Where would we be without coffee? It doesn’t seem to matter how many hours of sleep we get; we only feel completely awake and refreshed once we’ve dragged ourselves out of bed and had our first coffee of the day. For many of us, it is part of our morning ritual and is consumed slowly while reading the newspaper or watching morning television. As a stimulant, it helps us shake off the cobwebs and give us the energy we need to start our day.
However, for some people, coffee comes with some disadvantages. Coffee can make us anxious and nervous. It can lead to ‘crashes’ because the caffeine wears off later in the day. If we drink too much of it, coffee can even become addictive. Several studies have shown that caffeine activates the same parts of our brain that are activated when we play and win at online slot machines. Maybe that’s why there are so many coffee-themed online slots, from ‘Coffee Dreaming’ to ‘Coffee Magic’. A good cup of coffee may cheer you up, but it can also make you tense until you can drink your next cup. Just like people who win at online slots don’t necessarily win for long, your coffee won’t necessarily keep you sharp and alert all day, or even all morning.
No one wants to be anxious or tense all day, and none of us want to become slaves to caffeine. If you’re worried about this happening to you, try one of these alternatives to coffee for a morning boost.
Substitutes for coffee
Golden Milk
Golden Milk has been a morning drink for centuries in India, where it is known as ‘haldi ka doodh’. More recently, it has become a global healthcare craze, much to the delight of the Indian press! A variety of health benefits are attributed to golden milk, including better memory, increased bone density and reduced inflammation in people with arthritis. While some of the science behind these claims needs further research, there’s no doubt that a nice, warm milk-based drink with cinnamon, turmeric, and ginger is likely to do more good for you than harm. You can make it a little sweeter by adding honey and vanilla, depending on your taste.
Yerba Mate Tea
Each region of the world has its own take on the basic idea of ’tea’, and this one comes from South America. As the name implies, it is made with the leaves of the Yerba Mate, and the indigenous people of the region have used it since time immemorial to boost their energy levels. The caffeine content of one cup of Yerba Mate tea is approximately equal to one cup of coffee, so you shouldn’t find yourself suffering from caffeine withdrawal if this is the replacement route you decide to take. You’ll notice a slight chocolate flavor thanks to the theobromine content, which is a pleasant bonus, and proponents of the tea swear it also lowers the risk of heart disease because of the antioxidants. This can be a little hard to come by in some places, but in terms of caffeine and flavor it is the best match for coffee you can find.
Matcha tea
Matcha tea is probably the best known of all coffee substitutes, and if you can get past the fact that it’s a disturbing shade of green, it makes a great morning drink. The caffeine content of the drink is balanced by the high content of L-theanine, which has been proven to be a relaxant without any drowsiness as a side effect. Together this gives you a caffeine high with the relaxant to take the edge off the anxiety. You can also consider matcha tea as a complete liquid breakfast. Because the entire leaf of the plant is ground to make the tea, you get a dose of fiber when you drink it. If you’re not a fan of the idea of eating first thing in the morning, this may be enough to keep you fueled until you’re a bit hungrier later in the day.
Other teas – Black, Green, White, Rooibos
These teas contain slightly less caffeine, are rich in the amino acid L-theanine and contain powerful antioxidants that can stimulate your brain. The health benefits of tea range from healthy digestion and immune-boosting properties to weight loss and steady energy.
Water with lemon
Simple and satisfying: warm water with fresh lemon juice is super hydrating and is also a great primer for the digestive system.
Protein smoothie
A nutrient-packed smoothie will help you maintain energy and boost your brain all morning – and even all day. Try filling it with fruits, veggies, nut butters and/or protein powder for a complete nutritional profile. It helps relieve stress, prevent adrenal fatigue, and keep your hunger satisfied for hours.
What is a good substitute for coffee?
In addition to food options, there are several lifestyle changes that can reduce your dependence on coffee. Don’t you think it’s wise to look for coffee alternatives that can help you sharpen your focus and maintain your productivity levels without harming your health? Here are a few ideas:
Your favorite music
Dancing to your favorite music or singing your favorite song can improve your mood and stimulate blood flow in your body.
Yet, and surprisingly, scientists found that listening to music you normally like releases dopamine, which decreases your concentration. So if you don’t have time to sing or dance, stick to a playlist music that does help you increase productivitysomething you don’t listen to every day or which is unusual for you.
Exercises
Exercising can improve both your mental and physical performance. Research shows that regular physical activity increases your energy levels, clears your thoughts and makes it easier to generate ideas.
Moreover, you do not have to spend hours in the gym, because even short workouts of 10 to 30 minutes strengthen your attention and increase productivity. The effect lasts at least two hours after exercise.
Deep breathing, stretching and yoga can also put you in a meditative state and clear your mind.
Even a few sets of push-ups or crunches will help you perform at your peak when you desperately need it. Running up and down the stairs is also a fun option if you’re short on time.
A power nap
It’s no secret that insufficient sleep decreases your productivity, and you tend to make more mistakes and lose focus while doing important work.
If you haven’t gotten seven to nine hours of sleep at night, which is a recommendation from the National Sleep Foundation, a power nap can literally save you. 10 to 26 minutes of sleep improves your performance and alertness. It is said that a power nap is more effective in increasing learning capacity than coffee.
Coffee is such a popular drink that it can be a little scary to think about cutting the cord – especially when so many people automatically offer you one when you walk into their office or home! You no longer have to be a slave to the old routine when coffee is a cause for concern. Grab one of these healthy alternatives and get the same morning boost without the anxiety that follows later.
Sources
Gawron-Gzella A, Chanaj-Kaczmarek J, Cielecka-Piontek J. Yerba Mate-A long but current history. Nutrients. 21 Oct 2021;13(11):3706. doi: 10.3390/nu13113706. PMID: 34835962; PMCID: PMC8622869.
Idowu-Adebayo F, Fogliano V, Linnemann A. Turmeric-fortified cow and soy milk: golden milk as a street food to support consumer health. Foods. Feb 16, 2022;11(4):558. doi: 10.3390/foods11040558. PMID: 35206034; PMCID: PMC8871262.