Many people consider caffeinated drinks an essential part of their lifestyle. In fact, some may go as far as saying “don’t talk to me ‘til I had my coffee!”.
There’s no wonder why people love coffee, tea, and energy drinks so much. With so much things to do and so little time to rest, many are left without a choice but to drink a cup of joe to keep them going.
Drinking caffeinated drinks aren’t bad in the first place. In fact, drinking coffee is linked with better cardiovascular health, faster metabolism, and a lower risk of developing Parkinson’s disease. Meanwhile, green tea is highly regarded for its antioxidant and fat-burning capabilities.
However, there are also benefits to quitting caffeine, especially if you feel that it does more harm to you than good. After all, everyone responds to caffeine differently.
The benefits of a caffeine-free diet
Cutting caffeine from your life can surprisingly improve your overall wellbeing.
Caffeine is a very strong stimulant, especially when it is consumed in higher amount such as found in coffee. Because of this, you may feel the jitters shortly after drinking a cup of coffee or an extra strong tea. You may notice that these jitters make you extra-sensitive and alert – this is because your fight or flight system is stimulated by caffeine.
Less anxiety. Once you quit caffeine, you’ll experience lower levels of anxiety and nervousness. This is especially beneficial for people who are prone to stress and anxiety, whose symptoms are amplified when caffeinated. [1]
Better sleep quality. Because caffeine can stay in the body for as long as 5 to 6 hours, this can entirely disrupt your sleep schedule especially if you drink caffeine too late. In one study, it was also found that those who are caffeine-free could fall asleep faster.[2]
Whiter teeth. People who often drink coffee or tea tend to have yellowed teeth due to the high levels of tannin that can be found in both drinks. Additionally, coffee is a highly acidic drink that can damage enamel, which is the protective outer layer of your teeth.
A healthier digestion. If you’re a regular coffee drinker, chances are you’ll always anticipate the need to go after you’ve had an espresso shot. This is because coffee has a laxative effect, which irritates the bowels.[3]Higher doses of caffeine may also cause diarrhea and heartburn.[4]
A healthier mind. Due to the neurostimulant property of caffeine, it can consequently alter a person’s brain chemistry. In fact, scientists believe that its effects can be comparable to cocaine.[5]
Other benefits of a caffeine-free lifestyle include lower blood pressure, balanced hormones (for women), slower aging, and lesser headaches. [6]
Now that you’ve heard of all the benefits of quitting caffeine, you’re probably wondering: how else can you give yourself an energy boost when you need it?
Luckily, there exists plenty of healthier options that can give you the energy boost which will get you through a busy day.
7 healthy and energy-boosting alternatives to caffeine
Below are some examples of low to zero-caffeine beverages that can serve as alternatives to caffeine and green tea.
- Lemon Water
One of the best ways to start your day is by drinking a refreshing glass of lemon-infused water.
Although this may seem like a simple combination, lemon and water is a clean source of energy by hydrating and oxidizing cells that have been dehydrated overnight. Many people believe that coffee is the key to a good head start – unfortunately, this short jolt of energy depletes your body further of hydration and electrolytes because coffee is actually a diuretic.
With lemon water, you’ll be replenished with both Vitamin C and electrolytes.
Vitamin C is a powerful antioxidant that can be usually found in citruses such as lemon. It is known for its crucial role in boosting the immune system and protecting the skin from UV rays. [7]
Meanwhile, electrolytes are the minerals in your body that have an electric charge, namely sodium, potassium, and calcium. These electrolytes play an important role in maintaining proper nerve and muscle function. In fact, a lack of electrolytes can cause cardiovascular diseases. [8]
You can also add other fruits to your lemon water according to make it even more delicious, such as strawberries, cucumber, watermelon, and basil.
- Golden Milk
Despite what the name implies, Golden Milk is actually not made of dairy.
It is in fact a concoction of strong and aromatic spices, namely ginger, cinnamon, turmeric, and black pepper.
