Drinking coffee as soon as you wake up helps many people to fill up with energy for the working day, but after several years of consumption it can happen that caffeine has less effect, and that to charge up it is no longer enough just one cup, but it is necessary to drink several. .
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According to a 2012 study, caffeine can block up to 50% of these receptors when it is repeatedly consumed throughout the day, although it should not be abused to avoid having the opposite effect. It seems to work better when consumed properly. intermittent rather than religiously every morning.
In addition to coffee, caffeine is also present in matcha tea.
compensates for its high presence by deploying more adenosine receptors to fight it.
Also, not all people respond equally to substances. Tolerance, in fact, is partly influenced by genetics and for the same consumption the reactions can be different.
Furthermore, even from a purely medical point of view, even if you realize that the effect of coffee on your body is no longer what it used to be, it is better not to overdo the quantities. According to Efsa guidelines, European Food Safety Authority, the daily dose that should not be exceeded is 400 milligrams, about 4 cups. Abusing caffeine exposes you to the risk of:
- headache,
- insomnia,
- nervousness,
- irritability,
- frequent urination or inability to control urination,
- rapid heartbeat,
- muscle tremors.
Avoid abrupt stops
Once addiction and addiction have developed, it is therefore necessary to decrease the intake of caffeine but abruptly quitting can be harmful and cause withdrawal symptoms such as headache, fatigue, difficulty concentrating, nausea, body aches and irritability. 12 to 24 hours after the last dose of caffeine and last two to nine days. To avoid them, reduce gradually the intake, keeping track of the daily quantities. Alternatively, a valid substitute can be decaffeinated coffee.
. To ensure you have a lasting energy supply, the ideal is to combine a lean protein with a high-fiber carbohydrate. Examples include low-fat yogurt with fruit, apple slices with peanut butter or carrots and cheese.
Drink a smoothie
Starting the day with a fresh fruit and vegetable drink is a great way to get a boost of morning energy, even better if you add leafy greens to your smoothie. These vegetables, in fact, contain natural nitrates that are transformed into nitric oxide in the body, opening the blood vessels and ensuring a greater supply of oxygen and energizing nutrients to the cells of the body.
Flavor the milk with the beetroot
Simply mix beet powder, hot unsweetened milk, a pinch of cinnamon and a drizzle of maple syrup or honey to ensure that extra energy is added, as beets contain high levels of energizing nitrates. matcha latte.
Hydrate properly
Drinking less than the recommended amount of water per day, and therefore being slightly dehydrated, can lead to fatigue. To avoid this sensation, in addition to ingesting at least two liters of water during the day, it is useful to drink a glass - or herbal tea - in the morning, immediately after waking up.
Get moving
Physical activity increases heart rate and, by making blood flow faster, allows extra oxygen and nutrients to be sent to the muscles, which then feel more energetic. It takes very little to benefit from this sensation, even a brisk walk of about twenty minutes.
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