When my second child was born and decided sleep at night was optional, I also had a 3-year-old who needed me throughout the day. Many nights, I had small amounts of sleep. I blearily remember those days. And one of my memories from that time includes an article on healthy ways new moms can have more energy. I clicked to read it and found myself incredibly disappointed and disheartened that nothing on the list worked for my IC bladder. Every suggestion included something with caffeine or citrus fruit.
Now that same newborn is 10, and I’m past the up-all-night phase of motherhood. But, I still need energy, and I’m guessing you do, too! Because another thing I know about IC bladders is that they can interrupt our sleep on even the best of nights. (Be sure to check out “How to Get Better Sleep with IC” for some helpful tips.) Fortunately, as I have since discovered now that I’m not an overwhelmed, sleep-deprived mom of littles, there are plenty of energy boosters without caffeine that won’t flare your IC bladder. From beverages to foods to habits, you can find yourself feeling more energized without risking an IC flare.
Energy Boosting Beverages
Hands down, most people think of drinks when they think of easy, quick ways to boost their energy. Whether it’s a mug of coffee, a cup of tea or a caffeinated soda, beverages are often the first line of thought when people are tired. However, caffeine is not only just a temporary energy booster, it is also usually problematic for most IC patients. These alternatives work much better!
Water
Start with good ‘ol water. Seriously. It may not have caffeine or calories, but oftentimes fatigue is a sign of dehydration.(1) Making sure to stay hydrated throughout the day is important for your overall health as well as for your bladder. The more water you drink, the more diluted your urine is. The more diluted your urine is, then less likely it is to irritate your bladder. Win, win, win!
Coconut water
Coconut, which is in the “Usually Bladder Friendly” category of the ICN Food List, can help boost your energy levels. In fact, coconut water works just like sports drinks to help you rehydrate and recuperate because it has high levels of potassium that help your body convert carbohydrates into energy.(2) Another great coconut option is this blueberry coconut refresher recipe from the IC Diet Project. It uses coconut milk to get in the benefits of coconut along with blueberry juice which adds lots of energy-boosting vitamins.
Peppermint tea
Caffeinated tea is problematic, but caffeine-free peppermint tea, like what you find in the ICN Shop, is usually safe for IC bladders and can boost your energy levels. Research has proven that mint’s scent decreases fatigue and increases alertness.(2) If you aren’t a tea drinker, you can even crush a few mint leaves into your glass of cold water for an energy boost.
Acai berry juice
This one comes with a word of caution to try a small amount first to ensure it won’t irritate your bladder. You can even dilute the juice with water to be more careful. But, acai berries rank a 7.0 on the pH scale, meaning they are neither acidic nor alkaline.(3) As such, there is a decent chance acai berries and their juice won’t irritate IC bladder. Acai has B vitamins, potassium, protein and fatty acids which all work together to boost your metabolism and your energy as a result.(4)
Bone broth
This one sounds a bit weird, but sipping on warm bone broth can actually boost your energy, because it contains amino acids, vitamins and minerals. One of its minerals, glycine, naturally increases your body’s serotonin, which can make you feel more energized and even improve your mood.(5)
Golden milk
Ginger is a natural energy booster. It is, however, in the “Foods Worth Trying” category of the ICN Food List, so proceed with some caution. Mixing together some milk, turmeric (also in the “Foods Worth Trying” category), cinnamon, ginger, coconut oil and honey can make a warm drink to help boost your energy.(6) (Find the full recipe here.)
Vanilla chai latte
Don’t hit up your local coffee shop and order a vanilla chai latte. Instead, try making your own at home with all IC-friendly ingredients: oat milk, cinnamon, maple syrup, vanilla extract and cashews.(6) (Find the full recipe here.) The mix of protein and natural sweeteners work to help get you going.
Smoothies
Not all smoothies are IC friendly. You want to watch out for acidic fruit, in particular. But there are some great smoothies for IC bladders that taste yummy and can boost your energy with vitamins and protein. For example, this cinnamon pear smoothie from the IC Diet Project is a great option.
