Studies Showing Negative Effects Of Caffeine On Brain
According to theAmerican Society for Pharmacology and Experimental Therapeutics, caffeine from coffeecan negatively affect sleep, reduce mood and blood flow to the brain, cause harm to your metabolism and genes, and can impair memory and cognitive performance. Researchers found that Peak plasma caffeine concentration is reached between 15 and 120 min after oral ingestion in humans. Also, caffeine takes about six hours to leave the body, so if you have a late afternoon cup, you might notice more restless, interrupted sleep. Caffeine might be a major contributor to the increase in insomnia around the globe, compounded by other factors such as stress, lack of exercise, using technology too close to bedtime, and eating unhealthy foods.
Ingredients In This Homemade Energy Drink:
Each of these ingredients were chosen because theyre beneficial for energy and nutrition:
- Unsweetened Green Tea:
I started drinking green tea a few years ago after hearing about some of its health benefits. The nutrients in green tea are anti-inflammatory and provide antioxidants. There is caffeine in green tea, but nothing like the levels in store bought energy drinks that tend to make a lot of people jittery or shaky.
You can easily make your own green tea, but its ok to buy store bought too. Youre going to want to check the label to make sure the tea doesnt contain anything other than green teaI like using Pure Leaf brand unsweetened green tea when I dont have time to make my own.
- Watermelon: Super hydrating and contains vitamins C & A. Watermelon also helps post-workout because it could help relieve muscle soreness and lower inflammation in your body. Watermelon also contains amino acids that help improve circulation.
- Cherry: Contains natural sugars that dont cause spikes in blood pressure. Cherries are also anti-inflammatory.
- Lime: Limes have anti-inflammatory properties and contain magnesium, which your body needs for energy production.
- Honey: Honey is a natural sweetener, and it provides a bit of sweetness for our energy drink as well as some slow burning energy.
How To Make This Homemade Energy Drink:
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Ways To Wake Up Without Coffee
As you step out the door in the morning, its common to do a quick check that you have everything for your daywallet, keys, phone, and a coffee in-hand. If youre not a coffee-while-commuting type of person or you work from home, theres a good chance you may have had a cup at breakfast or plan to later in the day.
Drinking a morning cup of coffee is a practised ritual that is ingrained in our culture. Theres an abundance of mugs printed with dont talk to me before Ive had my coffee for a reason. Yet, the caffeine in coffee can make you feel jittery or even anxious for the rest of the day. There are better ways to power up in the AM.
Eat More Foods That Give You Energy
The body is much like a car: you put the wrong type of fuel in it, and it wont run very well . Notice your energy levels when you eat a whole foods diet compared to a processed diet. Most people observe a surge of energy when they give up processed foods and replace them with fresh, whole foods. If you want to have balanced energy throughout the day instead of the energy crashes typical of a high-sugar diet, research shows you should eat mostly whole grains and proteins. Both of these foods offer more sustaining energy because it takes the body longer to break them down.
Youll also want to eat plenty of dark, leafy greens. This delivers your body all the minerals it needs for optimal functioning. Fruits are important as well, but eat them sparingly to avoid fatty liver and other health issues. Also, nuts and seeds, as well as beans and legumes should be part of a balanced diet.
Bring healthy snacks such as fruits and veggies with you to the office to avoid any cravings or temptations to get vending machine snacks.
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Get A Minty Fresh Start
Minty freshness is a sensation you associate with brushing your teeth . You can use that same refreshing feeling to energize your morning. The peppermint herb itself is a cross between water mint and spearmint, and its leaves contain oil full of energizing properties to help you stay alert. The active ingredients in the oil are menthol, menthone, and menthyl acetate, which provide the cooling sensation, fresh scent, and taste.
To increase alertness and zap fatigue, try these fresh ideas:
- Brew a mug of peppermint tea .
- Chew a stick of peppermint gum.
- Add peppermint essential oil to your water .
- Sprinkle peppermint on a smoothie bowl or yogurt parfait.
Sleep More Sleep Better
You may be getting enough sleep, but are you getting good sleep? The quality of your sleep is just as important as the amount, and you may find that you can function well on less hours if quality is better. Here are a few tips to improve your sleep:
- Avoid caffeine, alcohol and heavy meals before bed
- Invest in a high-quality mattress and a nice pillow
- Adjust the temperature to your liking
- Avoid blue light from electronic devices before bed
- Exercise more exercise will lead to better sleep
You should also try to sleep within the confines of sleep cycles. Sleep cycles are 90 minutes, so sleeping for 6, 7.5, or 9 hours is generally more effective than sleeping for 5, 8, or 10 hours. One way to take the guesswork out of sleep cycles is to get the Sleep Cycle Alarm Clock for your smartphone.
