Caffeine is a stimulant found in coffee, tea, and cola drinks. It can help increase energy and focus. However, too much caffeine can lead to problems such as insomnia, headaches, and anxiety. If you want to reduce your caffeine intake, there are several caffeine alternatives available.
Anyone getting more than 250 milligrams of caffeine per day (three eight-ounce cups of coffee), which is considered moderate, could be at risk for caffeine-related sleep problems. Symptoms of too much caffeine consumption include insomnia, anxiety, irritability, headaches, nervousness, and rapid heartbeat.
Types of Caffeine Alternatives
There are several types of caffeine alternatives available, including:
- Herbal teas-such as chamomile, lavender, and ginger tea-provide a calming effect and do not contain caffeine.
- Decaffeinated coffee and tea- These drinks are made with decaffeinated beans or leaves and still contain some caffeine.
- Fruit juices-such as grapefruit juice and orange juice-provide energy without the jitters associated with caffeine.
- Nutritional supplements-such as guarana and barber mate-contain caffeine but also offer other health benefits.
How to Make Caffeine Alternatives
There are several ways to make caffeine alternatives:
- Brew herbal teas using fresh or dried herbs.
- Make iced tea by brewing tea bags or leaves in cold water.
- Mix fruit juices with sparkling water for a refreshing drink.
- Add a scoop of guarana or barber mate powder to smoothies or yogurt.
Caffeine alternatives offer several benefits:
- They provide energy without the jitters associated with caffeine.
- They calm the mind and body without the accompanying drowsiness.
- They are high in nutrients that support better health.
- Some provide an added boost of energy that can help reduce fatigue symptoms.
- They are lower in calories than sugary drinks such as colas.
- Many are available at health food stores and online.
- Each has its own unique flavour and properties that offer different benefits.