Energy Boosting Foods
What we eat really is tied to our energy reserves. Eating too much, not enough or the wrong things can zap our energy no matter how much sleep we get. Turning to sugar for an energy boost usually doesn’t work so well. The sugar may spike our energy, but in no time, it will crash and leave us more tired than before. These options, though, can have you feeling more energetic in a healthier, more consistent way.
Nuts
Full of protein and magnesium, nuts are a great energy booster. They help convert sugar into energy and are cholesterol free.(7) Some great IC friendly nuts to snack on or add into your meals are almonds, cashews and peanuts.
Fruit
With a mix of carbs or natural sugars, fat and protein, apples and peanut butter can be a great, energy-boosting snack. The carbs will provide quick energy; the protein and fats will help you maintain energy and not burn through it too quickly.(1) Any snack that is a mix of carbs or natural sugars, healthy fat and protein is going to work well. For ICers, go for sweet, mild apples like gala, Fuji or pink lady.
Other great energy-boosting fruits that are also IC friendly are blueberries and watermelon.(5)
Fresh fish
Salmon and tuna contain lot of omega-3s, which are the fats our bodies and brains need to function well. Salmon is also a great source of B12 that helps your blood cells get iron to them.(2) (Low iron increases your fatigue.) Consider having some fish at lunchtime to help get you through your afternoon and evening.
Sweet potatoes
Unlike white potatoes, sweet potatoes are complex carbs, which your body digests more slowly. As a result, you end up having more energy without having a sugar spike and then crash. Sweet potatoes offer 25 grams of complex carbs and can be made into yummy meals or snacks any time of the day.(2)
Honey
Honey works as a natural sweetener. It’s filled with carbohydrates and gives you a quick energy boost while also helping you maintain your energy levels thanks to the more slowly absorbed fructose.(7) Add it in to other energy boosting beverages or foods for even more of an impact.
Eggs
Eggs are a great energy boosting option for breakfast — or any time of day. They’re not only high in protein, which sticks with you, they also contain vitamin B12 that helps fight fatigue. Plus eggs also have leucine in them. Leucine is an amino acid that helps our cells to make energy by breaking down fat and making more glucose available.(2)
Avocado
Avocados contain the same monounsaturated fats that salmon has. And that’s exactly what our bodies can use to turn into energy. They’re also high in vitamin B to help turn carbs into glucose and produce more energy.(2) Try avocado toast to get your day started or mix up a mild guacamole to dip some chips or veggies into as a snack or side.
Dark leafy greens
The great thing about greens is that most of them are IC friendly. From spinach to kale to swiss chard, dark leafy greens have potassium and iron that help our bodies produce energy and reduce fatigue. An added bonus is dark leafy greens contain a lot of nitric oxide that lessens inflammation in the body.(2)
Beans
Beans boost energy with their protein and fiber while also being low in fat and low in cholesterol.(7) Most beans are IC friendly. Fava, kidney beans, lima beans and black beans require a bit of caution in being in the “Foods Worth Trying” category of the ICN Food List.
Brown rice
Working some brown rice into your diet can help improve your energy. It is rich in manganese, a mineral that helps create energy from proteins and carbohydrates.(7) It also doesn’t cause as much of a dramatic glucose spike as its counterpart white rice.
Energy Boosting Habits
Sometimes we just have tired days or tired seasons (like the newborn days I mentioned!). But, working some energy boosting habits into our daily routine can help alleviate some of the fatigue that happens in daily life — even during the more exhausting times. Plus, these are all healthy habits as well, so you can’t go wrong with any of them!
Sunshine
Our bodies use light and darkness as signals for when to sleep and when to be awake. Aside from brightening your environment during the day, find other ways to take advantage of sunshine. If you are having trouble waking up in the morning, try leaving your blinds open so your room slowly brightens to signal to your body it’s time to wake up.(8)
Spending time in the sunshine is also helpful. Sunlight gives our bodies vitamin D, which improves bone health. Low vitamin D levels can actually cause fatigue, so aside from sunlight signaling to your body that it’s time to be awake, it also helps keep your vitamin D levels in check.(8) If you think you may have a vitamin D deficiency, be sure to talk with your doctor. A simple blood test can give you answers and tell you whether taking a vitamin D supplement your doctor recommends is right for you.