Golden Milk has its roots in India, where it is known as “haldi doodh” in Hindi. It is a traditional Ayurvedic medicine that is used as a homemade remedy for cough and colds. Nowadays, Golden Milk is slowly gaining popularity among healthy enthusiasts in Western countries, with some even calling it a “turmeric latte”.
Its main ingredient, turmeric, contains curcumin, which was found to be effective in improving brain function. Some studies have shown that curcumin can stimulate the production of brain-derived neurotrophic factor (BDNF), which is a compound that is vital in the production of brain cells and strengthening neural connections.[9]
Cinnamon and ginger were also found to have similar brain-boosting capabilities, as well as the prevention of Parkinson’s and Alzheimer’s. [10, 11]
Additionally, the culmination of Golden Milk’s spices make it a powerhouse of antioxidants, which can help boots your immunity and slow down aging.
- Rooibos Tea
Rooibos “red bush” tea is a beverage that originated from South Africa.
This caffeine-free drink can bring you both relaxation and energy with its rich antioxidant content. It tastes great as well, with a slightly sweet and nutty flavor. Additionally, it doesn’t develop a bitter flavor when over-steeped.
Although studies on rooibos’ long-term benefits are limited, it’s antioxidant content may help protect against free radicals that can lead to cancer, heart attacks, and stroke.[12]
- Apple Cider Vinegar
Much like lemon water, apple cider vinegar can give you that jolt of energy and hydration first thing in the morning.
Apple cider vinegar is processed by fermenting crushed apples using yeast and bacteria. This results in a beneficial compound called acetic acid, which was found to increase insulin sensitivity and stabilize blood sugar levels.[13]
Apple cider vinegar can also help you lose weight. Based on anecdotal evidence and a few scientific studies, drinking apple cider vinegar can help increase feelings of fullness after meals.[14]
It should be noted that apple cider vinegar is best taken when diluted in water, as pure vinegar may damage your teeth when consumed regularly.
- Kombucha
Kombucha is a drink that has become popular recently, and a lot of health enthusiasts swear by its health claims. But what really is this mysterious and odd-smelling drink?
Kombucha is actually made from a simple mix of black tea, bacteria, yeast, and sugar. It is a result of a fermentation process called ‘SCOBY’ – a Symbiotic Colony of Bacteria and Yeast. This fermentation process ultimately results in a super healthy drink filled with antioxidants, probiotics, and acetic acid, which are all extremely beneficial to our bodies.
The probiotics present in kombucha is great for your gut health, as it promotes the growth of the good bacteria in your stomach. This will result in better digestion, less inflammation, and potentially weight loss.
However, it is not advisable to make kombucha at home as there is a high risk of contamination, and thus buying store-bought kombucha that is manufactured under a controlled environment is your safest bet.
- Chicory Coffee
Although relatively unheard of, chicory coffee has been around for centuries. It is believed that this drink originated in France during a coffee shortage that occurred in the 19th century.
It is derived from the chicory plant, whose roots are roasted, ground, and brewed into a beverage that looks and tastes similar to coffee.
Because it is plant-based, chicory coffee is a great source of fiber, which is extremely beneficial for gut health. [15] The specific fiber that chicory has is called inulin, which is also known to be highly beneficial for diabetic people as it was found to reduce insulin resistance and stabilize blood sugar levels.[16]
Unfortunately, chicory may trigger an allergic reaction in some people, especially those who are already allergic to flowering plants. It may also trigger digestive problems in some people, causing excessive bloat and gas.
- Healthy Smoothies
Another great alternative to caffeine is to drink healthy smoothies that are made from fruits and vegetables. This allows you to customize the flavors and nutrients you want out of one drink.
Some great energizing blends include bananas and berries, which contain simple sugars that will give you a natural energy boost.
Green smoothies, such as those made from spinach and kale, can supply you with long-lasting energy as it is digested much slower than other foods.
Adding protein, such as yoghurt or protein powder, can help you feel full much longer.
Conclusion
If you think coffee and tea is doing more harm to you than good, quitting caffeine may actually be better for you in the long run.
You’ll experience less mood swings, anxiety, palpitations, better sleep, and lesser chances of heartburn and headaches.
