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Caffeine Productivity Side Effects

How To Work Productively

Work Productively

Enjoy the view…

Caffeine has been accepted by society a while now. It is normal to meet up for a coffee with friends in our leisure time; and in a work setting we attend meetings where coffee is freely available.

In part it has been accepted because it is seen as a valuable aid to help us be more productive and that it also keeps us alert.

But how true are these claims?

Does consuming caffeine really make us more productive?

Working productivity
Photo by Simon Abrams @flysi3000 on Unsplash View, Midtown, New York, United States

The Need To Be More Productive

“Get it done!” – seems to be a phrase that embodies the dominant mindset prevailing in our societies these days.

In an effort to be recognized as a valuable and productive member of society and/or the workforce, many are constantly looking for that silver bullet that will put them ahead.

Competition is tough and in an effort to be on top we make sacrifices that are seen as acceptable.

Sleep is one of the more common sacrifices that people make. Working long hours and consuming caffeine is seen as a basic tenant of working towards success.

More Productivity or More Problems

Unfortunately the drive for more productivity doesn’t come cheap when consuming caffeine.

  • Caffeine tricks the brain into producing more adrenaline, which can lead to exhaustion, which in turn encourages an increase in consumption.
  • Exhaustion increases the chances of developing anxiety and panic attacks.
  • Increased consumption of caffeine causes degradation in sleep quality, and therefore increases tiredness during the daytime.
  • Over consumption of caffeine can lead to headaches, which are not conducive to productivity and may be responsible for an increase in absenteeism in the workplace.

Natural Production

There are many healthier ways to increase our productivity without having to resort to caffeine. A lot of them are to do with making better lifestyle choices.

  • Moderate your caffeine consumption. 
    Unless you have a caffeine addiction, I am not suggesting completely giving up caffeine. Caffeine has its place. Just be aware that there are an increasing amount of food, beverages and medications that contain caffeine.
  • Get more quality sleep. 
    Quantity and quality are what counts when it comes to sleep. It is possible to experience immediate improvements in productivity with this tip. A well-rested mind and body does wonders for your mood, creativity and productivity.
  • Be more aware of when you are tired and make the appropriate adjustments. 
    Tiredness alarms like V-CAF subtly alert you when you are most likely to be tired so that you can take measures to wake yourself up and get more focused.
  • Exercise more. 
    Whatever exercise you find comfortable that moderately raises your heart rate for between 25-60 minutes daily will have a positive impact on your productivity. How? By making your heart stronger and inducing deeper sleep cycles. Both of which can increase your focusing ability over time.

Review

In your drive to be more productive, protect your most valuable asset. You!

Make lifestyle choices that enhance your life and encourage you to grow:

  • Reduce your caffeine dependency
  • Get more quantitative sleep
  • Be aware of your tiredness, use tools such as V-CAF
  • Exercise daily

Conclusion

With the right mindset and healthier lifestyle choices there are no bounds on your productivity.

Choose to be in control and look after yourself.

You are worth it.

Categories
Caffeine Caffeine Alternative Productivity Side Effects Sleep

Caffeine-Free Productivity?

Caffeine-Free Productivity?

Yeah, right!

Sometimes when I’m in a work or semi social environment and I say “Thanks, but no thanks” to coffee, an inquisitive soul asks what’s wrong with coffee. 

I usually say nothing much, but sometimes I tell them about coffee and caffeine’s affects on the body and mind, whilst reassuring them that moderate consumption is ok.

Most leave it at that, but there are still the few that say something like “I don’t know how you function without it?”

From now on I’ll point them to this article.

Working man behind a mug
Photo by Javier Molina @javier1997mo on Unsplash Working man behind a mug

Caffeine For Productivity

Caffeine can work wonders when you settle down to work through a task, helping you to get the job done.

Feeling a bit groggy? Can’t think straight? Struggling to stay awake? Then have a cup of mud and you’re good to go; but are you really?

1,3,7 trimethylxanthine, or caffeine is a member of the methylated xanthines chemical family, which are toxic to the human body. In low doses they do little harm, but people have died taking higher doses.

Fake Energy

The energy you have available to you at any given time is the energy you have available. It is common for people to believe that coffee and caffeine gives them energy, but not think about where that energy comes from.

