Photo: Maria Orlova

What can I take for energy besides caffeine?

A combination of carbohydrates, fats and proteins is good: the carbohydrates will provide some quick energy, while protein and fats will keep you full and prevent burning through energy too fast. Try an unsweetened low-fat Greek yogurt with unsweetened granola or an apple with peanut butter.

nm.org - 7 Ways to Wake Up Without Coffee | Northwestern Medicine

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Caffeine-Free Strategies to Stay Energized

Many people go straight for coffee when they’re feeling tired. But the caffeine fix is not without its downsides. Luckily, there are a number of easy healthy habits that can keep you energized all day without needing a cup of Joe as a crutch. Anna Balabanova, MD, family medicine resident at Northwestern Medicine Lake Forest Hospital, shares her top 7 tips to gain energy throughout the day: Look for foods that have a low sugar index, as they are absorbed more slowly and won’t lead to a sudden drop in energy. A combination of carbohydrates, fats and proteins is good: the carbohydrates will provide some quick energy, while protein and fats will keep you full and prevent burning through energy too fast. Try an unsweetened low-fat Greek yogurt with unsweetened granola or an apple with peanut butter. Greens like spinach and other veggies can also help you avoid an energy slump. These foods are naturally high in fiber, which influences glucose absorption so your blood sugar levels stay steady. Leafy greens also contain B vitamins, which aid cell’s energy-making process.

2. Eat Well and Regularly

Skipping meals deprives you of the energy you need and can set you up to eat too much at the next meal, while eating healthy meals and snacks regularly throughout the day can keep blood sugar levels steady. Exercise, even just a quick walk, can be a great way to re-energize. Exercise tells your cells you need more energy and your body will rise to the occasion and provide you with more. It also triggers the release of a chemical called norepinephrine that contributes to feeling awake and alert as well as endorphins. Studies are still being conducted about the chemicals tied to feelings of wellbeing (sometimes referred to as “runner’s high”). But we know norepinephrine, endorphins and other chemicals all play a role.

4. Try the Stimulating Breath Technique

Also known as the “Bellows Breath,” this breathing exercise originally used in yoga stimulates the diaphragm and signals the body to increase alertness. While keeping your mouth closed, inhale and exhale rapidly through your nose with short, quick breaths. Do this for about 10 seconds, then breathe normally and give yourself a break, and repeat several times. It’s noisy but effective.

5. Stay Hydrated

Fatigue is a common sign of dehydration, so be sure to drink water throughout the day. There are numerous recommendations on how much one should drink to stay hydrated. Some experts say six to eight glasses of water a day, others say more or less depending on body size.

6. Take a Power Nap

A 20-minute nap is long enough for you to receive the restorative benefits of the first couple of stages of sleep. Be careful napping longer than 20 minutes as you may enter a deeper sleep phase, and waking up in the middle of that can lead to grogginess. Also avoid napping later in the day as it may disrupt your sleep cycle, and don’t rely on naps to make up for a full good night’s sleep.

7. Connect With Nature

Studies have shown that being around nature, even for small amounts of time, makes people feel more energized. It is thought this may have to do with its impact on decreasing activated stress responses. Caffeine may be the best-known quick fix when tiredness hits, but there are plenty of other ways to boost energy and get going. From snacks to naps, healthy habits can be all the jolt you need.

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Does dark chocolate release serotonin?

Dark Chocolate and Serotonin Levels Dark chocolate may increase serotonin levels not only due to the serotonin and L-tryptophan it contains, but also because it contains carbohydrates in the form of sugar, which can signal the body to produce more serotonin.

healthyeating.sfgate.com - Dark Chocolate & Serotonin Levels - Healthy Eating | SF Gate

Besides being a delicious treat, dark chocolate contains plant chemicals called flavonoids, which may lower your risk for a number of health conditions, including cancer and heart disease. It also contains serotonin and precursors to serotonin, so it may increase your serotonin levels, which can be beneficial in improving your mood.

Serotonin

Serotonin is a neurotransmitter, or a chemical your nerves produce. It has a number of functions in the body, including helping to move food through your intestines, constricting blood vessels and influencing your mood. Normal blood levels of serotonin range from 101 to 283 nanograms per milliliter. Higher or lower levels could indicate health issues.

Serotonin in Dark Chocolate

Chocolate containing 85 percent cocoa has the most serotonin, with 2.9 micrograms per gram, and chocolate containing 70 to 85 percent cocoa has the most of the serotonin precursor L-tryptophan, with 13.3 micrograms per gram, according to a study published in "Journal of Chromatography A" in April 2012. Choose this type of chocolate if you are seeking health benefits from serotonin.

Dark Chocolate and Serotonin Levels

Dark chocolate may increase serotonin levels not only due to the serotonin and L-tryptophan it contains, but also because it contains carbohydrates in the form of sugar, which can signal the body to produce more serotonin. However, the effect of consuming sweets on serotonin levels tends to be short lived, lasting only one or two hours.

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