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Raise Your Fiber Intake
A high-fiber breakfast is an excellent way to start the day. A standard American breakfast of meat, dairy, and processed foods can spike your sugar and fat levelsand lead to the inevitable crash an hour or two later. Instead, McCabe suggests you, “Try a blueberry and almond-butter smoothie, made with your favorite non-dairy milk. Throw in a little flax for your Omega-3s and a couple of frozen broccoli spears or a handful of spinach for extra anti-oxidants. You won’t taste the greens.”
Kyf #125 Diy Herbal Coffee Substitutes
If giving up coffee makes you feel deprived, substitute your morning cup of joe with a tasty, caffeine-free herbal coffee. By itself or blended with healthy fats, herbal coffee substitutes are a delicious and comforting way to start your morning without the caffeine. Via TraditionalCookingSchool.com.
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Focus On One Task At A Time
When you feel overwhelmed, you suddenly become more tired. Your brain says, Hey, I cant handle anymore! and it stops working the way you need it to. You may not be able to get rid of everything on your schedule, but you can change the way you perceive it. Rather than looking at a long lit of tasks to complete, focus on one task at a time. Your goal should be progress, not perfection, because no one is perfect. If you start to acknowledge your progress, you will feel better about yourself and your accomplishments throughout the day.
Drink A Smoothie For A Smooth Start
If most mornings you find yourself running out the door with no time to prepare breakfast, try drinking a smoothie. They are highly customizable, and you can pack them full of energy-rich foods that nourish your body on-the-go.
Try these options that are sure to keep you energized:
- Strawberries, blueberries, blackberries, plain yogurt or dairy-free alternative, and chia seeds.
- Spinach, avocado, apple, raspberries, kale, spirulina, and plain yogurt or dairy-free alternative.
- Oats, strawberries, chia seeds, honey, and almond butter.
Quick Tip: To ensure a smooth start to your day, prepare and chop the ingredients for your smoothie the night before. That way, the next morning, you just add your favourite plant-based milk, yogurt, or ice and go!
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Viter Energy Mints $20
Worried about getting coffee breath? Viter Energy mints will make your mouth minty fresh while putting a pep in your step. Each mint has 40 milligrams of caffeine, so eating two mints is about the same as an 8-ounce cup of coffee. These mints have a “strong and intense wintergreen flavor and menthol kick as the makers describe it, but they also come in spearmint, cinnamon, chocolate mint, and peppermint flavors.
Do A Micro Workout During The Day
If you feel that you’re losing energy, drop and do 10 pushups. Or do a quick stair climb. While gyms are closed for the time being, you can add some quick and easy at-home exercises to your routine to reset and get your body moving.
“Do some push-ups or jumping jacks to get your blood pumping oxygen to your muscles,” suggests Wright. “Stretch your arms over your head, lean and stretch to both sides and touch toes before sitting back down.”
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Eat Small Frequent Meals
When you eat can make just as big a difference as what you eat. If you’re skipping breakfast and eating a massive lunch, you’re sabotaging your afternoon productivity. Any time you eat too much, you’ll feel sluggish.
To maintain a consistent energy level throughout the day, opt for several small meals with snacks in between. By eating in this manner, you ensure that your body is consistently supplied with fuel throughout the day.
Consider What You Did Yesterday
“The way you feel in the morning is directly related to what you did the day and night before,” says Denny Hemingson, diet and lifestyle expert and functional diagnostic nutrition practitioner. “Did you eat a clean diet, avoid caffeine after 1 p.m., shut off electronics an hour before bed, and get seven to eight hours of restful sleep? Also, don’t overdo the alcohol since it’s proven to prohibit the body from entering the deepest stages of sleep.”
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Add Chia Seeds To Your Cereal
“This food packs a punch with fiber, protein, and healthy fat that will give you a boost of energy you need in the morning,” explains Kimszal. Chia seeds have earned the “superfood” designation thanks to their high concentration of nutrients, antioxidants, and Omega-3 fatty acids . They also give you a little zip of energy. And for more ways food affects your health, check out Eating More of This Could Help Protect You From Coronavirus.
Diy Herbal Coffee Substitutes
If you want to kick the caffeine habit for good or simply introduce healing herbs into your life the DIY Herbal Coffee Substitutes eBook by my friend Jessica Espinoza at Delicious Obsessions is EXACTLY what you need!
This eBook is full of proprietary herbal coffee recipes, plus how to mix them to produce your own gourmet, coffee shop drinks at home without the caffeine, sugary syrups, and additives.
Coffee lovers who know you shouldn’t be drinking coffee this book is for YOU! You don’t have to miss the taste and experience of coffee just because you’re giving up caffeine.
Want to learn more about this book?
