Caffeine is a natural substance derived from the seeds of coffee beans, cacao beans, and kola nuts; the leaves and buds of tea; the leaves of yerba maté; and the bark of yoco. Caffeine stimulates the central nervous system, leading to increased alertness

While most older people can safely consume 400mg of caffeine per day—around four cups of coffee— some people can experience unwanted side effects, including insomnia, jitteriness, headaches, muscle spasms, ulcers, and gastritis.

It’s important to remember that caffeine is found in many other beverages and foods in addition to coffee, such as tea, soft drinks, energy drinks, chocolate, and even decaffeinated coffee

If you are looking to reduce the amount of caffeine you consume, here are some foods and drinks that can help you stay alert and boost brain function.

While green tea does naturally contain caffeine, it’s a lot less than a cup of coffee—roughly 30mg compared to 80mg. A 2017 research paper showed drinking green tea can also improve cognition, mood, and brain function, while a 2020 study suggested green tea could be linked with a lower rate of cognitive impairment in middle-aged and older adults.

Dark chocolate—chocolate containing 70% or greater cocoa content—also contains some caffeine but has the added benefit of flavonoids and antioxidants. Flavonoids can enhance memory and help slow down agerelated mental decline. One study found that participants who ate dark chocolate experienced a positive increase in mood and greater gut microbiome diversity compared to those who did not eat chocolate.

Bananas are a convenient and nutritious snack for sustained energy release. While bananas are a natural source of sugar, they are also rich in fibres that help slow the digestion of that sugar. One study noted that eating a banana before a long bicycle ride helped performance and endurance just as much as a carbohydrate drink. Bananas also contain high levels of tryptophan—an amino acid—which is converted into serotonin—the neurotransmitter that makes us feel happy.

Native to South America, yerba maté is a herb consumed as a tea that has a stimulating effect similar to coffee. Yerba maté contains many nutrients, antioxidants, and amino acids. People who drink yerba maté say it provides a much smoother energy boost compared to the ‘jolt’ sometimes felt when drinking coffee. One study suggests yerba maté may also improve mood and help people feel full.

Beef liver is one of the richest sources of vitamin B-12, which keeps the body feeling energised. While many cuts of meat contain vitamin B-12, the difference is that beef liver has it in highly concentrated amounts. While a piece of steak contains about 1.5 micrograms of B-12, the same cut of beef liver contains 60 micrograms. If you don’t like liver, you can freeze a piece and finely grate it into stews, sauces, or gravy for a B-12 boost. Alternatively, beef liver comes in capsules for easier consumption.

Eggs are a rich source of protein and nutrients for sustained energy and brain health. In fact, just one large, hard-boiled egg contains about 6g of protein and 100mg of Omega-3 fatty acids, which are vital for brain health.

Okay, so we all know we’re supposed to stay hydrated, but according to experts, water is crucial for maintaining alertness and staying energised. Water is vital for every cell in the body to work correctly, and one of the most common signs of dehydration is fatigue. Maintaining energy can be as simple as carrying a water bottle with you to stay properly hydrated throughout the day. 

This article is featured in National Seniors Australia’s quarterly member magazine, Our Generation. 

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