With mainstream coffee culture becoming more and more overbearing by the day, it’s no surprise many of us are afflicted with a full blown caffeine addiction. In fact, around 3 in every 4 adults in the U.S. suffer from coffee addiction (Source).
While we don’t want to take your bean lover away from you, it’s important to consider the practice of everything in moderation when it comes to your coffee intake, as too much caffeine intake can cause «mood swings, insomnia, increased tension in the muscles, and also impair your digestion and nutrition absorption» (Source).
As a general rule, it’s ideal for adults to consume around 250 mg of coffee per day or around 2 cups (Source), and not exceed 400 mg of caffeine per day, which is around 3 — 4 cups of coffee (Source). Coffee is not all bad, as there are health benefits to getting your daily cuppa, but it’s important to consume it mindfully, as it is an addictive substance.
We’ve listed some of our favourite tips for cutting down your caffeine intake without allowing you to unleash your inner rage monster:
Do The Math
The first and easiest thing to do is familiarise yourself with the caffeine content of common foods, and keep track of your intake to cap it at around 250 mg per day. Here are some for your reference (Source):Black Coffee (1 cup): 138 mg
Espresso (¼ cup): 125 mg
Cappuccino (1 cup): 60 mg
Latte (1 cup): 60 mg
Black Tea (1 cup): 47 mg
Earl Grey (1 cup): 33 mg
Green Tea (8 oz): 35 mg
Oolong Tea (8 oz): 25 mg
Cola Soda (12 oz): 42 mg
Mountain Dew (12 oz): 52 mg
Semisweet Chocolate (1 oz): 18 mg
Chocolate Milk (1 cup): 5 mg
Cocoa Powder (1 tablespoon): 12 mg
Blend It, Don’t Just Brew It
If it’s an energy kick you’re looking for, then it may be good to replace at least one of your needed cups of coffee with a natural antioxidant-based beverage, which are noted to provide that natural boost. At the same time, they can also help ward off illness and help maintain a healthy immune system. Win-win! Some of our favourites are (Source):Green Smoothies: A superstar in the healthy-living community, green juices are great for a quick lift, and you can experiment and mix things up with your favourite veggies. Check out some recipes here.
Flaxseed Oil: A bit of flaxseed oil in your breakfast oatmeal or smoothie is a great way to keeping your energy levels up all morning.
Peppermint or Mint Tea: Herbal teas are great non-caffeinated beverages as a whole, but mint is the best instant revitaliser.
Wheatgrass Shot: Chalk full of essential vitamins, minerals, and nutrients to give you energy.
Ginseng Tea: Centuries-long herbal drink to naturally stimulate your concentration.
Lemon Water: Simple sensory stimulant, which also helps you energise through hydration.
Pomegranate Juice: Full of antioxidants, not to mention super delicious.
The afternoon slump we usually experience can also stem from factors associated with our lifestyle. Getting your 8-hours of sleep and taking regular breaks throughout the day (ideally to breathe in some fresh air outside) are essential for keeping your energy levels up naturally, rather than turning to caffeine.
Also, it’s common knowledge that a carb-heavy lunch fuels the afternoon slump; instead, try incorporating more protein in your lunch to stay energetic all afternoon. We love a good nut-butter shake, find some recipes here.
Let’s Meet For A Coffee
Okay face it, sometimes you only drink coffee to be social, or maybe you only started drinking coffee because that’s what adults do. We understand it’s difficult to separate oneself from the prevailing coffeehouse culture, but it’s important to understand that you can still be social without drinking coffee.
Try out some herbal teas to find one that you prefer, or opt for a fresh juice instead. Coffee camaraderie is all in your head, and you may just start a health kick within your friend group!
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