If you're pregnant then you've probably already read up enough on what's safe and what's not to know that you should avoid drinking too much caffeine during pregnancy because
excessive caffeine consumption has been linked to increased chances of miscarriage and low birth weight. Caffeine is also thought to have a negative impact on fertility . While moderate coffee consumption is not thought to pose a danger to the developing fetus, there are other good reasons for cutting down on your coffee intake during pregnancy. Caffeine is a diuretic, meaning it makes you urinate more frequently - and pregnancy is a time when you want to keep hydrated and in any case may find that a squashed bladder already sends you to the loo uncomfortably often. Caffeine also blocks impedes the absorption of iron by the body, a nutrient essential to a healthy pregnancy. What's more, caffeine can keep you awake at night and reduce the quality of your sleep, leaving you groggy and tired in the morning and feeling in need of, yes, a coffee. There are plenty of other challenges to a good night's sleep during pregnancy without adding coffee to the list. So, knocking off the coffee during pregnancy is a good idea, but if you've long relied on coffee to kick-start your day it can be tough to break the habit, so here are some ideas for alternative pick-me-ups.
Reach for the decaff? For some people the ritual behind the daily cup is just as important as caffeine in terms of waking up and getting the day going. Well, ok, perhaps not just as important, but still all part and parcel of creaking into action of a morning. If that applies to you then you might think it sensible to reach for the decaff. But, like so many other things in life, it isn't that simple as not all decaff coffees are not created equal.
There are two main ways of decaffeinating coffee, the water process and chemical methods. Using chemical solvents to decaffeinate coffee is the cheapest and most common method of decaffeination, and removes nearly all the caffeine but, yes, there are chemical residues left in the coffee, albeit in tiny amounts, which raises it's own health and environmental concerns. The water process method meanwhile, is an organic way of decaffeinating coffee, so no chemicals. Needless to say this process is more expensive and less often used: you can find it most easily in organic food shops and gourmet coffeeshops. It's worth asking how the coffee you buy has been processed. Sometimes water-processed decaff is labelled with a branded process, like the Swiss Water Method ( see here for more info).
If you are going for decaff then it's still not a good idea to over-indulge as there is some evidence relating heavy consumption (three to six cups a day) to an increased risk of heart disease. Remember too that decaff isn't completely caffeine-free, the legal requirement is for 97% of the caffeine to be removed.
Coffee substitutes There are many coffee substitutes on the market that try to replicate the bitter taste of coffee while skipping the caffeine part - common base ingredients are: soy, chicory, burdock, acorn and carob. If you try these expecting them to taste like coffee you'll be disappointed, they don't. They can still offer quite a refreshing drink, but it's all down to personal taste. Most supermarkets will carry a couple of options, otherwise look for the drinks in health food shops. Be aware that not all these coffee substitutes are free from caffeine, some may contain guarana (which contains caffeine), a herbal stimulant that it's best to avoid during pregnancy and breastfeeding, so check the label.
Herbal teas Different herbs have different effects on the body, some are relaxing, some aid digestion, some aid sleep and, usefully to our cause, some are stimulating. There are plenty of branded blends of herbal teas for a morning pick-me-up, but straightforward single teas (usually cheaper) can be good too, and and several have particular health benefits for pregnancy. Ginger is particularly invigorating as are lemongrass, citrus and peppermint teas - ginger, peppermint and lemon also double up as treatments to combat morning sickness.
Switch to tea If you're a serious coffee-head then it might help to wean yourself off the caffeine in stages as you may get withdrawal symptoms when you cut back. Other than gradually replacing more coffee breaks with other drinks an intermediate step might be to switch to tea. Tea has less caffeine than coffee, around 50% less on average, but actual caffeine content depends on the blend and brew. Blends branded as 'strong' or morning strength may well contain more caffeine than lighter blends such as Lady Grey. Green tea has less caffeine than black tea in general, while white tea contains even less, and both are well-known for having other health benefits. However, if you do switch to these teas then you'll still need to make sure that you're not drinking excessive amounts.
Water therapy So coffee is easy, quick and tasty, but you can kick-start your day in other liquid ways. A really easy way to wake up your senses is in your morning shower. Try shower gels, oils or scrubs based on citrus oils or ginger to give yourself a bit of oomph. Or there's the cheaper, definitely effective, but perhaps less pleasant alternative of simply blasting the cold tap on full at the end of the shower, which gets your circulation going too. Try doing that and still coming out sleepy! Lush make a product for the ultimate mix of both methods, zingy shower gel in ice-cube bags that you freeze before use. Brrrr.
Fresh air and exercise Getting out into the fresh air and getting some exercise wakes you up, gives you energy and sets you up for the day. It can take a bit of effort to get into the habit, but it should leave you mentally alert and feeling great, without the later energy slump that you get if you drink a lot of coffee. If morning exercise isn't your thing then don't think that it need be a two-mile run or half-hour bike ride, even just a brisk 10-minute walk will wake your body up.
Burning essential oils Not something that you can pick up from a cafe on your way into work, but if you have time in the morning then burning essential oils in an oil-burner can be a great mental stimulant. Try burning essential oils of lime, lemon, grapefruit, orange or mint for an uplifting start to your day. If you have a high-risk pregnancy then you might be advised to avoid essential oils for the first 12 weeks or throughout pregnancy: oils that you shouldn't use until it's time for your baby's delivery include clary sage and rosemary.
