15 Energy-Boosting Foods That Aren’t Caffeinated
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Is cutting back on caffeine one of your 2023 resolutions? If so, we may be able to help you with some natural remedies. While caffeine can increase dopamine levels and give us a morning rush of adrenaline, it is a stimulant that can raise blood pressure and heart rate, making it dangerous if taken frequently in high doses. You may be consuming more caffeine than you realize, whether it be from chocolate, coffee, tea, or energy drinks.
Long-term caffeine consumption is not recommended, and it is especially dangerous for expectant mothers and people who are prone to anxiety. For those trying to kick the habit but need to stay awake during those endless days, we’ve put together a list of caffeine substitutes.
The following are the most typical side effects of consuming too much caffeine:
- digestion problems
- Muscle Dysfunction Addiction
- High Blood pressure
- Unsteady Heartbeat
- Urination Frequently and Urgency
It should be noted that you only experience these effects if you consume a very high dose of caffeine. This usually amounts to 300 mg or more of the stimulant. You won’t likely experience any problems if you’re drinking your usual cup of coffee, taking energy pills, or taking a supplement like Performance Lab Stim.
Here are a few of the harmful effects that excessive caffeine consumption can have on your body.
Caffeine’s Harmful Effects on the Brain
Anxiety, addiction, and high blood pressure are the main negative effects that too much caffeine can have on your brain.
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Due to the way, it alters the chemicals in your brain, caffeine can cause anxiety in high doses. Caffeine is known for keeping people awake and alert because it inhibits the effects of adenosine, a brain chemical that causes you to feel tired. The levels of adrenaline in your body also increase as a result. When taken in excess, this can cause anxiety but is beneficial for boosting alertness and energy. Users have reported experiencing anxiety when consuming 1000 mg or more of caffeine per day, which is a huge amount. At this level, it can also result in rapid breathing and high levels of stress.
The American Psychiatric Association has included caffeine-induced anxiety disorder in the Diagnostic and Statistical Manual of Mental Disorders (also known as the DSM).In essence, if you consume too much caffeine, your brain may start to experience anxiety. This is known to occur at doses of 1000 mg or higher.
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Although caffeine increases energy, focus, and productivity among other things, it can also be habit-forming in high doses, which can harm your brain. According to studies, caffeine affects the same brain chemicals that make cocaine and amphetamines addictive. but not even close to the same degree.
The disadvantage is that users who supplement this stimulant in high doses run the risk of developing physical or psychological dependence on it. In one study, 213 regular caffeine consumers went without the stimulant for 16 hours. When compared to participants who consumed caffeine infrequently, those who consumed caffeine daily reported more headaches, fatigue, and other withdrawal-related side effects.
Fortunately, caffeine doesn’t have withdrawal symptoms nearly as bad as some of the other substances that people become dependent on. Limiting the Blood Flow to Your BrainAlthough long-term high use of this stimulant has been linked to causing high blood pressure, this is more of an indirect side effect of caffeine use on your brain.
Due to its stimulating effects on your nervous system, it causes an increase in your body’s blood pressure. Although the effects are only transient, if you consume a lot of caffeine (more than 500 mg per day), you may be putting your health at risk.A high blood pressure level can damage your arteries over time and increase the likelihood that blood flow will be reduced, which could obstruct blood flow to your heart and brain.
Does Coffee Damage Your Heart?
When consumed in large doses, caffeine can be harmful to your heart. Although it can significantly raise your heart rate, it can also have detrimental effects on your blood pressure.
However, each person experiences these effects differently. Some people experience an altered heartbeat rhythm rather than an accelerated heart rate. When you consume large amounts of caffeine in one sitting, your heart will experience a variety of effects. Consider lowering your intake of caffeine if you’re feeling its negative effects.
Limiting your caffeine intake can be challenging, especially if you depend on your coffee, soda, or chocolate to give you the much-needed boost. The good news is that there are many naturally caffeine-free foods that can give you an energy boost without the jolt and crash, the jitters, or those daily lattes that drain your wallet. To start your day off right and keep you going throughout the day, try these foods on their own or include them in your breakfasts and dinner.
Want to reduce your caffeine intake? These 15 options will increase your energy levels naturally.
Apples have 13 grams of natural sugar, which works similarly to a cup of coffee to make you feel awake. Unlike coffee, you won’t experience a jolt or crash, and the nutrients in the apple will slowly release as you digest the fruit, making your feeling of vigour last longer. Apples are also high in boron, a mineral that raises mental clarity. For breakfast on the go, try these Apple Cinnamon Oat Muffins.
