It’s is no secret that the UK loves its coffee. On average, people in the nation drink 98 million cups of caffeinated beverages daily, meaning that one person consumes around 528 cups of coffee per year or 1.5 cups daily.
Interestingly though, two in five coffee drinkers are searching for ways to reduce this, according to research. Coffee may be delicious, but it is also highly addictive. In fact, people can become physically dependent on caffeine, experiencing cravings and going through withdrawal symptoms such as sleepiness, reduced alertness and poor memory.
Here, experts from mushroom coffee alternative MUD\WTR UK name five alternatives to coffee and explore five ways people can cut back on the caffeinated drink as the nation prepares to lose an hour’s sleep with daylight savings just around the corner.
Lion’s mane mushrooms
Lion’s mane mushrooms are a type of fungi recognisable for their white and fluffy appearance. They have a history of being used in traditional Chinese medicine, although professionals are continuing to prove the mushroom’s ability to regulate blood sugars, promote heart health and reduce high blood pressure.
On top of these benefits, the mushroom also promotes energy levels and combats fatigue. They can be cooked like regular mushrooms, consumed as a drink or taken as a supplement during the daytime.
Cocoa beans
Cocoa beans are valued for more than their delicious flavour. Found in the Amazon rain forest, the dried and fermented seeds are used to treat heart disease, high blood pressure, high cholesterol, inflammatory conditions, insulin resistance and more.
Cocoa beans are also ideal for people looking to cut back on coffee. They contain theobromine, a natural stimulant which increases energy slowly throughout the day – just like caffeine, although cocoa beans are not addictive and as short-lived.
Matcha tea
Matcha, an earth-flavoured tea made from Japanese green tea powder, has a whole host of health benefits. For example, the drink contains polyphenols, which protect the body against disease, and chlorophyll, which supports brain function.
Matcha tea also packs a powerful punch. A cup of matcha tea contains around 50mg of caffeine per serving. In comparison to coffee, which has anywhere between 100mg to 200mg per serving, meaning that matcha is a sensible alternative for those wishing to cut down on caffeine, rather than cut it out of their diet completely.
Peppermint and ginger tea
Herbal teas are caffeine-free, but that does not mean they can’t promote alertness. In fact, research has shown that teas support energy levels by nourishing the body. Even the act of making a herbal tea can help wake someone up in the morning.
Peppermint tea, for example, been found to support digestion and improve cognitive function. The same can be said for ginger tea, which helps oxygen circulate around the body, therefore giving people more energy throughout the day.
Ashwagandha
Ashwagandha, otherwise known as Indian ginseng or winter cherry, has multiple health benefits. These include, but are not limited to, relieving stress, increasing muscle strength, improving sexual function in women and boosting fertility in men.
In addition, studies have shown that ashwagandha can sharpen focus, improve memory and boost attention spans. These are three of the main benefits of coffee which can be enjoyed without the drawbacks of caffeine.
Daily strategies to reduce coffee consumption
1. Caffeine helps people to feel alert by blocking sleep-promoting receptors, according to primary care physician Dr Ramkissoon. People can mimic this by exercising when they cut down on caffeine. Running in the morning, for example, releases endorphins that make some people feel awake, just like coffee.
2. Create a plan of action before cutting down on coffee. This will be unique to each person and their situation – for example, one person may reduce their intake by half over the next two weeks. Visualising this action plan can also help, with studies showing that imagining success can improve outcomes.
3. Remember to take it slow. Just like any other addictive substance, caffeine withdrawal can cause numerous symptoms. So, rather than going cold turkey, it’s best to cut out coffee a bit at a time over the course of a few weeks. Decaf coffee can also be used to help curb cravings during this time.
4. Stay hydrated. Studies have shown that dehydration can cause fatigue, which may lead people to consume more coffee. By drinking eight cups of water a day, people are more likely to feel awake and less likely to rely on caffeine.
5. Find the right replacement for you. Coffee is delicious, but there are countless substitutes that are just as mouth-watering.
Shane Heath, founder of , said: “Coffee is the most popular drink in the UK, according to data from Statista. In addition to its unique flavour, the drink contains caffeine that increases dopamine, a neurotransmitter that promotes pleasure.
“However, caffeine is highly addictive and can have negative side effects, such as headaches and dizziness, when consumed in excess. So, it’s no surprise that two in five coffee drinkers are searching for ways to reduce their daily intake, as reported by Mintel. There are countless alternatives that offer the positives of coffee without the downsides of caffeine; people just need to find the right solution for themselves.”
