Caffeine addiction isn't pretty. If you normally down at least three[1] cups of coffee to get through the day and find yourself stranded without your usual fix, you know this to be true.


Coffee, of course, is actually a superfood[2] -- filled with disease-fighting antioxidants. But while a reasonable amount can provide some health benefits and boost focus and productivity, in excess, caffeine consumption could hurt your health[3] and keep you from being your most effective.


"In the right amount, coffee is actually a health food," Dawn Jackson Blatner R.D., author of "The Flexitarian Diet," tells The Huffington Post. "Sixteen ounces of coffee before noon not only can keep you alert, but also can prevent diseases like diabetes and Alzheimer's."


But over-consumption of caffeine can actually break your focus by causing jitters and anxiety, and lead to poor sleep quality, according to Blatner. High caffeine consumption has also been linked[4] with heightening the body's stress response and with messing with your perception of your own stress levels.


Even if you're happy with your coffee habit, drinking it late in the afternoon or evening could mess with your sleep, so you may want to switch over to a low or no-caffeine alternative.


"Caffeine is a drug," says Blatner. "For most people, the withdrawal symptoms include throbbing headaches, and feeling tired and foggy. The best way to [quit] is not to go cold turkey but to taper, like you would with any drug. Start removing the latest cup you're drinking, and then your afternoon cups ... And in every situation, you're going to need a substitute."


Quitting caffeine isn't easy, but if you feel your consumption has become a bad habit, the best way to break it is to create a good one to put in its place. Enter, our list of the best coffee alternatives to help you kick your caffeine dependency -- for good.


Roasted dandelion root coffee.


dandelion root


"You don't eliminate a bad habit, you replace it," James Clear, founder of The Art Of Becoming Better, wrote in a recent Huffington Post blog[5] . When it comes to coffee, swapping out your high-octane dark roast with a nutritious herbal coffee can help ease the transition.


Dandelion root is an herb that's been used[6] to treat upset stomachs and digestive troubles -- and it can be made into a surprisingly tasty coffee-style drink. Brew your own using roasted dandelion root (which can be purchased in bulk from a health food store) or try Dandy Blend[7] , an instant coffee made from dandelion root. Research has found compounds in dandelion root to have anti-cancer properties[8] , and it's also high in vitamin C, vitamin D and beta carotene.


"Herbal coffees are awesome," Blatner says. "I'm a real coffee lover, so when I'm trying to do 'responsible caffeination,' I have a grande coffee in the morning and then switch to herbal coffee with no caffeine in the afternoon."


Chicory root coffee.


chicory root


The root of the chicory plant (which blooms into a beautiful purple flower) can be ground into a healthy, caffeine-free, coffee-like warm beverage -- it's also rich in beta-carotene, acts as a mild natural laxative, and has a protective effect on the liver, according to WebMD[9] . If you're looking for an alternative, try chicory coffee, which you can brew in your own coffee pot -- and it smells similar to the real thing (we love Ayurveda Roast's organic, GMO-free french vanilla blend[10] ).


"It's the idea of finding legitimate substitutions that get you in that same motion -- whether you're in a coffee shop or at your house, you need something in every situation to break the habit," Blatner says.


Wheatgrass.


wheatgrass shot


Replace your daily shot of espresso with a shot of wheatgrass, which packs a powerful punch of nutrients, including vitamins A, C and E, iron, calcium, magnesium, amino acids, and chlorophyll (yes, the stuff that makes plants green -- which some holistic practitioners believe, although there's scant evidence[11] ).


Yerba mate.


yerba mate


Low in caffeine and loaded with antioxidants, vitamins and minerals, yerba mate tea has become a popular coffee alternative. "Four Hour Work-Week" author Tim Ferris says he drinks it to help boost creativity and efficiency, though so far the evidence for yerba mate's energizing power is largely anecdotal.


"I use tea in place of coffee when possible because caffeine has a sharp crash for me," Ferriss wrote on his blog[12] , "whereas yerba mate (which includes caffeine, theobromine, and theophylline) does not."



