How to Boost Alertness Without the Post-Caffeine Crash

8REMEDIES MORE RELIABLE THAN COFFEE

By Giacomo Sandri

We all love the sensorial stimulation from a fresh cup of decent coffee. Man, through centuries, has developed various methods of processing the fruits of the Coffea plants to enjoy its earthy aroma fully. Nowadays, the making of a good coffee has become an art, and our exceptionally sophisticated palates have sharpened up to taste the plethora of notes that different brewing methods and bean varieties can offer us. The aroma is not the only enjoyable aspect of coffee; we adapted to love the quick increase in alertness we experience after a cuppa – the coffee kick. The well-known compound responsible for such an effect is caffeine. Caffeine is the most used psychostimulant substance in the world and works by provisionally blocking the action of adenosine,1 a molecule which is directly involved in promoting drowsiness and sleepiness.2 This results in increased alertness, accelerated heart rate and enhanced respiratory functions. And this is, in a nutshell, why we started our romance with the coffee bean. But unfortunately, for some of us, the consumption of coffee comes with a rather annoying price to pay: the caffeine crash. It is a

phenomenon that happens when we consume coffee when we are already in a state of sleep deprivation, tiredness or fatigue: we feel tired, we drink coffee, caffeine gets absorbed and enters the brain, adenosine receptors get blocked causing its build-up, the action of caffeine ends, adenosine floods the receptors, now we feel extra-tired.

How can we increase alertness and mental performance without experiencing the ‘crash’? There are few herbs and superfoods that can be useful coffee substitutes in such situations. Here are eight herbal remedies divided into two categories: The brain stimulants (containing psychoactive compounds such as caffeine and theobromine) and brain tonics (without psychoactive compounds).

THE ‘BRAIN STIMULANT’ ‘ FOUR

THEOBROMA CACAO – CACAO Ah, chocolate! A delicious treat that has been part of our snacks and cakes for a considerably long amount of time; it is said that Columbus brought the first cacao bean to Europe in 1502.3 Cacao as we know it is the result of grinding cacao beans into a fine powder. Pure cacao powder has psychostimulant effects as it has caffeine and theobromine. In comparison to coffee, though, it has a much lower content of caffeine per weight while the main effects on the human nervous system are linked to theobromine. This last compound deserves particular attention as it makes cacao a more effective substitute for coffee if a prolonged cerebral stimulation is desired. In terms of chemistry, caffeine is a watersoluble compound which acts on the brain after a short peri-od following ingestion; theobromine, on the other side, is fat-soluble and it takes longer to reach the brain where it remains for a longer time (up to 12 hours).4 The combination of caffeine and theobromine in cacao is also thought to be responsible for its exquisite euphoric and moodboosting effects. So, in the quest for giving a push to our cognitive function, having a square of dark chocolate or a hot brew with pure cacao powder can provide us with a prolonged, milder and possibly crash-free enjoyable stimulatory experience. CAMELLIA SINENSIS – GREEN TEA Tea could not miss its presence in this article. Herds of scientists have collected a plethora of specimens of green tea leaves and ardently studied their effect on human wellbeing. Green tea has especially attracted the attention of researchers interested in examining its impact on cognition and brain activity as it has both psy-chostimulant and psychorelaxant compounds, respectively caffeine and theanine.5 No surprise that it has been found useful in ameliorating anxiety and cognitive functions. Green tea, in the form of extract or brew, is the ideal herb for anyone who is not too comfortable with the jitteriness associated with coffee drinking but still wants to give a kick to his/her brain function.

PAULLINIA CUPANA – GUARANA FRUITS Guarana is a native fruit of the Amazonian rainforest and has been largely used by indigenous tribes (especially the Guarani, hence the name) to get quick energy and stamina.6 After its discovery, it quickly hit the market with an ever-increasing popularity; today, if one reads the small text on a multicolour can of any popular ener-gy drink, chances are that guarana is listed among the ingredients. Guarana is extremely high in caffeine; some sources suggest that it has four times the amount of caffeine than coffee.7 Even though this data sounds some-what alarming and off-putting, the pharmacokinetics (fancy word for metabolism) of guarana compounds is slightly different from coffee. However, there is not sizeable scientific evidence to confirm it, and it is postulated that there are compounds in guarana that delay the absorption of caffeine or act synergistically with caffeine to exert a prolonged stimulating effect on the central nervous system.8 Many guarana consumers state that the alertness experienced after consuming it lasts longer than coffee without causing excessive jitteriness or restlessness. Consuming guarana extract or powder instead of coffee when experiencing fatigue or tiredness is a great short-term solution to have a prolonged and sustained kick of energy. Nevertheless, due to its large amount of caffeine, it is not advised to adopt a daily guarana use as a long-term solution for overcoming tired-ness and fatigue as it can further deplete the nervous system.

ILEX PARAGUARIENSIS – YERBA MATE Yerba mate is a popular drink consumed in various countries of South America. In a similar fashion to cacao, it has both caffeine and theobromine with a higher concentration of the first compared to the second.9 Some sources report that yerba mate consumers are much less likely to experience a ‘caffeinecrash’ compared to coffee drinkers. Still, unfortunately, there is not much scientific evidence to back up this statement. The best option is probably to try it and experience its effects directly. I’m pretty sure your fifth-grade Argentinian cousin will agree!

