Coffee can make you cheerful and energetic, and a morning cup of espresso or latte is warming and delicious. Coffee also can send your heart into a race, make you jittery, upset your stomach, or cause dependence. Not even mentioning the fact that some people do not appreciate the taste! In other words—these roasted dark beans and beverages made of them are not for everyone. This review is about healthy alternatives to coffee.
How Caffeine Works
Coffee owes its effects to the presence of caffeine – a very pharmacologically active alkaloid. Caffeine inhibits adenosine receptors, suppresses phosphodiesterase enzymes in adipose tissues and skeletal muscle, and probably can affect ionic calcium in the brain. Therefore, it affects our health status in a lot of various ways:
- creates an antiasthmatic effect in the lungs while stimulating the respiratory center in the brain;
- elevates blood pressure and heart rate;
- increases diuresis by improving blood flow in kidneys;
- increases BMR (basal metabolic rate);
- improves muscle strength;
- enhances general physical performance;
- stimulates CNS.
The latter is the most sought-after effect of caffeine making it one of the most popular psychoactive substances in the world. Caffeine stimulates GABA, serotonin, dopamine, acetylcholine, and norepinephrine neurons which creates synergy between these substances and improves mental functions:
- reduces sleepiness and fatigue;
- enhances motor skills, reflexes, perception, and alertness;
- improves mood;
- helps with task switching.
While potential benefits from a cup of sweet cappuccino are evident, there are also potential negative effects that we certainly do not aim for.
Short-term side effects
Overstimulation of the nervous system can make a person anxious and jittery. It can also cause trouble with falling asleep. Increased heart rate and elevated blood pressure are unpleasant as they are but can cause a headache as a very undesirable bonus.
There are effects on the GI tract and urinary system as well: an increased urge to urinate, upset stomach, or even diarrhea belong to the list of swift retribution from coffee consumption.
Long-term side effects
One or two occasional cups of coffee will not drastically affect your health. But everyday excessive consumption certainly will! Coffee can cause addiction with full-fledged withdrawal symptoms: tiredness, bad mood, lack of motivation, poor work performance, etc.
Frequent stimulation of your heart can cause cardiovascular issues in the long run.
What is Wakefulness
To find alternatives to coffee to stay awake, let us first break down how our awakening works. According to Wikipedia, it is a brain state in which we retain consciousness and can react to the outside environment in a consistent cognitive and behavioral manner.
Our sleepiness and wakefulness are controlled by two mechanisms.
Sleep/wake homeostasis
Sleep/wake homeostasis is the balance between the two. The longer we are awake, the stronger the need to sleep. If not for the circadian rhythm, we would be the most energetic the moment we wake up and the most tired at the end of the day.
Circadian rhythm
The circadian natural clock creates peaks and dips in our wakefulness during the day. If the individual gets enough sleep, the daily periods of sleepiness can decrease. The rhythm is controlled by a structure called the suprachiasmatic nucleus (SCN) in the hypothalamus. When our optic nerves sense the light, SCN stimulates the release of cortisol and other hormones making us awake. On the other side, when it gets darker, SCN triggers the pineal gland to release melatonin—a compound that makes us sleepy.
Natural Alternatives to Coffee
So, what alternatives to coffee can you enjoy as your daily beverage? Let us dive into the world of natural, healthy, and delicious drinks!
Green Tea
Green tea also contains caffeine, albeit in less amounts. What is more important, green tea is also packed with antioxidants—compounds that protect us from free radicals, prevent cell mutations, and slow down tissue aging. It is great for the immune system and lowers blood pressure which makes it the best coffee alternative for people who have hypertension.
Matcha tea
Matcha tea is a drink made from pulverized green tea leaves infused with how milk or water. It is more concentrated than a classic beverage—and, therefore, provides stronger effects.
Mate
Yerba mate is one of the fittest alternatives to morning coffee because of its comparable amount of caffeine. It is made from dried leaves of Ilex paraguariensis, a holly tree native to South America. Mate is also rich in vitamins and nutrients.
Guayusa
Guayusa is somewhat relative to mate—it also has a South-American origin. This herbal tea is sourced from another holly tree, Ilex guayusa. Besides caffeine, it contains theobromine—a compound found in chocolate and cacao and supposedly connected to its mood-boosting effect.
Masala chai
Masala, or chai tea, is an Indian drink usually made of black tea, milk, and spices, sometimes with something sweet. The most common spices in chai tea are cardamom, cinnamon, and ginger. Masala has a distinctive taste, warming and energizing effect, and provides a balanced amount of caffeine.
Chicory coffee
Chicory is a flower from the Dandelion family. Its roots, when dried and powdered, make an excellent coffee substitute for those who enjoy the bitter taste more than the effect of caffeine. Chicory coffee provides several health benefits, such as improved digestion or lower blood sugar but can cause an allergic reaction, so approach it with caution.
Mushroom coffee
If you heard about mushroom coffee and want to try it as an alternative to your morning espresso, you should be aware that it is still coffee! But with a twist: it contains extracts from certain mushrooms, such as cordyceps. These blends are pretty expensive and provide fewer benefits in comparison with eating regular mushrooms.
Medical Coffee Alternatives
Those who seek coffee alternatives for energy and to mitigate a sleep disorder, such as SWSD, can benefit more from an FDA-approved medicine. Note that they are prescription-only, so the person will need to consult their doctor and evaluate the necessity and potential benefits of such treatment.
Modafinil and Armodafinil
Modafinil (brand name Provigil) is a non-amphetamine CNS stimulant that induces a state of wakefulness, stimulates locomotor activity, and causes other alterations in thinking, mood, and perception, specific to other CNS stimulants.
Armodafinil is an R-enantiomer of the drug, available with a more flexible dosage, and known for its prolonged effect.
Summary
Coffee is a popular beverage known for its taste and stimulative activities. However, it may cause various health complications. To avoid them, the person can opt for natural and medical alternatives depending on what they try to substitute: taste or effect.
FAQ
What are good alternatives to coffee?
Green tea, mate, masala, and chicory provide various benefits without the side effects of coffee.
What can I drink instead of coffee to wake up?
Classical green tea and herbal teas can provide a necessary energy boost.
What can I drink instead of tea and coffee?
If you want to substitute both coffee and herbal infusions, you can try chicory for its taste, comparable to that of coffee.
What is a good coffee substitute for high blood pressure?
Green tea is known to lower blood pressure, and it still contains caffeine, so you will not lose an energy boost.