Perk up without the caffeine
By Kimberly Gillan|
![](https://imageresizer.static9.net.au/sjHwq4M3xymIc6vq0iMxAAP5PB8=/600x338/smart/https%3A%2F%2Fprod.static9.net.au%2F_%2Fmedia%2FNetwork%2FImages%2Fcaffeinealternativescoach.jpg)
Thinking of cutting back on caffeine stimulation but wondering how you'll possibly survive the afternoon work slump? Here's how you can pep yourself up.
1. Do some star jumps
If you've been chained to your desk all day, your body can mix up a movement craving with a caffeine one.
If you're hankering for a flat white, try walking up and down the stairs of your office or do a quick set of star jumps or push-ups.
"A quick burst of exercise can really perk people up," explains nutrition and wellbeing specialist Melanie McGrice. "Get the oxygen flowing through the body and go outside for a few minutes — the change of environment will also distract you from the craving."
2. Try decaf
If it's the comforting drink that you're craving then a decaf tea or coffee is a no-brainer. It's worth noting that McGrice says there is evidence that coffee and tea have a lot of nutritional benefits — you just don't want to overdo it, particularly if you're having trouble sleeping.
"For most people the recommendation is 400mg of caffeine a day," she says. "It's 200mg a day for women who are pregnant or wanting to fall pregnant or people who have a heart problem."
3. Turn up the lights
Our body clock responds to light so if you're feeling a little weary, switch on all the lights around your desk to signal to your body that the sun is shining.
RELATED: How your body will respond when you quit caffeine
4. Eat more
McGrice says a lot of people fall into the habit of relying on caffeine for energy rather than getting it from food.
"They often have sugar in their coffee as well so are relying on caffeine and sugar to keep them going," she says. "You should focus on eating low GI foods that provide a constant source of fuel."
McGrice suggests eating something every three to five hours. "You might have some porridge for brekkie, yoghurt for morning tea, baked beans on toast for lunch and some berries in the afternoon then some fish and salad and brown rice for dinner," she suggests.
5. Chew gum
UK researchers found that chewing gum helps increase alertness. "Chewing gum increases heart rate, which increases blood flow to the brain," explains study author Dr Andy Smith from Cardiff University.
6. Use sugar wisely
While health experts usually recommend going easy on sugar, McGrice says there is a technique for using it to pep you up if you need a boost — it's all about smart snack combos.
"You want to have some quick-release sugars and some longer-release sugars at the same time so you get a quick perk up without the crash," she explains. "So you could have porridge with honey on top — the honey is high GI and the porridge is low GI. Or banana and yoghurt is another great example."
7. Switch to tea
Whether you go for green or black tea, it tends to have significantly less caffeine than coffee so can be a great way of easing yourself off the caffeine.
"If you have something like eight coffees a day, you shouldn't go cold turkey because you'll get terrible headaches," McGrice explains. "Changing over to green tea can be a good way of slowly cutting back."