Jessica was a guest on Wardee’s Know Your Food Podcast, and you can tune in here!
If one of your New Year’s resolutions was to break the caffeine addiction, one of these natural energy-boosting drinks is sure to combat the fatigue epidemic and help you regain your health and natural energy.
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Stretch Into Your Morning
When you first get out of bed you can feel stiff and not in the mood to move. Stretching can be a gentle way to get the blood flowing to all the parts of your body. Theres no need for deep stretchesslow and soft movement is best for muscles that arent fully warmed up. Even a few minutes of intentionally stretching and breathing life into your body will help you feel energized and ready for whatever you need to conquer next.
Eat Several Small Meals Throughout The Day
Are you tired after eating?
Thats because your body is busy digesting, especially after big meals. Blood flow increases to the digestive system, which means that there is less oxygen available to the brain. And this reduced supply manifests itself in the form of fatigue. Try these tips to reduce fatigue after a meal. When you eat foods low in fiber, your blood sugar levels spike briefly but then fall again rapidly. Fatty meals can also sit heavy in your stomach. This makesyou feel tired and wiped out.
Therefore, you should eat small meals throughout the day. That way your body has a steady supply of energy without the overload. Try these healthy snacks you can meal prep for the office or small desserts without processed sugar!
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Reinvigorating Coffee Alternatives For Those Who Say No To The Joe
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As a college student, it’s rare for anyone to go a day without ingesting some form of caffeine, usually in the form of coffee. However, while coffee has been proven to provide some health benefits, it has also been linked to side effects such as increased risk of heart attacks in young adults and high blood pressure.
Additionally, coffee delays our bodies from experiencing exhaustion instead of energizing it and has addictive properties caused by delayed dopamine absorption in the brain, which make us feel that mood boost from caffeine every time we drink coffee.
I get itcoffee comes in so many tasty forms and is a social and trendy way to get yourself going every day. Personally, though, coffee makes me anxious and more stressed than I am without caffeine. I choose to not drink coffee because I want to allow my body to acknowledge the scope of its exhaustion and to use only natural, non-stimulating methods to help re-energize it.
For those of us who are non-caffeine drinkers but still need to function on little sleep, there is hope. Here’s a list of energizing, non-caffeine beverages that have gotten me through three semesters of college classes, meetings, and late night study sessions.
How To Get Energy Without Caffeine
Worldwide, about 1.4 billion cups of coffee are poured a day. It can be tempting to indulge in a daily cup of joe, but after the initial energy jolt, caffeine can leave you more sluggish than before your first sip.
Thats because the energy you get is short-livedand the crash you feel afterwards is caused by a multitude of negative factors. Coffee blocks the sleep receptors in your brain, it can increase stress levels , and it can alter your bodys pH levels.
If youre someone who relies on that morning cup to get you out of bed in the morning, dont worryyou can still be a morning person without it.
Keep reading to revamp your mornings and learn how to wake up and get that energy boost without caffeine.
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Bring Down Your Sleep Debt
When youâre hungry, is your first thought to trick your body into thinking youâve eaten? No. We naturally seek out food, because we know thatâs what fuels our bodies. So why do so many of us turn to caffeine when we want more energy â when we know the way our bodies replenish energy is through sleep?
If you feel like you donât have enough hours in the day, cutting back on sleep may seem like the logical solution. But itâs important to remember that you donât sleep for sleepâs sake. You sleep for energy. To feel your best and function well, you need to be in a state of sleep homeostasis.
Sleep homeostasis means youâre getting the sleep you need. Think of your body like a seesaw. It wants to be level. Your sleep need is on one side, and the amount of sleep you actually get is on the other side. If these two sides arenât equal or level, you wonât have sleep homeostasis.
So, how do you get there? By lowering your sleep debt. Sleep debt is the running total of the hours of sleep youâve missed as compared to the number of hours of sleep your body needed over the past 14 days. Itâs one of the most reliable predictors of daytime energy levels. Carrying a high sleep debt can have adverse effects on your emotions, cognition, and physiology . Keeping sleep debt low can help you feel and perform at your best.
Exercise In The Morning
Just like hydration, it’s no surprise that exercise is good for you, but if you are one of those after-work exercisers, you might consider adjusting your schedule. A morning workout or stretch routine will give you a burst of energy that can last you into the early afternoon.
Wright suggests this routine: “Get right out of bed and get moving. Start slow with a gentle stretch of your major muscles. Do a forward fold to decompress your spine pull your heel up to your glutes to stretch your quads and give a big roll of the shoulders. Now slowly elevate your heart rate by moving your body in a way that you enjoy and that challenges you. Maybe a body-weight workout or swimming or cycling. Bonus points for exercising outside and connecting with nature.”
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