It can be tempting to look for a cup of coffee early in the morning to wake up faster. But drinking coffee when you are sleepy does more harm than good, putting you in a vicious cycle. Just 500 to 600 milligrams of caffeine from approximately 4 cups of coffee can cause side effects, such as tremors, nervousness, stomach problems, extraction of valuable, hard-to-beat minerals, especially in today’s fast food diet.
Caffeine, which helps you beat drowsiness, takes up to 8 hours, which means that if you drink a few cups of coffee a day, expect caffeine to change your sleep pattern. Caffeine reduces sleep time and changes your stages of sleep, thus drastically reducing the quality of your sleep. This can make you feel exhausted when you wake up the next day, and you will reach for more caffeine to wake up.
Fortunately, there are other ways that can give you more energy and vitality.
Here is a list of the five healthiest, most energizing and truly effective coffee alternatives:
An apple does not provide stimulation like coffee, but it will not cause your heartbeat and will charge you with energy, while stabilizing * your blood sugar. Apples are a good alternative to drinking coffee because they contain calories and carbohydrates, as well as vitamins and minerals, although they do not contain caffeine.
Instead, they have about 13 grams of natural sugar. These sugars nourish your body’s cells and provoke a caffeine-like reaction because the vitamins from the apple are released slowly throughout the body, making you feel more alert.
Medium-sized apple contains about 25 grams of carbohydrates and 95 calories. It also contains approximately 4 grams of fiber, which helps you feel full and energized for longer. Unlike caffeine, apples do not cause mood swings, anxiety or tremors.
Morning physical training
Studies have shown that there is a direct and positive link between regular physical activity and increased, sustainable energy levels. This has been shown to apply to healthy individuals as well as those suffering from chronic diseases such as heart disease, diabetes or cancer.
If you are wondering if there is a specific workout that increases energy levels and morning fatigue the most, these are almost all types of exercises, but how long you will do it and how often the frequency will play a significant role in efficiency. For example, you should start with at least ten minutes of physical activity and increase the duration from 45 to 60 minutes at least three times a week.
This, of course, is the prescribed method for people who currently lead a mostly stagnant but (at least to some extent) healthy lifestyle. It would be a good idea to consult a doctor and perhaps a personal fitness trainer before starting any workout to make sure you are in good condition for regular exercise.
The biggest reason for the ability of citrus fruits to increase energy levels and even improve our mood is their high content of vitamin C. Deficiency of this vitamin is associated with irritability, depressed moods and generally low levels of energy.
The natural sugar content in these juicy, sweet fruits also provide an instant increase in energy, making them a great alternative to a cup of coffee.
Water with lemon
Lemon water is a great drink to start the day and one of the most famous energy boosters. This refreshing and energizing drink has no calories or caffeine, and provides a generous dose of the extremely beneficial vitamin C.
As an antioxidant, vitamin C improves your immune system and protects your skin from sun damage. It is essential for the creation of collagen – a protein that provides the basic structure of the skin, tendons and ligaments.
Just one glass of lemon water prepared by adding the juice of half to one lemon to 1 glass (237 ml) of cold or warm water – provides 10% of your RDI for vitamin C.
You can add other fruits and herbs to taste, such as cucumber, mint, watermelon or basil.
Spray your face with water
Squeeze cold water on your face to wake up quickly. Cold triggers the stimulating hormone adrenaline Cold water will wake you up and rehydrate you for extra energy, making the method an effective alternative to coffee.
Cold shower can also be effective. This improves mood, alertness and energy levels much more effectively than a cup of coffee. So every time you take a shower, lower the water temperature and rinse for 20 seconds. This will definitely charge you with energy for the day!
Here are other benefits of washing your face with cold water:
- Closes the pores. After washing your face with warm water or taking a bath, spray some cold water on your face. This will close the pores of your skin.
- Cold water tones the skin, making it look fresher, firmer and younger. Use cold water regularly or just whenever you wash your face, as it also slows down the aging process.
Tips for easily reducing or completely stopping coffee consumption
If you are used to consuming caffeine regularly, it will be difficult without it in the beginning, but if you have the will, just the decision to stop it will be enough. In any case, the symptoms of addiction disappear after three or four days. If you are not strong-willed, it is best to slowly and gradually reduce your coffee intake.
Remember to drink six to eight glasses of filtered water every day. As mentioned above, instead of coffee in the morning, drink a glass (hot or cold) of water with freshly squeezed lemon juice.
If you are tired, take more time to sleep, which will strengthen your nervous system.
Take a dietary supplement of vitamin C of 1000 mg with breakfast and dinner.
Exercise daily to deal with fatigue. Even just walking for about 30 minutes a day is good.
Some people rely on coffee as a substitute for real food. When you’re hungry, eat and don’t let your blood sugar drop. Eat foods rich in protein in the afternoon, such as a handful of nuts or seeds such as almonds, walnuts or pumpkin seeds, boiled beans or a piece of stewed or roasted fish.
Drink 1-3 cups of green tea The small amount of caffeine in this tea will not harm you.
Although coffee is delicious, reading this drink every morning is not a good way to start your day. Too much coffee can disturb your sleep at night, causing anxiety and stress in most people.
If you rely on coffee for your daily energy, it will take your body a while to get used to decaffeinated, but it’s worth it. Once again, the symptoms you may experience when eliminating caffeine from your daily routine include fatigue, irritability, headaches, drowsiness, and difficulty concentrating. However, they are temporary and last only a few days, especially if you include a healthier life, as the above alternatives.