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Top 8 Effective Ways To Quit Coffee Painlessly

Top 8 Effective Ways To Quit Coffee Painlessly

Are you a coffee addict? You’re not alone! If there’s one thing most of us couldn’t give up, it would be our morning cup of joe. However, all of us have different levels of tolerance for coffee, and for many of us, that tolerance has been surpassed. Yet day and day again, you may find yourself reaching for yet another cup just to make it through the day.

What’s the Deal with Coffee?

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    It’s true that energy drinks, gels, and over-the-counter drugs also contain caffeine and are abused just much as coffee is, however, coffee is addicting for more reasons than the caffeine it contains. Coffee also contains some key nutrients such as magnesium, B vitamins and even chromium, a mineral that plays a role in blood sugar regulation. Regular, modest intake of coffee has even been linked to preventing liver cancer, treating mild depression, treating mild constipation, and reducing the risks of Alzheimer’s Disease and Type 2 diabetes. So why in the world would you want to drink less coffee? Because like anything else, too much isn’t necessarily a good thing.

    How Much is Too Much?

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      The maximum daily recommended intake of caffeine is 400 milligrams. One 8-ounce cup of coffee contains around 90 milligrams per cup, give or take (espresso obviously has more). And who really drinks a small 8-ounce cup of coffee anymore? Most of us get around 120-150 milligrams of caffeine with the first big cup we drink each day.

      Too much coffee can lead to headaches, nervousness, depression, digestive upset, heartburn, and even chronic mineral loss. If you’re suffering from any of these and are looking to quit coffee, then here are some tips just for you!

      8 Effective Ways to Quit Coffee Painlessly:

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        1. Reduce your intake by 1 cup per day for one month, then go down another cup the next month. If you drink several cups of coffee a day, this will be easier than those drinking only one or two. If you’re only drinking one or two, reduce your intake by half a dose. If you have no negative side effects of one or two cups a day, then assess whether you should quit to begin with.

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        2. Replace your cup of caffeinated coffee with decaf coffee. For some people, it’s not the caffeine that brings them back for more coffee. It’s the warming feeling of coffee and the good mood vibes it brings. You can still enjoy (and possibly benefit) from drinking coffee by just having decaf instead of regular coffee. While that might seem like cheating, for some people who have to avoid caffeine such as those who are pregnant, it’s enough to not go into withdrawals.

        3. Get enough sleep. Let your body use its own stores of natural energy so it doesn’t need to rely on caffeine to get through the day. Aim to get 7-8 hours of sleep each night at a minimum. As you withdraw from caffeine, you may find it necessary to tack on an extra hour of sleep each night. Allow yourself the freedom to do so, and give your body the rest it deserves.

        4. Look at why you’re using caffeine as a drug and address that issue instead of just covering up the problem. Is it out of stress, habit, low-energy, dieting, or another issue? Work on eliminating the cause of why you are addicted to coffee and you will find it easier to quit coffee.

        5. Try matcha green tea. While matcha tea still contains caffeine, it’s low in caffeine compared to coffee and isn’t stimulating in the same way. It’s so rich in the amino acid, L-theanine. L-theanine helps reduce stress and even helps balance blood sugar levels. Matcha also boosts mood and energy, and doesn’t cause insomnia like coffee does. Learn more about how to improve your health with matcha green tea, and remember to buy from a trusted source that produces a high-grade matcha tea. You can add to smoothies, froth it with a whisk in hot water, or brew it just like you would for regular tea in a French press or tea maker.

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        6. Find New Beverages to Drink That You Enjoy

        It’s always helpful to focus on the positive aspect of things when you’re trying to quit an unhealthy habit, so find other drinks you might enjoy to replace coffee. For instance, try smoothies, protein shakes, or warm herbal coffee alternatives instead.

        7. Try Roasted Cocoa Beans

        I love a roasted cocoa beverage known as Crio Brü and I drink it daily as a way to reduce my intake of caffeine. Roasted coffee beans have no caffeine, sugar, or fat, and they have a warming, smoky flavor and feel just like coffee does. I mix my coffee with 1/2 coffee and 1/2 cocoa beans to cut down on the caffeine intake, and it’s like a sugar-free, low-caffeine mocha that boosts energy levels just like coffee without the intense crash!

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        8. Reduce Your Intake Of Caffeine in General

        Many times people aren’t just addicted to coffee, but all sources of caffeine like black tea, energy drinks, and chocolate. When caffeine leaves your system, you naturally reach for more to pick you back up again. This can lead to coffee addiction more easily, so attempt to reduce your intake of all sources of caffeine, not just coffee. This is a much healthier approach over the long-run and will help you feel better more quickly.