THE ‘BRAIN TONIC ‘ FOUR

PANAX GINSENG RADIX – RED GINSENG ROOT While ginseng has become recently popular in the West, people in the East considered it a quintessential herbal medicine and have appreciated for millennia its stimulating and tonifying properties. What makes gin-seng a unique remedy is its ability to increase physical efficiency and mental alertness without provoking nerv-ous excitation or disturbing sleep.10 In terms of mental performance, ginseng has shown to improve memory and cognitive power without depleting the nervous system reserves or altering adenosine levels like coffee. A large amount of medical literature has been written on ginseng and its bioactive compounds, called ginseno-sides; these molecules are deemed responsible for the astonishing property of this root to enhance the body’s resistance to non-specific stress.11 And non-specific stress means anything that challenges the body or the mind: running for the bus, driving for four hours straight, writing a 3000-words assignment, or going to work at 6 am while sleep deprived. The bottom line is that the list of ginseng’s benefits is so long that it would proba-bly require a whole book to discuss them in detail. Ginseng can be taken as a loose or encapsulated dried powder, as a tincture, or as a concentrated water extract (very popular in oriental supermarkets).

ROSMARINUS OFFICINALIS – ROSEMARY Rosemary has long been associated with memory and remembrance; people have thrown rosemary sticks into graves to remember the dead, and in ancient Greece, students decorated their hair with rosemary as a learn-ing aid.12 Thanks to scientific studies, we have proof that rosemary is a powerful cognition booster; it has been shown to improve memory function in the elderly13 and young students,14 while protecting the brain and de-laying neuronal death.15 Rosemary works in a completely different fashion than coffee as it does not have any psychoactive compounds like caffeine. It is suggested that the cerebral benefits of rosemary are associated with some of its volatile compounds such as caffeic acid and rosmarinic acid, which increase the blood circula-tion to the brain.16 Rosemary is often added to roast potatoes to enhance flavour, but can also be used fresh or dried in hot water to make a pleasantly tasting alertness-boosting herbal tea.

GINKGO BILOBA – MAIDENHAIR TREE LEAVES Ginkgo biloba is one of the most ancient species of trees on the planet, but its medicinal properties have been discovered more recently. Ginkgo, like rosemary, has powerful antioxidant properties and protects the deli-cate blood vessels of the brain from free radical damage. Many studies suggest the implication of the bioactive phenolic compounds of ginkgo in rejuvenating the central nervous system and cardiovascular system.17 In re-cent times, ginkgo’s benefits have become rather famous, and its extract can be purchased in most health food shops. However, if in the mood for something more selfmade it is very likely that somewhere in your local park you can find a majestic ginkgo tree, and you might be able to harvest the leaves sprouting from its lower branches.

CENTELLA ASIATICA – GOTU KOLA Finally, another powerful brain tonic holding a place of privilege in Indian Ayurvedic medicine is gotu kola. Gotu kola has been widely used in India to increase intelligence, memory and longevity,18 and as a substitute for Alzheimer’s disease medications.19 The mechanism of action of gotu kola is probably somewhere in be-tween ginkgo and ginseng, as it may increase the cerebral circulation and balance the levels of cortisol in the blood.20 Gotu kola is the perfect herbs for boosting alertness, cognition and focus in individuals experiencing stress and mental fog. Conclusion For how much we do love coffee, often it is not the most functional choice when it comes down to boosting alertness without experiencing come-down symptoms. Evidence suggests that one coffee a day in the morning seems beneficial, but frequent use of it throughout the day will cause us to take a ride on a rollercoaster with steep hills and low dips. This article reviewed the possibility to substitute coffee with herbal brain stimulants and tonics, providing good evidence of the wonderful properties of these herbs and remedies to give us ‘the kick’ with little or no crash afterwards. Whether taken alone or in combination, most of these remedies can be easily purchased at the local herb shop, oriental shop or online. So now is a great time to (kindly) divorce from our beloved brown brew in the afternoon and experiment new, more empowering alternatives.

