This dietitian quit drinking coffee 4 years ago. Here’s what she eats and drinks now ‘for energy and focus’

I was a coffee fanatic for most of my adult life. But four years ago, after a concussion from a car accident, my doctor suggested taking a break from caffeine to see if it would help reduce my symptoms of headaches and brain fog.

Although studies are limited, some researchers have found that too much caffeine can irritate your already sensitive brain and slow recovery, especially during the first few weeks after an injury.

As a dietitian of 20 years, that was enough of an incentive for me to give up caffeine and find alternatives for energy and focus.

However, keep in mind that everyone tolerates caffeine differently. For healthy adults, FDA says that 400 milligrams (about four or five cups) of coffee a day is generally not associated with dangerous effects. But if you begin to experience signs of excessive intake (difficulty sleeping, rapid heartbeat, nervousness), you may want to reduce the amount.

In addition to prioritizing sleep, physical activity Y outdoor timeHere are five foods and drinks I stock up on to keep me energized, without the caffeine:

Dehydration, on the other hand, can make feel slow and cause unclear thoughts and mood swings, according to studies quoted by the Centers for Disease Control and Prevention.

The amount of water adults should drink daily varies based on activity level, environment, and other factors. But I try to drink Eight glasses (about 64 ounces or 1,893 milliliters) every day.

Eating kiwi can help. These nutrient-rich berries are rich in serotonin, a hormone that has been linked to sleep regulation. TO experiment 2011 found that eating two kiwis an hour before bed every night for a month led to an increase in total sleep time and sleep efficiency.

I eat kiwi as a snack before bed. When I get a good night’s sleep, my caffeine cravings subside the next day—a double win!

Iron helps carry oxygen throughout the body. If you are deficient in iron and oxygen is not getting to where it needs to be, you may feel very tired.

Lean meat is one of the best sources of iron. I make it a point to include it in my diet twice a week to ensure my body gets the iron it needs. I stick with 4-ounce portions of lean cuts like flank steak and round roast eye.

According to the Office of Dietary Supplements.

If you don’t eat meat, you can get iron through other foods like spinach, legumes, quinoa, broccoli, and tofu.

Carbohydrates are the body’s main source of energy. Starch is a complex carbohydrate made of chains of small sugars. We get energy when these chains are broken during digestion.

Plant-based foods like pasta are excellent sources of starch and contain several B vitamins that support energy levels.

However, eating too much pasta at one time can make some people sleepy. To see what the proper serving size is, it’s helpful to remember that a serving of cooked pasta is about the size of a baseball.

For dinner, I sometimes accompany gluten-free pasta with a little extra virgin olive oil, sautéed vegetables, lean protein like chicken or shrimp, and a sprinkle of Parmesan.

lauren manager is an award-winning dietitian and author of “A New Mom’s Pregnancy Cookbook: A Guide to Nutrition, Recipes, and Meal Plans for a Healthy Pregnancy.” He has held leadership positions in the Academy of Nutrition and Dietetics and has written for publications, including HealthDay Y live strong. follow her on Instagram.

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