        Don’t give up if you really want to quit coffee, and feel free to have a cup on occasion or once per day if you really enjoy it. Black coffee is still a much better choice than soda or other sugary drinks, and it does have some substantial health benefits that make it worth considering in moderate amounts.

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        Last Updated on May 5, 2020

        10 Brain Vitamins for Enhanced Brain Power

        10 Brain Vitamins for Enhanced Brain Power

        Your brain is the house your mind lives in. The brain is the most high-powered organ we have and requires the right amount and type of fuel to work properly. When we don’t give our brain the right fuel, it slows us down, dampers our focus, makes us more unhappy and unmotivated.

        If you want to maximize your brain power so as to increase your focus, think more clearly and live a happier and longer life, then pay attention because this article will give you the top nutrients you need to maximize your brain power and what foods to include in your diet in order to get them.

        Here are what your brain needs and where to get them:

        1. Omega-3’s

        Your brain is made up of 60% fat so if you want a healthy and optimally performing brain, you need to ensure you’re giving your brain the right building blocks and fat is one of the most important. Fat has been vilified over the years as being the big villain of health, but in reality, high-quality fat is not only good for you, it’s essential for your brain power and health.

        Some of the most important fat to give your brain are Omega-3’s. Omega-3’s such as DHA are the essential nutrients that form the outer layer our brain cells. In fact, not getting enough omega-3’s in your diet can affect normal brain development and cognition. It has also been shown to be implicated in premature brain aging and cognitive decline.[1]

        Getting healthy sources of omega-3’s from your diet is critical for optimal brain power.

        Foods Rich in Omega-3’s: Walnuts, chia seeds, sardines, salmon, flaxseed, eggs, fish oil

        2. Magnesium

        Magnesium is an essential mineral that is critical for brain activity and has been known to calm the brain and nervous system to the point it has been called “Nature’s Natural Valium.” Magnesium is essential for hundreds of metabolic processes within the body and brain yet it is still the second most common nutritional deficiency in the world.

        Magnesium helps the brain by:

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        • Providing antI-inflammatory benefits
        • Lowering stress hormones
        • Increasing neuroplasticity
        • Relaxing the nervous system
        • Helping to lift depression
        • Reducing anxiety

        Foods Rich in Magnesium: Almonds, spinach, cashews, avocado, black beans

        3. Vitamin B1: Thiamine

        Many B vitamins are known to be beneficial for brain health and well-being but for this article, let’s focus on some of the critical B vitamins.

        B1, also known as thiamine, is needed for a large number of metabolic processes in the body including the processes that manage your energy. Your brain uses tremendous amounts of energy throughout the day. Having low levels of thiamine can rob your brain of the vital energy that it needs.

        Thiamine can boost your mood, energy, and alertness by providing the energy your brain cells need to work effectively and keep their strength up.

        Low levels of thiamine have been associated with:

        • Nerve damage
        • Nerve inflammation
        • Fatigue
        • Loss of short-term memory
        • Confusion
        • Irritability

        Having enough vitamin B1 (thiamine) is essential for optimal brain performance and health by providing your brain the energy is needs to get through the day.

        Foods Rich in Vitamin B1: Seaweed, sunflower seeds, macadamia nuts, lentils, black beans

        4. Vitamin B6

        Vitamin B6 is critical for helping to improve your mood to make you feel happier but is also important to combat mental fatigue. B6 is a critical component of building the neurotransmitters serotonin and norepinephrine.

        Serotonin is known as your happy neurotransmitter and is vitally important for improving your mood. Norepinephrine helps your brain stay focused and alert.

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        Symptoms of B6 deficiency include:

        • Irritability
        • Loss of focus and concentration
        • Fatigue
        • Memory trouble
        • Muscle pains

        Foods Rich in Vitamin B6: Grassfed beef, pistachios, tuna, turkey breast, avocado

        5. Vitamin B9

        Vitamin B9 is known as folate. Folate is especially important for normal brain development. Folate is an important component in creating many neurotransmitters that the brain uses to communicate and regulate our immune system. Folate is also a natural antioxidant and studies have shown that it can help preserve brain function and memory.[2]

        Low levels of folate can be detrimental to the brain. Low levels of folate have shown to lead to increased degeneration in the cerebral cortex as well as cognitive impairment and decline.[3]

        Symptoms of low levels of folate include:

        • Lowered immune function
        • Chronic fatigue
        • Increased irritability or anxiety
        • Brain fog

        Food Rich in Vitamin B9: Spinach, beef liver, broccoli, asparagus, romaine lettuce.