References 1 PubChem. “Caffeine.” Nih.Gov, PubChem, 2019, pubchem.ncbi.nlm.nih.gov/compound/caffeine. Accessed 26 May 2020. 2 Layland, Jamie, et al. “Adenosine.” JACC: Cardiovascular Interventions, vol. 7, no. 6, June 2014, pp. 581–591, 10.1016/j. jcin.2014.02.009. Accessed 6 May 2020. 3 “Discovering Chocolate.” Www.Cadbury.Com.Au, 2020, www.cadbury.com.au/About-Chocolate/DiscoveringChocolate.aspx#:~:text=Christopher%20Columbus%20is%20said%20to. Accessed 5 June 2020. 4 Baggott, Matthew J., et al. “Psychopharmacology of Theobromine in Healthy Volunteers.” Psychopharmacology, vol. 228, no. 1, 19 Feb. 2013, pp. 109–118, 10.1007/s00213-013-3021-0. Accessed 21 Dec. 2019. 5 Mancini, Edele, et al. “Green Tea Effects on Cognition, Mood and Human Brain Function: A Systematic Review.” Phytomedicine, vol. 34, Oct. 2017, pp. 26–37, 10.1016/j.phymed.2017.07.008. Accessed 28 Oct. 2019. 6Fc, Schimpl, et al. “Guarana: Revisiting a Highly Caffeinated Plant From the Amazon.” Journal of Ethnopharmacology, 28 Oct. 2013, pubmed.ncbi.nlm.nih.gov/23981847/. Accessed 29 May 2020. 7 Yoquinto, Luke. “The Truth About Guarana.” Livescience.Com, 30 May 2013, www.livescience.com/36119-truthguarana.html. 8 Moustakas, Dimitrios, et al. “Guarana Provides Additional Stimulation over Caffeine Alone in the Planarian Model.” PLOS ONE, vol. 10, no. 4, 16 Apr. 2015, p. e0123310, 10.1371/journal.pone.0123310. Accessed 8 Sept. 2019. 9 Lutomski, Piotr, et al. “Health Properties of Yerba Mate.” Annals of Agricultural and Environmental Medicine, 3 Apr. 2020, 10.26444/aaem/119994. Accessed 6 June 2020. 10 Teeguarden, Ron. The Ancient Wisdom of the Chinese Tonic Herbs. New York, Warner Books, 2000, pp. 96–110. 11 Leung, Kar, and Alice Wong. “Pharmacology of Ginsenosides: A Literature Review.” Chinese Medicine, vol. 5, no. 1, 2010, p. 20, 10.1186/1749-8546-5-20. Accessed 8 Aug. 2019. 12 Fez Inkwright. FOLK MAGIC AND HEALING: An Unusual History of Everyday Plants. S.L., Liminal 11, 2019, p. 133. 13 Pengelly, Andrew, et al. “Short-Term Study on the Effects of Rosemary on Cognitive Function in an Elderly Population.” Journal of Medicinal Food, vol. 15, no. 1, 2012, pp. 10–7, www.ncbi.nlm.nih.gov/pubmed/21877951, 10.1089/jmf.2011.0005. Accessed 6 July 2019. 14 Filiptsova, O.V., et al. “The Essential Oil of Rosemary and Its Effect on the Human Image and Numerical Short-Term Memory.” Egyptian Journal of Basic and Applied Sciences, vol. 4, no. 2, June 2017, pp. 107–111, www. sciencedirect.com/science/article/pii/S2314808X16301890, 10.1016/j.ejbas.2017.04.002. Accessed 7 May 2019. 15 Habtemariam, Solomon. “The Therapeutic Potential of Rosemary (Rosmarinus Officinalis) Diterpenes for Alzheimer’s Disease.” Evidence-Based Complementary and Alternative Medicine, vol. 2016, 2016, pp. 1–14, 10.1155/2016/2680409. Accessed 1 Nov. 2019. 16 Ulbricht, Catherine, et al. “An Evidence-Based Systematic Review of Rosemary (Rosmarinus Officinalis) by the Natural Standard Research Collaboration.” Journal of Dietary Supplements, vol. 7, no. 4, Nov. 2010, pp. 351–413, 10.3109/19390211.2010.525049. Accessed 4 June 2020. 17 Droy-Lefaix, M. T. “Effect of the Antioxidant Action of Ginkgo Biloba Extract (EGb 761) on Aging and Oxidative Stress.” AGE, vol. 20, no. 3, July 1997, pp. 141–149, 10.1007/s11357-997-0013-1. Accessed 24 Apr. 2019. 18 Frawley, David, and Vasant Lad. The Yoga of Herbs: An Ayurvedic Guide to Herbal Medicine. Delhi, Motilal Banarsidass, 2016, p. 170. 19 Puttarak, Panupong, et al. “Effects of Centella Asiatica (L.) Urb. on Cognitive Function and Mood Related Outcomes: A Systematic Review and Meta-Analysis.” Scientific Reports, vol. 7, 6 Sept. 2017, www.ncbi.nlm.nih.gov/pmc/ articles/PMC5587720/, 10.1038/s41598-017-09823-9. Accessed 6 June 2020. 20 Winston, David, and Steven Maimes. Adaptogens: Herbs for Strength, Stamina, and Stress Relief. Rochester, Vermont, Healing Arts Press, 2019.

Giacomo Sandri Giacomo Sandri graduated in Herbal Medicine (BSc Hons) at the University of Lincoln in 2017, and attained a diploma in Holistic massage at the Bristol College of Massage and Bodywork in 2018. He holds certificates in Facial Acupressure, Complete Manual Therapy and FREC3 First Aid. He is also a member of the National Institute of Medical Herbalist (NIMH) and Massage Training Institute (MTI). In 2019, he coined the term Naturopathic Massage Therapy, a discipline which combines herbal medicine, nutrition and bodywork to provide a clearer understanding and a tailored deeper treatment to individuals suffering from musculoskeletal and neurological disorders. Giacomo currently practices as a herbalist and massage therapist in Bristol under the business name of Blue Ginkgo offering consultations at the Easton Business Centre and online.

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