Adenosine is a brain chemical that is widely known for causing drowsiness. It is produced in our brains as a by-product of ATP, the source of energy for all cells in the body.

As we go through the day, adenosine levels in the brain build up latching onto adenosine receptors within our neurons which then produce a concoction of proteins that suppress nerve cell activity and make us feel sleepy.

Caffeine does it’s magic by binding to the adenosine receptors in our brains without stimulating the release of the chemicals that suppress neuron activity, masking the fact that we are tired.

Scientists suggest that a little caffeine is not harmful, but too much can have negative side effects such as:

  • Insomnia
  • Tremors
  • Nausea
  • Chest pain
  • Heart palpitations

“In fact, over a three-year period, the Illinois Poison Center in Chicago counted more than 250 cases of medical complications that involved caffeine, 12% of which ended in hospitalization. The average age of the patients was 21, suggesting that young people are particularly prone to overindulging in caffeine. So be careful not to overdo it!”

Kristin Harper, So Tired in the Morning… The Science of Sleep, December 2014/January 2015, American Chemical Society

Real Productivity Hacks

Now to answer the, “how do you function without it?” part.

It depends. I personally have found that the many lifestyle changes that I’ve made over the years have helped tremendously. If your situation is due to an illness or deficiency seek qualified medical assistance.

As everyone is different I have listed the more general things that have worked for me, but the key here is to realize that there is no one cure for fatigue or tiredness and that you will have to find what combination works best for you.

  • Get more in tune with your body’s circadian rhythm, or body clock, and go to bed between 9pm and 10pm daily. Your body starts releasing melatonin around 9pm and if you are in bed around this time your deepest sleep should occur naturally around 2am.
  • Do more daily exercise.
    It doesn’t have to be anything strenuous and could be an extra 25 to 30 minute walk every day. Exercise helps you to achieve deeper sleep, and the effects on your energy are almost immediate.
  • Take short breaks when working before you start to feel tired.
    Most people don’t realize how tired they are until their productivity starts to fall off. V-CAF is an Apple Watch app that subtly notifies you when you are tired so that you can take the necessary measures to get back on track.
  • Avoid caffeine and drink lots of water.
    The most direct of all the tips listed here. As I’ve outlined, caffeine hides your tiredness from you. Tiredness is natural and by knowing when you are tired you can take measures to take back control of your life. 

Review

So that’s how I do it. By reducing my caffeine intake (I still eat chocolate from time to time), and being more active, as well as going to bed at a set time most days, I’m actually doing better than when I was drinking coffee to get through the day.

Here are the takeaways:

  • Listen to your body clock. Get to bed between 9pm and 10pm.
  • Go for more long walks (25 to 30 minutes every day should help).
  • Give yourself micro breaks when working and feeling tired (use V-CAF to notify you when you are tired).
  • Reduce, or even better, cut out caffeine from your diet.

Final Thoughts

It is possible to be very productive without the use of caffeine. 

Most people find it hard to believe, but it is possible. Maybe their caffeine dependency is clouding their perception of reality and they don’t realize it yet.

Why not try giving up caffeine for a while? What have you got to loose?

Categories
Caffeine Caffeine Alternative Energy Exercise Side Effects Staying Awake Tiredness

How to Stay Awake Without Caffeine

Five Tips to Staying Awake Without Caffeine

Five steps to greatness…

Need to stay awake but don’t want to use caffeine? 

In this post I’ll share 5 tips with you that will beat that tiredness slump.

Where's my coffee?
Photo by Dominik QN @dominik_qn on Unsplash

Caffeine and Staying Awake

It is tempting to just use caffeine and be done with it. It works. It keeps us awake and makes us feel more alert and focused. Plus it’s easy and widely available and everybody uses it.

Which is true up to a certain point. Caffeine doesn’t technically boost our energy and make us feel more awake. It masks our tiredness from us, giving us a temporary boost, which makes us feel less tired.

For short term fixes it’s not too bad, but it is easy to become over dependent on the effects that caffeine has on our nervous system to get us through those tired patches.

Side Effects

Drinking five or more cups of coffee daily can create a caffeine dependency. This doesn’t include sodas and foods that contain caffeine. Most people are unaware of how much caffeine they consume every day, and with caffeine finding its way into more foods, beverages, supplements and medicines, the dangers of accidental overdose are increasing.

