There are a lot of people who need coffee in the morning to kick off the day. Okay, I admit it. I am one of them.  However, that is not as bad as we once thought. Drinking 3 to 5 eight oz cups of coffee daily has been consistently associated with a reduced risk of several chronic diseases. Keep in mind we are talking about 8 ounce.  It does not count as one cup if we drink it from a 20-ounce mug or to-go cup!

Conversely, too much caffeine can lead to jitters,  anxiety, and insomnia. Plus,  people with high blood pressure may want to moderate their coffee. If you are trying to eliminate or reduce your caffeine,  there are some natural alternatives to your morning pick-me-up.

One of the simplest ways? Cold water. Studies have shown drinking a glass of ice water minutes after you wake up can wash away drowsiness. To make it easy, keep an insulated water bottle filled with ice water right next to your bed so it is the first thing you do when you wake up.

As the weather warms up, it is easy for us to get some fresh air. Step outside for a few minutes when you wake up and take some deep breaths. The fresh morning air and the rising sun are natural energy boosters telling your body it’s time to start your day.

Another great way to wake up without caffeine -  take a quick morning walk or stretch. Even 10 minutes can make a difference.  If you have more time, do a full workout to get your blood pumping and increase oxygen.

Finally, eat a balanced nutritious breakfast with protein, fiber, and fruit or veggies.  Avoid sugary and high-carbohydrate morning meals.


One way to cut down on caffeine is to alternate a cup of regular with a cup of decaf. Reducing your caffeine consumption over a period of two to three weeks will help you successfully change your habit without causing withdrawal symptoms. 


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