Many people habitually buy a morning coffee for alertness. However, according to nutritionist Gao Minmin from Taiwan, China, you can maintain sustained energy throughout the day without relying on coffee.

Prioritize a high-quality protein breakfast

Coffee offers temporary alertness, which is hard to sustain. In contrast, protein sources like eggs, soy milk, or yogurt slow digestion, maintain stable blood sugar levels, prevent erratic mood swings, and ward off midday fatigue.

A protein-rich breakfast helps maintain stable blood sugar and focus. Photo: Bui Thuy

Do not wait until you feel thirsty to drink water

Even mild dehydration affects concentration, thinking speed, and mental state. Since the brain is over 70% water, water deficiency reduces body performance, causing fatigue and lack of focus, often mistaken for insufficient sleep.

It is best to consume water frequently throughout the day, rather than drinking a large amount at once.

Expose yourself to natural light

Nutritionist Gao Minmin also cautions that scrolling on your phone immediately after waking can easily cause distraction, disrupt your morning rhythm, slow mental recovery, and lead to grogginess.

In the morning, prioritize exposure to sunlight to regulate your biological clock, signaling to your body that "it is daytime." This helps the brain quickly achieve full alertness.

My Y (According to Yahoo TW)