SARAH DI LORENZO: Simple tips to kick your coffee addiction for good

Coffee is amazing and after water and tea is the third most common drink in the world.

It’s not only a mood boosting because it stimulates the release of dopamine, is great for motivation, and feeling alert but there are some of us who don’t like coffee or it makes them feel anxious. But there are other amazing options on how to stay alert and we all love to feel energised!

One of the biggest causes of fatigue many people don’t even consider is being hydrated, so drink enough water.

It may seem obvious but one of the best things you can do in the morning is start your day with a big glass of water. After sleep our body will naturally lose fluid leading to still feeling tired when you’ve just gotten up. Rehydrating upon waking will make you feel alert and refreshed. I personally love to add some fresh lemon for a bit of natural vitamin C to start the day.

I know this sounds counter-intuitive but lack of exercise can make you feel tired throughout the day. One of the best ways to set yourself up for a productive day is to exercise at the start of the day to wake up your mind and body. Even a big morning walk in the fresh air will do the job, you are increasing your blood circulation and oxygenating your body. I always tell my patients to find what you love and just move.

The circadian rhythm is how our body responds to light and dark, night and day it is best to understand and align so that our internal clock runs smoothly.

Exposure to natural light, going outside or even opening up the windows and blinds in your home will let your brain know it is time to start the day as well as stimulate our metabolism and digestion.

An on the spot technique to help with low energy is breathing exercises. I love to breathe in for four seconds, hold and out for eight seconds, this is great to make you feel already and focus.

Another quick energy booster is a cold shower or washing your face with cold water. I personally love this one — after morning exercise , I enjoy a cold shower. You really feel energised. Keeping yourself busy, listening to music, stretches and small walks during the day can lift your mood and feel your blood circulating.

Another little hack of mine is to do the 20 minute power-nap, I find this effective to recalibrate, although any longer can leave you feeling worse off, so make sure you set a timer.

Keeping a consistent sleep schedule is also a good hack to get into a good routine. Try to go to bed around the same time every night if possible. I know this can be hard with young kids, babies and partners.

From a beverage perspective, great alternatives to coffee are green tea, herbal teas such as ginger or ginseng and some hot water with lemon and honey. And don’t forget water, this is the most important, you need to be drinking 30ml per kg of your own body weight.

The goal with choosing the right foods and beverages is including thrones that are going to hydrate you, give you long lasting energy with a low glycaemic index, are nutrient dense and will keep blood sugar levels stable and support metabolism.

Choosing the right breakfast can set you up for a great day. Missing breakfast or eating a high sugary breakfast will lead to energy crashes. The best breakfast is one that includes protein definitely, some good fats and complex carbohydrates.

Some suggestions I give to my patients are eggs with avocado and sourdough, another and my personal favourite is greek yogurt with nuts and berries. Oats with banana and chia seeds is another favourite of a nutrient dense smoothie with leafy green, almond milk, nut butter, berries and some greek yoghurt or protein powder.

Vitamin B is so important for energy as Vitamin D and iron. Include foods like eggs, fish, nuts, whole grains, kale, red meat, pumpkin seeds and spinach to sustain your energy. Other great foods are sweet potatoes, quinoa, brown rice, bananas and protein rich foods like lean meats, legumes, seeds and good fats such as avocado, olive oil and dark chocolate.

Having good energy levels feels incredible, quality of life is so good. Small changes are the best way to start, look at your beverages and then restructure your diet. The key to success is being organised.

Coffee is not the be all and end all to feeling awake, it is comprehensive including everything from hydration, sleep, healthy diet and regular exercise and I promise you it is worth it.

My final thought is to go to your GP for a check up to find out if there is anything you specifically need to address, always good to be thorough when addressing your health journey.