How to Survive WITHOUT Coffee, According to a Busy Working Mom (and a Dietitian Says Her Hacks Actually Work!)
For millions of tired parents juggling kids and work, a steaming cup of coffee (or six) is a crucial crutch to get through the day.
But what do you do if, like me, you can’t have caffeine at all?
Or is one of the many people trying to cut back after experiencing some side effects, such as muscle twitches or jitters?
Caffeine intolerance, which started in my early teens, means that even the smallest trace can make me feel so weak and dizzy that I can’t function, and can also cause severe nausea and tremors.
For example, coffee, tea, cola, energy drinks and even dark chocolate are all off the table.
How do I survive as a 36-year-old working mother?
For millions of tired parents juggling kids and work, a steaming cup of coffee (or six) is a crucial crutch to get through the day. But what do you do if, like me, you can’t have caffeine at all? Pictured: Rosie Taylor
Rosie Taylor, a 36-year-old mother with a caffeine intolerance, says her tips for staying alert without coffee include drinking plenty of water and eating a good breakfast (stock image)
Eager to see if I’d stumbled upon a magical hack, I shared my favorite methods with Kate Hilton, registered dietitian at feelgut.co.uk and Dietsdebunked.co.uk.
She told me which ones work for me and which ones don’t – and what to do if you’re thinking about quitting caffeine too.
Drink a lot of water
I always carry a bottle of water with me wherever I go, and take a sip when my energy levels start to dip.
Kate approves of this, saying dehydration is a major cause of fatigue.
“When you’re dehydrated, everything in your body works harder, so staying hydrated is key,” she adds.
Get outside, even if just for a few minutes
Normally I start the day with the school run.
It’s only a five-minute walk, but the fresh air and physical activity keep me alert at my desk all morning.
Kate agrees that even a short time outside can be an energy boost.
“The way many of us live today is unnatural,” she adds.
‘Many of us stare at screens all day and our free time is also very sedentary.
‘Getting outside and seeing sunlight can improve your mental health, help recalibrate your circadian rhythm so you get a better night’s sleep and help boost vitamin D levels, all of which can help combat fatigue.’
Provide snacks for a boost
My number one secret to surviving the afternoon slump without caffeine is to resort to high-carb or sugary snacks like cakes and cookies, and sweet, non-caffeinated drinks like juice or lemonade.
Kate agrees that there are times when we all ‘just need an emergency brownie’, but warns against relying solely on sugary snacks as these can cause energy levels to rise and then drop, leaving us feeling worse start to feel.
“If possible, eat your snack alongside something healthier, such as a handful of raspberries or egg white yogurt,” she suggests.
‘Mixing carbohydrates and sugars with protein, fiber and healthy fats helps slow energy release so there’s less of an intense boost than a crash.’
Find tasty herbal teas
I won’t pretend that herbal teas come anywhere close to a cup of regular tea or coffee, but they can help as a warm-up, especially in winter.
I choose quality brands with lots of flavor (like YogiTea or Clipper) so it feels like an indulgence.
Kate agrees that herbal teas can provide a boost, but warns that you should always check the label as some herbal teas, including green tea, contain caffeine.
One mug of instant coffee contains approximately 100 mg of caffeine, while other sources such as tea, cola and energy drinks contain
Start the day with breakfast
I can’t do anything in the morning until I eat something. I feel exhausted and sluggish if I haven’t eaten at least some toast or cereal.
Kate says energy from food is essential to get us going. Caffeine can artificially replace this boost, but can cause energy levels to drop as energy decreases.
She says my breakfast choices are okay, but they could be better. She recommends a mix of proteins (such as milk, yogurt, or eggs), whole-grain carbohydrates (such as cereal or toast), fruits and vegetables (such as berries or tomatoes), and healthy fats (such as nuts and seeds).
“This ensures that the energy burns slowly so you don’t crash mid-morning and get tired,” she says.
Listen to your body and take a break
Without caffeine to get me through, sometimes I just run out of energy and have to chill on the couch for half an hour or take a nap.
I hate to admit defeat, but Kate says this is actually a good thing.
“We’re all so busy that we’re constantly struggling through fatigue and not recognizing that we need to rest,” she adds.
She takes breaks. This is not easy in the modern world, but even half an hour for yourself every day can help.
She adds: ‘Realistically, if it reaches the point where you’re relying on caffeine to keep going, it’s probably time to quit.’