Compounding this issue is the fact that the more caffeine you are exposed to, the greater your tolerance of it’s effects, which then leads to more caffeine having to be consumed to get the same or similar effects.

Increased caffeine consumption can cause the following symptoms:

  • Nausea
  • Vomiting
  • Diarrhea
  • Increased heart rate

How to Stay Awake

This list of five techniques will help you stay awake for the short term. For more long-term tips read my article on staying awake.

  1. Do something fun.
    Boredom or uninteresting tasks bring on the yawns and make you feel more tired than you need to be. Take a break, watch something funny or play a game. This will stimulate you and help reduce the feeling of tiredness.
  2. Get out in the sun or work in a bright environment. 
    Being in dark environments not only makes you feel more tired, but can make you feel depressed. If you find yourself in this situation, going out in the sun or having bright lights on inside will help reduce the production of melatonin, and keep you awake a bit longer. 
  3. Take regular breaks. 
    People are usually pretty bad at working out how tired they are. Long work stretches without breaks decrease performance as you become more tired. Using a tiredness monitor such as V-CAF will help notify you when you are tired so that you can take a natural break without your productivity decreasing.
  4. Plan your most difficult tasks to start around 10am. 
    Assuming that you get to bed by 10pm and wake up at 7am, your peak concentration time will be around 10am. This due to your body’s melatonin production naturally reducing.
  5. Eat and drink well. 
    Fueling your body with non processed whole foods and drinking lots of water will enable you to concentrate better due to your blood sugar levels being kept even without high and low spikes throughout the day.

Review

Some long-term caffeine users find it difficult to believe that anyone can make it through the day without caffeine.

I think the real reason is that when faced with the choice between withdrawal or quick fix, the fix wins.

Anyways, here are my short-term tips to staying awake without caffeine:

  • Do something fun
  • Go outdoors into the sun or be somewhere bright.
  • Take regular breaks.
  • Eat and drink well.

Last Point

I left out one more tip, but I think it’s central to all the others. 

Be motivated. Without motivation it becomes difficult to succeed using any of the tips that I presented above.

If you really want to stay awake without caffeine, be motivated in the steps you choose to make that your reality.

Categories
Caffeine Staying Awake

Changing Your Lifestyle to Stay Awake

Lifestyle & Staying Awake

Your choices matter

In the age of the Internet we have grown accustomed to quick fixes and instant gratification. Information on almost anything is just a few keystrokes and mouse clicks away.

The pervasiveness of this expectation has permeated into our natural world, where we now believe that there is a product or gadget that can fix almost anything quickly without too much effort.

To stay and be more awake is the result of lifestyle choices that we make. This article will highlight some of those choices.  

pensive
Photo by charlotte henard @punttim on Flickr pensive

Tiredness Quick Fixes

During the course of a day, when tired many people reach for a coffee, an energy drink or caffeine pills.

The need for immediate alertness overrides any concerns about the long time effects of that choice.

The quick fix then becomes reinforced as the response to tiredness further entrenching it as the default behavior.

The Problem With Quick Fixes

Although they have their place, using quick fixes as the default response to tiredness robs us of an opportunity to learn about the relationship we have with our own body.

The more you consume caffeine the greater your tolerance becomes, which in turn encourages you to increases the amount you consume.

Between 200-250mg per day is considered safe (depending on age, sex and health). Anything above 400mg (approx. 4 cups of coffee) increases your chances of being exposed to caffeine’s side effects, including and not limited to:

  • Vomiting
  • Diarrhea
  • Tremors
  • Convulsions

Lifestyle Choices

To have more control over your tiredness you will need to make the choice to invest the time to learn about yourself.

Below are some ideas to get you thinking.

  • Are you drinking enough water?
    Drink a lot of water daily, before you start feeling tired.
  • How much processed food are you eating?
    Our brains use 1/5 of our total daily energy needs. Stimulants trick our brains into reacting as if they are not tired. After the effects wear off, we crash. To avoid that, fuel your brain by eating whole foods, especially those with complex long-chain carbohydrates (nuts, fish, avocado etc.), as they release energy steadily.
  • Do you know when you are tired?
    When we are tired our brains do not react as accurately and efficiently as they do when we are fully awake, and clouds our judgment about how tired we really are. Use an Apple Watch app such as V-CAF, which alerts you when you are most likely to be tired. 
  • How much quality sleep are you getting?
    Quality is better than quantity with sleep. Make sure you get enough sleep and track how you feel after you’ve slept. Apps such as Pillow give you information on your sleep quality and gives you tips on how to improve.

