Caffeine is the most widely used stimulant in the world, due to its tempting effects on the body, including boosting energy, memory and mood, reducing fatigue and increasing activity and recovery.
Caffeine is present in coffee, which is the main culprit, because it is rich in its content (up to 200 milligrams per cup), tea (40 to 110 milligrams per cup), as well as chocolate, soft drink ingredients (30 to 60 milligrams), and energy drinks (50 To 160 milligrams).
But caffeine problems rise if it is consumed excessively, and health and nutrition experts have agreed that consuming more than 600 milligrams of caffeine per day, or more than 4 to 7 cups of coffee, falls within the range of excess that causes dehydration, high blood pressure and increased stomach acidity. Nervousness, interrupted sleep throughout the night, and a rapid heartbeat, according to the Cleveland Clinic website.
Although excessive caffeine makes withdrawal from it more difficult, with headaches, insomnia, a feeling of lethargy and fatigue, there are 8 practical steps to combat it.
Initial advice
The more you get used to consuming caffeine, the more severe the withdrawal symptoms, which start from 12 to 24 hours after your last caffeine intake, and can last from 2 to 9 days.
But don't make the mistake of stopping caffeine altogether. It is best to gradually and slowly reduce the amount of coffee, tea and beverages containing caffeine.
And start by replacing cold drinks that contain caffeine with water, as it is an ideal healthy option for keeping the body hydrated, and expelling the caffeine from it naturally.
And if you like coffee, gradually switch from regular to decaffeinated coffee.
Gradual reduction in caffeine consumption over a period of 2 to 3 weeks will help you to successfully change your habits, without causing withdrawal symptoms, and entering the cycle of returning to drinking coffee, or taking a headache medicine that also contains caffeine to get rid of it;
The desire to overcome withdrawal pain quickly is one of the main reasons for continuing to surrender to caffeine, according to Cleveland as well.
Your plan to get rid of caffeine and stay active
Sleep well
Good sleep is necessary to get more energy and live a healthy life, and it is only achieved through continuous sleep from 6 to 8 hours at night (to avoid disturbing awakening, you must stop eating or drinking, and look at the screens, well before bedtime), and make sure that Sleep at steady times. Research has found that regulating sleep and waking at steady times is beneficial for health and energy levels.
Meditate and breathe deeply
To face the morning tension under the pressure of the alarm ringing, and rushing to complete everything on time before setting off to perform the tasks of a long day without delay;
It's a good idea to start with calming moments, as 5 minutes of meditation and breathing exercises can help you relax and increase energy levels, and are enough to slow down the rhythm and relax your body to stop it from moving at full speed.
Good sleep is only achieved through continuous sleep from 6 to 8 hours a night (German)
Sunlight and early exercise
Opening the curtains and waking up to sunlight increase energy levels and boost vitamin D, which is beneficial for improving physical and mental health.
Exercising early in the morning also boosts energy, helps blood flow and wake up your mind and body throughout the day.
If time does not allow, a few minutes of stretching exercises may wake you up and improve your mood and stamina.
Bathing and moisturizing
Taking a morning shower for enough time is a great way to relax and focus to get rid of the effects of sleep, as well as hydrating the body by drinking water is very important, as there is nothing better for your body than staying hydrated all the time;
The benefits of water on the body are endless, so water is the fuel of life you need first thing in the morning, as an excellent way to keep you feeling refreshed throughout the day.
Apple and oatmeal
While the caffeine may give you instant energy, the natural sugars in apples provide better sustainable energy throughout the day, the fruit contains lots of vitamins, plus apples are easy to move around and eat smoothly on a busy morning.
Eating some oatmeal is the perfect breakfast to get enough carbohydrates that give you long-lasting energy.
It is rich in minerals and low in blood sugar.
As for sugary foods;
While it seems like an easy way to feed in the morning, it's really just empty calories that give you a short burst of energy and then make you more tired.
Oatmeal is the perfect breakfast for getting enough energy (German)
getting dressed
As long as you wake up to work, you should wear your clothes completely, as this puts you in a more productive mindset, and walking around the house in pajamas for a longer period of time leads to a feeling - involuntarily - that you are inclined to go back to sleep.
Correct posture
Then comes the correct posture, such as getting dressed, because the way you move physically can affect your condition without realizing it;
If you slack while walking, you will appear tired, as opposed to if you were standing upright and sitting upright.
It is therefore advisable to perform exercises to help you always be in correct posture.
Laughter and wakefulness
Laughter will not only improve your mood, but it will also give you deep breaths and can lift your energy;
Boosting the release of endorphins can awaken anyone.
So try to practice it once in a while, and you will find out how it will boost your energy levels.
As for keeping your mind alert and sharp, it is a mental exercise that is very similar to a physical exercise, so take care of what pushes your mind to a high alert and gives you a boost of mental energy.