How to cut back on caffeine
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| how to cut back on caffeine, and some healthy alternatives to your daily cup of coffee |
Why is it so hard to give up coffee?
Maybe you've made a resolution to give up or cut back on coffee before. It's hard, isn't it?We know the negative side of consuming too much caffeine: it can cause headaches, muscle tension, high blood pressure, anxiety, poor sleep quality, and an upset stomach, among others. On top of all that, a cup of coffee with cream and sugar can contain hundreds of unnecessary calories.
We know that too much coffee isn't good for us. But why is it too hard to quit?
It's because we are addicted. Literally. Caffeine is a drug. It's an addictive stimulant. When we consume too much of it, our body begins to depend upon it, just like with any other drug.
Why you should cut back on coffee
Caffeine is a stimulant. It can cause, among other issues, high blood pressure and insomnia. Ironically, developing a caffeine addiction will cause you to feel less rested when you wake up, forcing you to drink more and more caffeine just to feel alert.Caffeine can also cause muscle tightness and anxiety, making the symptoms of sitting at a desk in an office all day so much worse.
When you cut back on caffeine:
- You will sleep better, feel more rested when you wake up, and feel more energetic and alert throughout the day
- You will find yourself in a much better mood
- If you drink your coffee with cream and sugar, you'll find yourself losing weight as if by magic once you give it up.
- If you buy your coffee from a cafe instead of drinking the "office coffee" or making it yourself, you might be spending more money than you know! Imagine this: a tall latte at a certain very popular coffee chain (you know which one) costs $2.95. Now, that's one of the smaller and cheaper drinks on the menu. Even if you just order the tall latte three times per week, that adds up to around $460 per year! I would certainly enjoy an extra $460 to spend on other things in my life.
How to cut back on caffeine
Cutting back on caffeine can be hard! That's why I don't recommend quitting cold turkey. Just try limiting the amount of coffee that you drink. Try to replace your bad habit (caffeine consumption) with a healthier alternative.Now, on this blog, I never recommend complete abstinence from coffee or caffeine (unless you have health issues). In fact, there are certainly some health and social benefits of occasional coffee consumption. I'm not asking you to give up your daily cup of coffee, but rather to simply try to cup back and being helping yourself to develop better, healthier habits.
Try one of these methods:
- Limit your coffee consumption to one cup a day (try to cut back by one cup a week until you get to this point).
- Don't allow yourself to drink coffee after a certain time (my personal rule is no coffee after lunch, and no caffeine at all after 2pm).
- Replace coffee with a healthier, calorie-free, lower-caffeine alternative.
Healthy alternatives to coffee, soda, and energy drinks
Instead of picking up a second (or third, or fourth) daily coffee, try one of these healthier alternatives. Each of these tasty alternatives contains ZERO calories and can help to improve your energy and your health.Ice Water
Most of us go through life perpetually dehydrated. We don't drink nearly enough water. It's important do remind yourself to drink more water than you actually need. By making hydration a healthy life habit, it will be easier to remember to drink water throughout the day.When you are properly hydrated, you feel more alert, more energetic, and less sluggish. Hydration can prevent headaches, tired eyes, and even muscle soreness caused by sitting for too long. As an added benefit, staying properly hydrated can prevent wrinkles and help fight aging.
You'll be surprised to discover how much of your daily tiredness and caffeine cravings are actually caused by mild dehydration.
Tea
If you really need some caffeine to get through the day, try making a cup of hot tea instead (but try not to use too much cream and sugar). Black tea (such as Earl Grey, Darjeeling, or English Breakfast) is lower in caffeine than coffee. Green and white tea is lower still.Any cup of tea that you drink, though, will provide you with a nice coffee alternative, a warm drink with just enough caffeine to pick you up when you need it. Tea also contains a lot of healthy antioxidants, and green tea is a good source of vitamin C.
Matcha
Matcha is a type of Japanese green tea made from finely-powdered tea leaves and whisked into a frothy drink. It contains more caffeine than regular green tea, and more antioxidants and healthy vitamins.As you consume the entire leaf in a cup of matcha, you are getting all of the good stuff in every cup. The caffeine levels in matcha are higher than in a normal cup of green tea, but are released more slowly, making it less likely to cause the negative effects of caffeine, such as jitters and headaches.
Tisane
A tisane, more commonly known as an "herbal tea", is a drink of herbs or fruit infused in hot water. Popular tisanes include peppermint tea, camomile tea, and other herbal selections that you can find at your local supermarket. Tisanes contain no caffeine and no calories, and are a great replacement for a hot drink in the afternoon.Try peppermint tea for a caffeine-free way to wake up and increase your alertness,
Seltzer
Don't give up coffee just to pick up a soda! Soda is even worse for you than coffee is. If you are craving something cold a bubbly, skip the soda and drink a glass of seltzer or soda water instead. It's refreshing and hydrating.Infused Water
If water is too boring, try infusing it. Infused water is tasty and refreshing. Just put some fresh peppermint, lemon, orange, or other herbs and fruits into a bottle of water and let it chill in the refrigerator for a few hours or overnight.Infused water is a delicious way to remember to stay hydrated. This is the method that helped me learn to properly hydrate throughout the day.
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