Kicking Caffiene
We all appreciated the extra hour of sleep we got thanks to
the time change on Sunday, but now the days feel shorter for many of us. The
sun setting at 5 makes many of us (including myself) feel the need to reach for
another cup of caffeine so our body knows its not quite time for bed. But there
is such a thing as too much caffeine.
400
milligrams a day or the equivalent of 4 to 5 cups of coffee as safe. What
happens when we regularly exceed that amount? Here are some side effects of
over-caffeination:
·
Anxiety
·
Insomnia
·
Digestive issues like diarrhea, acid reflux
·
Muscle breakdown
·
Addiction
·
High blood pressure
·
Increased heart rate
·
Fatigue
·
frequent urination
How can I stay Energized?
1.
Control stress- easier said than done
right? Talk with someone about your stress, whether that’s a friend, a
colleague, or a mental health professional. We hold stress in our muscles just
as much as in our minds, so try stretching at your desk at work, talking a
walk, or doing mindful yoga to reset your body and mind.
2.
Get regular sleep- avoid frequent naps
and get into a nighttime and morning routine. If you go to bed and wake up at
around the same time your body is more likely to get adequate rest. Limit
screen time at night and try not to drink sugary or caffeinated drinks a few
hours before bed.
3.
Eat for energy- eat foods that have a low
glycemic index. This means that sugars are absorbed more slowly throughout the day,
so you are less likely to crash later. Try whole-grain foods, high fiber
veggies, nuts, and healthy oils for sustainable energy through out the day.
4.
HYDRATE- when you feel the urge to
refresh with an iced coffee or soda, try water with fruit for a drink with
flavor. One of the first signs of dehydration is fatigue, so refresh with water
instead.
Like these helpful tips and tricks? Check out these articles
for more:
9
Side Effects of Too Much Caffeine (healthline.com)
9
tips to boost your energy — naturally - Harvard Health
Be kind to yourself and each other
-KM
I know we are all super busy but for me personally, this hits close to home. When I feel like I need to give more and time is flickering away I am definitely one that reaches for that extra cup of coffee. So just a reminder of keeping the caffeine in check and tips to do that is appreciated :)
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