Are You Consuming Too Much Caffeine?
Caffeine causes chemical reactions in the body that tell our adrenal glands to produce adrenalin, which gives us a rush of energy and puts us in ‘fight or flight mode’.When this happens we enter a high-alert state, as if under threat of attack.This reaction triggers the same stress response that our prehistoric ancestors experienced when defending themselves against tigers and bears.
As the effects of the caffeine wear off we start to feel lethargic and often reach for another hit, and so the cycle continues. The problem with this is that we end up building a tolerance to caffeine and therefore need more of it to gain the same effect. Constant caffeine consumption forces our adrenal glands to produce more and more adrenaline, eventually exhausting them and causing burnout.
So, how much caffeine is too much caffeine?Guidelines from the Department of Health suggest limiting yourself to 400mg of caffeine per day or 200mg if you are pregnant.Caffeine can be found in coffee, tea, chocolate as well as in several cold medicines and energy drinks.One cup of coffee is equivalent to around two cups of tea.An average cup of filter coffee contains approximately 140mg of caffeine, but due to large variations in how much caffeine our high street coffee cups contain, it can be hard to tell just how much we are taking. How much you are affected by caffeine also depends on how sensitive you are to its properties. Different people are able to tolerate different amounts.
Too much caffeine can cause excessive sweating, headaches, breathlessness, anxiety, fever, increased thirst, jitteriness, irregular heartbeat, irritability, hallucination, diarrhea, gastro intestinal problems. If you are one of the many millions of adults in the UK suffering from insomnia, then caffeine could very well be the main cause. More than half of all adults in the UK suffer with insomnia and it is thought that caffeine consumption is the primary culprit.
If you have started suffering from any of the symptoms above try reducing your caffeine intake to just one cup of team or coffee or one cola or chocolate bar each day. You may experience withdrawal symptoms at first, so try drinking decaffeinated versions of tea, coffee or cola until you are able to cut them out completely.The benefits of being caffeine free will soon start to kick in and everyone around you will wonder what your secret is!
Here are 8 great ways to energise without caffeine
1. Eat an organic egg followed by whole grain cereal for breakfast. Eggs are rich in B-vitamins, which your body uses to convert into energy. Whole grain cereals reduce the rate that glucose gets released into your bloodstream, which helps keep your energy levels consistent during the day.
2. Snack occasionally on organic soya beans, another B-complex rich food.
3. Go for a 10 minute walkin the fresh air if you feel sluggish. Exercise increases energy and reduces fatigue. Increasing oxygen intake helps improve focus, creativity and productivity. If you work in the city try taking an oxygen supplement.
4. Take trail mix into your meetings to munch when drowsy. The natural fats in nuts, seeds and oils help provide long-lasting energy. Be sure to take enough in to share with your co-workers though or they’ll start calling you squirrel nutkin!
5. Drink more water. First thing in the morning fill a large glass and pop it on your desk, or carry a bottle with you if you are on the go. We need water to help our bodies carry nutrients around the body that get used for energy and also to get rid of waste from our system, which can otherwise build up and cause fatigue.
6. Eat quinoa for lunch instead of bread. Quinoa is packed full of nutrients and is a source of carbohydrate that helps provide long lasting energy.
7. Take a power napafter lunch. Studies show that a short 20 minute snooze can increase cognitive function by up to 40%.
8. Try a liquid goji berryshot in the afternoon. Goji berries help us handle stress by increasing blood flow, keeping our organs, cells and tissues oxygenated and feeling great.
An expert in transforming lives from Burnout to Brilliance. Jayne’s one-to-one work, seminars, podcasts, articles and online posts have helped thousands of people around the world regain their sense of power, passion and purpose. She loves delivering inspirational talks and transformational workshops.Her clients include CEO’s, celebrities, leaders and luminaries.
Jayne draws on over 20 years martial arts experience and 15 years combined experience in international business, teaching, radio and television presenting. As a qualified Personal and Business Coach, Jayne is a member of the highly reputed Coaching Circle, National Council of Psychotherapists and the European Mentoring and Coaching Council. She holds a BSc in Economics and International Business, an Advanced Diploma in Art Psychotherapy, and a Post Graduate Certificate in Personal and Business Coaching.
With a love for experiencing new places, Jayne has lived, worked and run training sessions in several countries including Japan, Germany, Spain and America. From tutoring groups of troubled teenagers to leading executive seminars for up to 150 professionals, Jayne has completed projects for various organisations including the BBC, Channel 4, Kent Business TV, CVA TV, Adidas, Thomas Cook, JET Programme and Teach First.
Jayne offers several services including VIP Days, individually tailored packages, plus intensive workshops, courses and retreats held in beautiful locations in the UK and abroad. Bespoke workshops and inspiring talks to meet your individual needs or the needs of your organisation are also available.
Jayne is resident life coach expert for NHS Online Health Sector and has been featured by leading publications including The Telegraph, Daily Express, London Evening Standard, Daily Mail, Scottish Daily Express, Daily Star, Red, Best, Spirit & Destiny and Women’s Own. She recently appeared on BBC Breakfast TV with Bill Turnbull and Louise Minchin, sharing her expertise on the benefits of power naps.
Jayne is the Author of upcoming title ‘Burnout to Brilliance’ – due for release October 2013. She has had articles published in Inspired Times magazine and by Hay House in the recent release ‘More to Life than Shoes’. The power of Jayne’s work was credited in Beverley Jones’ book ‘Made it Thru the Rain’ in her account of how Jayne helped her overcome depression and burnout by focusing daily on her future.