“The day cannot start without that first cup of java.” These words are gospel for a good number of us. To start the day, life doesn’t begin until that cup of coffee is in our hands. For others it might mean a soda or energy drink. We believe we need caffeine to get us going first thing in the morning or to get out of the afternoon slump that occurs shortly after lunch.
Caffeine is the most widely consumed stimulant in the world, and it occurs naturally in coffee, tea and chocolate. Caffeine is also added to food and beverages to increase alertness and elevate mood. Caffeine consumption is relatively safe, but for some individuals it can be harmful by adversely affecting cardiovascular function and sleep[1] . Caffeine, in higher doses can mimic symptoms of anxiety such as nervousness, restlessness, fast heart rate, trouble sleeping and gastrointestinal problems[2] . If you have a history of anxiety disorders, you may be more sensitive to the stimulating effects of caffeine. The American Psychiatric Association also recognizes caffeine induced anxiety disorder as a condition in which caffeine interferes with an individual’s daily function. The direct cause is related to the consumption of caffeine[3].
If you’re looking for ways to reduce the amount of caffeine in your diet, or ways to feel more energized without using a stimulant. Here are some tips:
How to balance caffeine intake
- If you’re a big coffee drinker, drink 1 cup caffeinated coffee first thing in the morning, followed by a cup of half caffeine and half decaffeinated for the rest of the day. It’s a good way to decrease intake slowly while allowing your body to get used to ingesting lower amounts of caffeine. After a while, you can reduce your intake even further.
- Switch from coffee to herbal tea. There is a plethora of flavorful brands without added sugar and caffeine that can be enjoyed hot or cold. Chamomile or lavender tea are good choices to for relaxation at the end of the day and might help to relieve anxiety.
- Drink flavored sparkling water instead of sodas that have caffeine and sugar.
How to increase energy without caffeine
- Eat a balanced breakfast every morning. Food gives your body the energy it needs to start the day. If you normally skip breakfast and go straight for the caffeine, here’s something to think about. Over time your body will get used to eating food in the morning and you’ll start to wake up hungry. You might realize your fatigue is related to missing this important meal every morning.
- Put on your gym shoes and go for a walk. Regular exercise can improve mood, eliminate brain fog and increase energy without the use of caffeine. Physical activity improves overall body fitness. A 15–30-minute walk may be all you need to kickstart your morning or feel rejuvenated during a mid-afternoon slump.
- Drink enough water. If you are someone who usually doesn’t drink enough, that tired feeling might mean that your body is dehydrated.
- Get more sleep! A good night’s rest is often overlooked in our busy lives.
These steps might require a lifestyle change. If your someone who works long hours or takes care of children, at first it might seem impossible. We often forget to take care of ourselves when working to put food on the table or being there for those who depend on us. But if you take the time to analyze your day, even write it out, you might become aware of moments you can devote to yourself. Give yourself the care and attention you’ll need, and you’ll start to feel more rested even energized to face the day without the use of stimulants. Talk with your doctor about using caffeine and how much is best for you.
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