace (meditation), Noom (diet and exercise), and others. They’re good to use, but you should also be careful not to run away from your problems only to watch social media for hours.  You should also be aware not to be in an “always-on” mindset.

Bonus: Rebound From Burnout in 8 Hours

Watch what you can do to rebound from burnout quickly in this episode of The Lifehack Show:

The Bottom Line

Whether you’re at the first or the fifth stage with the signs of burnout, there are always ways to overcome burnout and get back to living the best version of your life. The first thing is self-awareness—knowing that there’s a problem. The second step is to decide what to do about it!

More on How to Overcome Burnout

Featured photo credit: Lechon Kirb via unsplash.com

Reference

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