Another bonus to getting some sunshine time is that being around nature — even for a short time — has been shown to make people feel more energized.(1) Try getting outdoors for a walk during the day. The combination of sunshine, movement and nature can give you more energy.
Eat well
Just as some foods (like those mentioned above) are energy boosting, others are energy draining. You want to make sure you’re having a healthy, well-rounded diet on a regular basis. Avoid sugary, processed foods that lead to short energy bursts and then crashes. Instead, make sure you are eating whole grains, proteins and leafy greens.(9)
Another important component of eating well to maintain your energy is to eat regularly. Eating small, frequent meals helps maintain a more consistent energy level throughout the day.(9)
Exercise
You know exercise is good for your body, but another great reason to make it a habit is because it really does increase your energy. Consistent exercise helps your body to stay fully oxygenated and work efficiently — both of which are energy boosters.(9) IC may impact your choices of exercise sometimes (or all the time), but these tips for exercising with IC can help you get moving.
Music
Music is also a natural energy booster in a couple of different ways. Listening to peppy music can motivate you to get moving, whether you are dancing or exercising. And that releases hormones to help increase your energy and mood.(6) Making your own music is also an energy booster. Whether you’re singing, playing an instrument or just tapping along to the beat, research has shown this increases our energy levels. Feel free to sing along and boost your energy.(8) Dance as you sing along, and you’ll really improve your energy!
Breathe
Obviously you are breathing, but using yoga breathing techniques called pranayama can boost your energy level. Mixing fast and forceful exhales with slow and mindful breathing can improve your reaction and insight while reducing your anxiety.(8)
Nap
There’s nothing wrong with taking a nap. A power nap can definitely increase your energy level. You just need to time it well. Napping for 10 to 30 minutes is the ideal time. Any less or more can end up making you feel more tired.(9) Set a timer on your phone and nap when you have a chance to.
Other Energy Drains
No matter how much quality sleep you get or how many energy boosting foods and activities you do, there are still reasons you may be fatigued. Always talk with your doctor about how you’re feeling. Personally, I’ve had a few compounding issues that have made me more fatigue that I just explained away in my head by being a busy mom. I’ve had treatments for low iron, supplements for vitamin D and, most recently, a CPAP for sleep apnea. All of these things majorly impacted my energy levels. Talk with your doctor about fatigue if you’re struggling.
Your doctor can also help you identify if any of your medications could be making you tired. Plenty of IC medicines have a side effect of sleepiness. Your doctor might have suggestions for things you can do or even different medications you can try. Give yourself grace along the way to know that no matter what, you may be tired. But you can do your part to keep that fatigue as low as possible by making healthy decisions for your body.
Also be aware that a number of fatigue-inducing conditions are found more commonly in IC patients like chronic fatigue syndrome and fibromyalgia. Talking with your healthcare provider can help you identify any additional causes of fatigue as well and potentially treat them.
With a combination of making healthy, energy-boosting choices, getting good sleep even with IC and working with your doctor along the way, there is hope for getting your fatigue manageable and under control.
References
- Shannahan AB. 7 Ways to Wake Up Without Coffee. Northwestern Medicine. Jan. 2023.
- Klinger H. 10 Caffeine-Free Foods to Boost Your Energy. All Recipes. Sept. 18, 2021.
- Taiwo O. Exploring the pH Balance of Acai: Is Acai Acidic or Alkaline?. Fruit Nix. Feb. 3, 2023.
- Lawrence A. 8 Natural Energy Drinks to Give You a Boost Without Caffeine. LifeHack. Jan. 20, 2021.
- Grimm A. Natural Energizers Without Caffeine. FWD Fuel. July 12, 2022.
- Jacobs R. 10 Energy-Boosting Caffeine Alternatives for an Energized Morning. Fit On.
- Brand’s. 7 Caffeine-Free Ways to Boost Your Energy Levels.
- Morell M. 14 Ways to Get More Energy Without Caffeine. Health. July 14, 2022.
- Brown S. 9 Ways to Boost Your Energy Every Day (Without Caffeine): A Doctor Explains. Aug. 29, 2022.
