Every day millions of people after waking up, turn towards their morning fix of coffee to kickstart their day. For some, a morning cup of joe helps to provide a necessary energy boost to get through the day. For others, the high caffeine content can lead to headaches, irritability or even feelings of anxiety. Therefore, it is only natural that many individuals consider setting a caffeine limit or avoiding the beverage altogether.
Luckily, coffee is not the only source to get the needed energy. Whether you want to take a break or intend to kick the habit for good, these tips will help to maintain a reasonable level of energy and face the day without coffee.
Work Out & Meditate
From addressing stress and improving your mood to normalising sleep patterns and increasing energy levels – morning workouts help to release endorphins that make you feel energised and start the day on a positive and healthy note.
In case you don’t have the time or ability to do a full-on morning workout, try sticking to a ten-minute exercise routine to increase your heart rate. Physical activity even for a short period can turn any night owl in an early bird and give a little pick-me-up in the morning, whether you choose jogging, a brisk walk, stretching or cycling.
Meditation is also a useful habit that can help to reduce feelings of stress and anxiety and start the day in a calm, relaxed state, which can prepare you to deal with challenges throughout the day. Consider setting aside at least 10 minutes for a morning meditation session and gradually increase the time to master this practice. If you are new to this technique, try using guided meditation with different apps like Headspace or Calm.
Turn On The Tunes & Get Outside
There is no doubt that music has a positive impact on our bodies, minds and general well-being. While slow tunes tend to relax and calm you down, fast tempo music might actually increase your heart rate and provide motivation to get moving. So, if your morning starts slowly, listening to upbeat music will improve your mood and help you move.
You can even combine several activities at once and go for a walk outside, listening to your favourite songs. Catching some sunlight will help to set your circadian rhythm to make you feel more alert and boost vitamin D intake, which in turn, gives you more energy.
Enrich Your Meals With Whole Foods
Eating first thing in the morning helps to enhance your energy levels and might prevent you from eating more later in the day. Breakfast also increases serotonin levels which will diminish some of the anxiety and stress that a lot of people feel in the morning. While breakfast is the most crucial meal of the day, what food you choose matters just as much.
Aim for meals that include complex proteins, carbohydrates and a little bit of fat. Breakfasts based on such a balance give your body an immediate boost and long-lasting energy. These include a nice big bowl of porridge with some fruit and a sprinkle of protein powder. For extra protein, you can even use the protein powder as a flour replacement to make pancake batter and start your day with the ultimate breakfast of champions. Is there a better way to start your morning?
Consider Coffee Alternatives
If you are really obsessed with your morning coffee, quitting it entirely will probably seem like a daunting task. A hot drink – with or without caffeine – can ease the transition, so you can carry on with your ritual of having a tasty beverage, but substitute coffee with something else. Chicory, home-made hot cacao, coconut water, lemon water and, of course, tea are some of the best examples.
Switching from coffee to tea can be an easy start to reduce your caffeine intake. Most teas contain less caffeine than coffee yet provide needed energy, although levels vary by brewing practice and varietal. If you are ready to cut caffeine altogether, you can try a cup of herbal tea to replace your habit of a morning cup of coffee.
However, if you struggle to switch from having a strong black espresso or americano, you can change it up by making yourself a cup of strong black tea instead. For latte and flat white lovers, try replacing your milky and creamy coffee with black tea and added oat or almond milk, to get that creamy and milky taste that you love in white coffee. If you are a fan of cappuccino, you can go an extra mile and actually have home-made milk foam added to your tea or hot chocolate as well.
To make the transition as easy as possible, it can be a good idea to experiment with flavours, sweeteners, types of syrups if you are among sweet tooths, and textures. This way when you have a new drink every other day, and your taste buds experience new sensations, it will help you keep it exciting and stick to your morning beverage tradition.
Consume A Few Drops Of CBD Oil
While many people use CBD oil for anxiety, it can also help to enhance your energy levels, reduce pain and chronic aches, promote calmed and focused mind and even regulate sleep quality.
Cannabidiol, or CBD for short, is a non-addictive and non-intoxicating cannabinoid naturally occurring in the Cannabis sativa plants. It is known to provide different health benefits and healing properties through interaction with a signalling network called the endocannabinoid system (ECS). ECS is responsible for many bodily functions, including mood, memory, sleep, pain, metabolism, inflammation and stress.
CBD is available in various products such as tinctures, capsules, gummies, vape pens, teas and many others. At any rate, make sure to check the ingredients tab before using any product and refer to a general practitioner before testing.
Source: Sound Health Doctor