Review

Choosing to live a healthier lifestyle has many benefits, some of which are improved energy and less tiredness.

By choosing to deal with your tiredness rather than taking a quick fix pays dividends in the long run.

Key Points

  • Drink more water
  • Eat more whole foods and Omega 3 fatty acids
  • Learn when you are most likely to be tired using apps such as V-CAF
  • Get quality sleep rather than just hours

Make a Choice

If you’ve made it this far I think it’s fair to say that you are already making the choice to find out more about how you can deal with tiredness by changing your lifestyle.

Hang on in there, it can be tough; but with perseverance I’m sure you’ll make the change that you want.

Categories
Caffeine Side Effects

What Coffee Bean Producers Wont Tell You

What The Top Coffee Bean Producers Don’t Want You To Know

What you don’t know can’t hurt you…

I enjoy drinking coffee. I like the taste and it’s become a valuable tool that I use to help me focus and stay alert.

What I failed to take into consideration was that like all stimulants, there is a danger in the amounts that you consume.

No big deal, I only drink a couple of cups a day! Unfortunately caffeine is finding its way into more of the foods and drinks that we consume daily. 

What annoyed me was the lack of info regarding the cumulative effects of coffee and caffeine consumption; so I decided to write this article to help fill that void.

Fresh Coffee Beans
Photo by Alex@worthyofelegance on Unsplash

The Rising Consumption of Caffeine

Back in June 1 2013, the Washington Post published an article by Brady Dennis that brought attention to the rising amount of food and beverages that contained caffeine.
Slew of caffeinated food products has FDA jittery

Since then there are even more products on the market that contain caffeine.

  • Chocolates
  • Ice Cream and Frozen Yogurts
  • Puddings
  • Breakfast Cereals
  • Headache Pills
  • Various Medications
  • And surprisingly to me Decaffeinated Coffee (although at a reduced level – 12mg compared to 84mg in regular coffee)

I speculate that the increased use of caffeine in products that we ingest is not so much for the health benefits, but rather for its addictive traits (like sugar).

The Effects of Increased Caffeine Consumption on Your Health

There are plenty of articles on the web that suggest that going over 3 to 4 cups of coffee a day can be bad for you over time.

What are not highlighted are the cumulative effects of all the caffeine you can ingest in one day over a period of time.

Thankfully there are many research papers that find both the pros and cons for increasing your caffeine intake.

For example there was a study by G. Webster Ross, MD; Robert D. Abbott, PhD; Helen Petrovitch, MD; et al found that increasing the caffeine consumption of Japanese-American men between the ages of 45 and 68, reduced the risk of developing Parkinson disease.
Association of Coffee and Caffeine Intake With the Risk of Parkinson Disease

And here are some of the cons:

So what can we do to reduce our exposure to caffeine?

Caffeine Control Strategies

Moderation is key. To reduce our exposure to caffeine we first must take the decision to actively watch for how much we consume.

Here are some strategies that I’ve found helpful:

  • Read what’s on the label
    Although the amount of caffeine may not be on the label, if you want to reduce your consumption of caffeine err on the side of caution
  • Use alternatives
    Feeling tired; need to stay awake? Reach for an alternative to coffee (and not decaf)! Water; fruit juices; moving around; using an alarm like V-CAF that warns you when you’re feeling tired; over time these tools can help you naturally increase your energy and reduce your dependency on caffeine products
  • Become more informed about caffeine and your own body.
    By knowing the pros and cons of anything you take control over your own choices rather than defaulting to an industry’s standard for your life!

Review

These days, caffeine intoxication and addiction are real threats. The increased use of caffeine in our foods and drinks masks that we are increasing our tolerance to the stimulating effects of this psychoactive substance.

Use these strategies to help take back control:

  • Find out what you are consuming by reading the label
  • Use non intrusive alternatives such as apps like V-CAF
  • Become more informed 

Take Back Control

I decided to take back control in this area of my life and started a quest to find out more.

I’m still on that quest and hope that you also start your own. Together our collective individual actions can affect change for the better.