Five Easy Ways to Reduce Your Caffeine Intake

To the average coffee-lover, the idea of not getting that daily cup can be unthinkable. For heavy coffee drinkers however, there are reasons why it's advisable to reduce the amount of caffeine consumed, and it doesn't have to be difficult. Caffeine gives millions world-wide the boost they need to start the day and get through it. Without it, productivity would plummet, and compared with other legal 'drugs' such as alcohol and nicotine, caffeine is widely acceptable and a popular social activity. So why would anyone want to cut back on their daily fix?

Caffeine is a stimulant that acts on the central nervous system to increase alertness. It has a range of side effects including anxiety, confusion, irritability, insomnia, dizziness and blurred vision, gastric symptoms and heart palpitations. It is a toxin to the liver, and has even been linked to miscarriage and psychological disturbances in high doses.While caffeine may give us a temporary boost in alertness and activity, it will later make us pay for that energy boost by making us feel more lethargic than usual. If you have tried to cut caffeine out before, you may have experienced withdrawal symptoms such as headaches, nausea, fatigue and difficulty concentrating, among others.

Many drinks are considered a better alternative to coffee, when in fact they also contain significant amounts of caffeine. Cola drinks, black and green tea for example, all contain some caffeine, while energy drinks contain just as much caffeine as a moderate strength cup of coffee. Chocolate is also a source of caffeine, so be aware of how many chocolate snacks and drinks are consumed. Below are five suggestions for reducing overall caffeine intake, even for the most addicted coffee-drinkers.

1. Finding Low-Caffeine Alternatives

White tea, a form of green tea, is low in caffeine and high in antioxidants. Many herbal varieties of tea contain no caffeine at all, but do act as a pick me up, such as peppermint or ginseng infusions. Dandelion and roasted barley teas have a similar taste to coffee. Decaffeinated coffee is also a good option.

2. Gradual Substitution

For the die-hard coffee drinker, try replacing one cup of full-strength coffee with one of the above alternatives each day for a week. The following week, replace two cups of coffee with an alternative, and so on, to reduce your intake gradually.

3. Eat Healthily

Coffee consumption can suppress hunger. Try snacking on fresh fruit, raw vegetables, wholegrain cereals, and nuts for a better energy boost. Foods that have a low glycaemic index (GI) will provide longer-lasting energy, which means you may be less likely to turn to coffee for a quick fix. The less processed a food is generally, the lower the GI. Variety in your diet is also important.

4. Drink Plenty of Water

Water is great for flushing out toxins and will lift energy levels immediately. Make sure you are getting the recommended 8 glasses a day. Try flavoured water if you dislike the taste of plain water.

5. Get Enough Rest

Rather than masking tiredness with caffeine, focus on getting a good night's sleep of at least 7 to 8 hours each night. Have rest periods during the day if possible, to give the body a chance to recharge.

Limiting the amount of coffee you drink can be achieved without major withdrawals, and the long-term health benefits are many. Each person will have their own goal when it comes to reducing caffeine intake. It may be to cut back to one coffee a day, while for others it may mean eliminating it altogether. By trying out the above tips, you can still enjoy the aroma and taste of a daily coffee without losing your daily energy and vitality.