Instead, you can opt for the healthier alternatives listed above, which will replenish your body of the nutrients and hydration it needs that will keep you hyped throughout the day.
References
[1] Winston, A. P., Hardwick, E., & Jaberi, N. (2005). Neuropsychiatric effects of caffeine. Advances in Psychiatric Treatment, 11(6), 432–439. doi:10.1192/apt.11.6.432
[2] Watson, E. J., Coates, A. M., Kohler, M., & Banks, S. (2016). Caffeine Consumption and Sleep Quality in Australian Adults. Nutrients, 8(8), 479. https://doi.org/10.3390/nu8080479
[3] Brown, S. R., Cann, P. A., & Read, N. W. (1990). Effect of coffee on distal colon function. Gut, 31(4), 450–453. https://doi.org/10.1136/gut.31.4.450
[4] J. Boekema, M. Samsom, GP van Berge Henegouwen, AJPM Smout, P. (1999). Coffee and gastrointestinal function: facts and fiction: a review. Scandinavian Journal of Gastroenterology, 34(230), 35-39.
[5] Nehlig, A. (1999). Are we dependent upon coffee and caffeine? A review on human and animal data. Neuroscience & Biobehavioral Reviews, 23(4), 563–576. doi:10.1016/s0149-7634(98)00050-5
[6] LaForge, T. (2011, August 01). 10 Health Benefits of Living Caffeine-Free. Retrieved July 21, 2020, from https://www.healthline.com/health/food-nutrition/quitting-caffeine-benefits
[7] Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211.
[8] Hollifield, J. W. (1989). Electrolyte disarray and cardiovascular disease. The American Journal of Cardiology, 63(4), B21–B26. doi:10.1016/0002-9149(89)90934-x
[9] Fanaei, H., Khayat, S., Kasaeian, A., & Javadimehr, M. (2016). Effect of curcumin on serum brain-derived neurotrophic factor levels in women with premenstrual syndrome: A randomized, double-blind, placebo-controlled trial. Neuropeptides, 56, 25–31. https://doi.org/10.1016/j.npep.2015.11.003
[10] Khasnavis, S., & Pahan, K. (2014). Cinnamon treatment upregulates neuroprotective proteins Parkin and DJ-1 and protects dopaminergic neurons in a mouse model of Parkinson’s disease. Journal of neuroimmune pharmacology : the official journal of the Society on NeuroImmune Pharmacology, 9(4), 569–581. https://doi.org/10.1007/s11481-014-9552-2
[11] Saenghong, N., Wattanathorn, J., Muchimapura, S., Tongun, T., Piyavhatkul, N., Banchonglikitkul, C., & Kajsongkram, T. (2012). Zingiber officinale Improves Cognitive Function of the Middle-Aged Healthy Women. Evidence-based complementary and alternative medicine : eCAM, 2012, 383062. https://doi.org/10.1155/2012/383062
[12] Erickson, L. (2003). Rooibos tea: research into antioxidant and antimutagenic properties. HerbalGram, 59, 34-45.
[13] Johnston, C. S., Kim, C. M., & Buller, A. J. (2004). Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes care, 27(1), 281–282. https://doi.org/10.2337/diacare.27.1.281
[14] Ostman, E., Granfeldt, Y., Persson, L., & Björck, I. (2005). Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. European journal of clinical nutrition, 59(9), 983–988. https://doi.org/10.1038/sj.ejcn.1602197
[15] Shoaib, M., Shehzad, A., Omar, M., Rakha, A., Raza, H., Sharif, H. R., Shakeel, A., Ansari, A., & Niazi, S. (2016). Inulin: Properties, health benefits and food applications. Carbohydrate polymers, 147, 444–454. https://doi.org/10.1016/j.carbpol.2016.04.020
[16] Guess, N. D., Dornhorst, A., Oliver, N., & Frost, G. S. (2016). A Randomised Crossover Trial: The Effect of Inulin on Glucose Homeostasis in Subtypes of Prediabetes. Annals of nutrition & metabolism, 68(1), 26–34. https://doi.org/10.1159/000441626
