Some natural alternatives to energy drinks, they may not always serve as a replacement for your energy drink, but they can help you remain alert and keep your wellness (at least most of the time). While energy drinks might provide a much-needed lift during your late shift, they also include caffeine and other potentially dangerous chemicals. So, how can you have the energy to stay attentive during a 12-hour shift without experiencing bad side effects? Let’s follow us to find out the natural alternatives to energy drinks for you.
1. Fruit Juice
Caffeine wasn’t the only source of energy in our body. Our bodies make it from the things we eat, but you already know that: you’re a nurse! While it may be tempting to stock up on sugary treats to give you energy bursts during your shift, this is not a good way to eat. Green or fresh juices, on the other hand, leave you feeling full and awake. There are literally dozens of recipes available to suit every taste.
Leafy greens, which include iron and nutrients A, C, and K, are excellent components for making juice. Nuts and seeds supply essential protein and aid in energy maintenance. Berries are high in antioxidants. To satisfy your sweet taste, include some citrus, kiwis, or bananas, all of which are high in antioxidants. Take care, though, to keep the sugar in check.
2. Green tea
It has less caffeine than coffee and, according to Curley, the various health advantages of tea (including a lower risk of heart disease as well as cancer) make it an excellent energy drink alternative. Green tea has also been shown to increase mental clarity and productivity, making it an excellent substitute for an afternoon coffee drink.
Your first thought of tea may be of a tedious afternoon tea hour, but tea can really be a lot of fun! A plethora of tea kinds, tastes, and infusions are freely accessible and competitively priced. Depending on your preference, you can drink it hot or cold. Tea has a lot of caffeine, which gives you energy, but it also contains some compounds that are good for your health.
Green tea, for example, has antioxidants and vitamins that are beneficial to your health and nutrition, as well as caffeine to help you get through your shift. Black and white teas are alternatives to green tea.
Brew your homemade tea at home or at work instead of buying bottled iced tea, which includes a lot of sugar. Plus, even with a hectic schedule, brewing is simple. Pour 1 tsp of tea leaves into boiling water for a hot drink and two tablespoons for an iced drink. Allow it to steep for 3 to 5 minutes, and there you have it! During your break, pour it into a portable mug or bottle, or make a cup.
3. Yerba Mate
Yerba Mate, or “mate,” is a South American rainforest plant that derives from the holly tree. It is a popular dish in many regions of Argentina, Brasil, Chile, Paraguay, & Uruguay, and it has lately gained popularity in other nations around the world. While it is prepared in the same way as black or green tea, some experts believe it has even more therapeutic characteristics. It contains caffeine as well as antioxidants, vitamins, and other useful components, making it a fantastic choice for a clean energy boost.
Mate may be made just as powerful as coffee, but it brightens your mood while also strengthening your health. However, unlike coffee, it is not acidic or addicting, so you won’t have caffeine headaches or a weak tummy during your twelve-hour shift. Yerba Mate may be found in the foreign foods area or the tea section at your local supermarket. Buy loose-leaf mates and use a filter and tea ball infuser to make it quickly and affordably. Yerba mate, like tea, can be drunk hot or cold. Instead of boiling water, use heated air to brew it to maintain its nutrients.
4. Protein Shakes
Fatigue is frequently caused by a lack of protein. A high-quality protein drink can help your body meet its nutrient needs, but Curley advises that just putting whey protein into a smoothie will not provide you with an energy boost. Protein requires carbs to be converted into usable energy. For a longer-lasting energy boost, combine fruit, wheat germ, or quinoa with 10 protein grams from powdered, yogurt, milk, or soy milk.
Water is the finest energy drink in the world, according to Curley. “All of the metabolic events that occur in our bodies occur in water,” she explains. “As soon as we become dehydrated, all of those metabolic responses slow down and you begin to feel lethargic.” One of the most common causes of energy loss is dehydration. Drinking water may be made more interesting by adding fruit slices, blueberries, or strawberries. For an added nutritious boost, the fruit contains carbs and B vitamins.
Coffee is commonly listed as a substance to avoid, yet in moderation, it is still superior to commercial energy drinks. Night shifts are lengthy and exhausting, so start with a cup of coffee and alternate between some of the other items on this list throughout your breaks. This also guarantees that you don’t end up with a caffeine hangover when your shift is done and it’s time to sleep. You can, however, make better choices when drinking coffee. While a cappuccino may taste stronger, it usually contains less energy than drip coffee.
Additionally, removing sugar from your coffee or replacing stevia or nectar helps you avoid overwhelming your body with sugar. Explore alternatives to your go-to energy drink, whether it’s coffee, tea, or a shift in nutrition. You’ll not only appreciate a new flavor, but you’ll also gain health advantages from these selections.
Choose the beverage that usually works for you. Remember that it takes a few weeks to create a new habit, but when you do, you’ll like the new, better, and more energetic you!