2. Coconut Milk
Coconut water is frequently compared to post-workout sports drinks designed to aid in hydration and recovery. It also makes for a great morning pick-me-up because potassium helps your body turn carbohydrates into energy. It’s also the first thing you’ll want to reach for if you drank a bit too much the night before, just like with coffee.
The omega-3 fatty acids that your body and brain require for proper function are found in abundance in fatty fish like salmon, tuna, and mackerel. These omega-3 fatty acids lessen inflammation, which can make you tired. Salmon contains a lot of vitamin B12, which is necessary for the production of red blood cells that carry iron throughout your body (more iron equals less fatigue and more energy). Keep some of this delicious salmon aside for a lunch that will keep you going all afternoon.
4. The sweet potato
These potatoes are a great illustration of how complex carbohydrates (naturally sweet, high-fiber foods) impact your body differently from refined carbohydrates (sugar-added, low-fiber foods). Complex carbohydrates are metabolized gradually, providing you with sustained energy without a sugar high or low. Sweet potatoes contain a whopping 25 grams of complex carbohydrates per serving. Make a Savory Sweet Potato Hash for a filling, energizing breakfast.
5. Cashews and almonds
These nuts pack a powerful natural energy punch. These nuts pack a powerful natural energy punch. First, magnesium aids in the conversion of glucose—the blood sugar your body produces—into usable energy. Their protein also prolongs your feeling of fullness. Make these your go-to desk snack or spread almond or cashew butter on your toast in the morning.
Eggs are associated with breakfast for a reason. Eggs not only have a lot of protein, but they also have vitamin B12, which helps to fight fatigue. Leucine, another amino acid found in eggs, facilitates the production of energy in your cells by increasing the availability of glucose and breaking down fat
The trendy avocado toast isn’t just for your Instagram, as it turns out! Avocados are loaded with the healthy monounsaturated fats that your body loves to convert into energy, just like salmon is. They contain a lot of vitamin B, which converts carbohydrates into glucose, which provides energy. With Meyer Lemon Avocado Toast, you can get your day off to a fancy start.
According to studies, the smell of mint improves alertness and decreases fatigue. While you could try inhaling the scent of a plant, we advise making a cup of peppermint tea in place of your morning coffee. Add a teaspoon of honey and stir for an extra boost. Crush a few leaves of the fresh herb and add them to your ice water if you have it.
9. Spinach and Kale
Dark leafy greens like spinach and kale could seriously compete with your neighborhood coffee shop. Iron and potassium, which are necessary for generating energy and reducing fatigue, are present in greens. Additionally, they contain a lot of nitric oxides, which enhance blood flow and reduce inflammation. A spinach and kale smoothie will help you power through your workout or workday.
The espresso shot of produce is the banana. You’ll get almost instant energy from the special combination of complex carbohydrates, potassium, and vitamin B6 while still finding it simple to digest. This makes it the ideal breakfast or snack for the middle of the day.
Ginseng has long been considered one of the most healthful ingredients in traditional Chinese medicine. According to legend, it strengthens the body’s five viscera—the spleen, lungs, heart, liver, and kidneys—as well as the mind and alertness. Ginseng tea and ginseng juice are very well-liked in Asia. Korean ginseng juice is sweet and typically contains additional jujube and other all-natural energy boosters. In Chinese culture, ginseng tea is consumed by students not only for its capacity to improve concentration but also to ward off colds.
Cordyceps is another organic caffeine substitute that is popular in Asian cultures. The fungi are a favorite among the exhausted for supporting energy levels because it is believed to improve athletic performance and endurance. Although it is frequently used in double-boiled soups, it is also available as a powder for beverages and smoothies.
Although maca has been around for centuries, it has recently experienced a surge in popularity among health nuts as a superfood. It is well known for its ability to reduce fatigue and improve mental focus, so you should definitely keep it in your kitchen.
Try sticking with natural sugars from berries if you’re looking for a sweet midday snack for an energy boost. Because they are nutrient-dense and a good source of fiber, berries will give you a sustained energy boost rather than a sugar crash. If you prefer fresh berries, choose blueberries and blackberries. If you prefer dried berries, consider goji berries. For the best way to start the day, try blending the berries with coconut water, oats, and bananas for a breakfast smoothie.
We understand that sometimes the day seems to drag and you just need a snack to take your mind off of something. Given that they are nutrient- and fiber-rich as well as a fantastic energizer, nuts are the ideal replacement for a caffeinated pick-me-up. Nuts in general have also been linked to improved cognition-related brain-wave frequencies, allowing you to maintain your mental sharpness without artificial means. Eating walnuts will also help with memory and learning, according to studies, if you want to improve those skills.