        6. Vitamin B12

        B12 is essential for many aspects of our health and wellbeing including building strong bones, hair, skin, nails, immune system and heart health. B12 is also extremely important for your brain and mental wellbeing.[4]

        B12 is necessary for many aspects of mental performance including being able to memorize and stay focused. It also plays an important role in producing serotonin and dopamine. Dopamine is your motivation and reward neurotransmitter.

        Having low levels of B12 can have some serious consequences including:[5]

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        • Brain fog
        • Memory loss
        • Depression[6]
        • Anxiety
        • Confusion
        • Depression
        • Hallucinations and Schizophrenia (severe cases)

        B12 is commonly found in many animal products and meats, so vegetarians and vegans should pay special attention to their B12 to make sure they are getting enough of it in their diet from plant sources or supplementation.

        Food Rich in Vitamin B12: Beef liver, sardines, wild salmon, eggs, nutritional yeast

        7. Vitamin C

        Vitamin C is a very powerful and important antioxidant for your brain. Your brain consumes a lot of energy and oxygen in order to do its job. Antioxidants like Vitamin C protect the brain from the wear and tear of doing its job.

        Vitamin C is also needed to produce important neurotransmitters such as dopamine, serotonin, and norepinephrine. These neurotransmitters are important regulators of your mood, so without Vitamin C to produce these important neurotransmitters, your mood may suffer.[7]

        Food Rich in Vitamin C: BroccolI, citrus fruits, bell peppers, watermelon, spinach

        8. Vitamin D

        The “sunshine” vitamin is arguably one of the most important vitamins that many people miss out on. Vitamin D is usually associated with bone health and heart health but it’s been shown in research that Vitamin D may play a critical role in your brain performance. Several studies have shown that low levels of vitamin D can impair cognitive function and performance.[8]

        Fewer people are getting outside in the natural sunlight leading to more cases of vitamin D deficiency than ever before. The best part about Vitamin D is that you can get it for free or extremely cheap. Just a few minutes a day of natural sunlight can make a big difference in your Vitamin D levels.

        Food Rich in Vitamin D: Natural sunlight or find a Vitamin D supplement.

        9. Vitamin E

        Vitamin E is a powerful antioxidant. Antioxidants are critical to help our bodies fight off oxidative stress. Oxidative stress is a metabolic process that occurs in the body that wears and tears on our cells. Antioxidants fight against this wear and tear to keep our cells youthful and optimally functioning.

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        Vitamin E is an often overlooked vitamin for brain health. It prevents oxidative stress from damaging an important component of our brain cells, DHA. DHA forms the outer membrane of our brain cells and Vitamin E works to prevents oxidative stress from damaging our brain cells to keep our brain young, energetic and high-performing.[9]

        Symptoms of Vitamin E deficiency include:

        • Cognitive impairment
        • Diarrhea
        • Muscle weakness
        • Balance issues

        Food Rich in Vitamin E: Almonds, kale, Swiss chard, parsley, olives

        10. Zinc

        Zinc is essential for neuron growth and performance. The highest concentration of zinc is located in your brain, particularly in your hippocampus, the area of the brain involved in regulating your limbic system, the region that regulates emotions. Neurons require zinc in order to communicate effectively to one another.[10]

        Low levels of zinc are associated with:

        • Attention and focus problems
        • Lowered immune system
        • Acne or rashes
        • Diarrhea

        Food Rich in Zinc: Pumpkin seeds, grass-fed beef, cashews, mushrooms, spinach

        Keep Your Brain Sharp With Brain Foods

        Your brain works hard and it takes plenty of nutrients and fuel to keep it working well. Getting the amount and type of vitamins, minerals and nutrients can make the difference in feeling energized or feeling sluggish throughout the day.

        How would you fuel a Ferrari? You wouldn’t put the cheap gas in a Ferrari. It’s a high-performance machine, so you need to put in high-octane fuel to ensure optimal performance.

        Eat a wide variety of foods that include a vast array of the top brain nutrients to ensure your brain is getting plenty of the resources it needs to work efficiently. If you want more brain power, make sure you give it brain power foods.

        More Tips for Boosting Brain Power

        Featured photo credit: Pexels via pexels.com

        Reference

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