Also on HuffPost:




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  • Half Sun Salutation (Surya Namaskara)


    Sun Salutation sequences are traditionally performed as a way to awaken the body. "This is great to do upon rising, even before you have had your first cup of coffee," Bielkus says. To perform the sequence, stand up straight in <a href="http://www.yogajournal.com/poses/492" target="_blank">Mountain Pose</a> (<em>Tadasana</em>) with the feet together and arms at the side of the body with open palms. Sweep the arms up and extend them over the head on the inhale, then exhale and bow forward into a forward bend. On the inhale, lift the torso halfway up, place your hands at your shins and extend the spine. Fold forward again on the exhale. When you inhale, sweep back up and bring the palms together into prayer. Repeat this sequence three or four times. <a href="http://www.youtube.com/watch?v=0LPLwC4pRzk" target="_blank">Click here </a>for a video tutorial.




  • Camel Pose (Ustrasana)


    The gentle heart-opening stretch of the camel pose -- performed either with the hands on the lower back or reaching down to touch the heels -- can be highly invigorating for the entire body. "Camel is great because it's a total front-body opener," Bielkus says. "You have the front of the legs moving forward. ... The core is stretching and the torso is lengthening up. The chest is really opening and expanding so that the lungs can expand full of breath."




  • Warrior II Pose (Virabhadrasana II)


    "This pose combines both leg strengthening and mild back bending, bringing energy into the body," Bielkus says. "Just like the name suggests, this pose awakens the warrior within -- power and strength, but with ease." <a href="http://www.yogajournal.com/poses/495" target="_blank">Click here for basic Warrior II instructions</a>, and try adding what Bielkus calls the "breath of fire" for an extra energy boost. "A great way to rev up this posture is to add in breath of fire -- rapid belly breath, focusing on the exhalation," Bielkus says. "To start, take a deep breath in and then pump the navel in as you exhale. The inhale will take care of itself."




  • Triangle Pose (Utthita Trikonasana)


    After Warrior II, try going into a restorative Triangle Pose. Straighten the front knee and extend the arm forward and then down to the shin, the floor next to the leg, or a block. Reach the other arm up and turn to face the sky, breathing deeply for five breaths, Bielkus advises. Then, repeat on the other side. "This pose is about fully expanding not contracting," Bielkus says. "Focus less about stretching and more about expanding and bringing breath and energy to every cell, every skin pore, every fiber of your being."




  • Side Plank (Vasisthasana)


    For the whole body-strengthening Side Plank, start in a plank pose. Turn to the right side, stacking the feet on top of each other, and lifting the left hand. Breath deeply for five breaths before repeating on the other side. If you're looking to modify the pose, Bielkus suggests bringing either the bottom knee or the forearm down to the ground. "Yoga brings our mind to a oneness and a focused attention," Bielkus says, regarding the balancing poses. "The more that we're coming into a mental clarity or focus, the less energy we're expending on that stress. The cortisol levels can drop and then we feel a little more energized."




  • Chair Pose (Utkatasana)


    The dynamic Chair Pose is performed by standing with the feet together or hip-width apart, and bending the lower body down as if you were sitting on a chair. Raise the arms to the ears and raise the chest up to complete the pose. "This pose is literally translates from Sanskrit as 'powerful' pose," says Bielkus. "Sometimes in class, I refer to it as lighting bolt pose because [of] the amount of energy it creates in the body by using the big muscles of the legs and glutes while also creating a slight backbend, which awakens the spine."




  • Half-Moon Pose (Ardha Chandrasana)


    In addition to warding off stress and anxiety, the Half Moon Pose can be therapeutic for fatigue, <a href="http://www.yogajournal.com/poses/784" target="_blank">according to <em>Yoga Journal</em></a>. In a forward fold, bring the right hand about 10 inches in front of you and slightly to the right, extending the left leg up while the hips and torso open. Extend the left arm up and hold the pose for five breaths before repeating on the other side. "Any balancing poses are great for finding that inner balance," Bielkus says.




  • Bridge Pose (Setu Bandha Sarvangasana)


    "Back bends are all about unlocking the energy of the spine and nervous system," Bielkus says. Lying on your back, bend the knees and place your feet flat on the floor with arms by your sides. Lift the hips up high and interlace the hands together or leave the arms at the sides of the body. Breathe deeply for five breaths and repeat several times.




  • Locust Pose (Salabhasana)


    For this strengthening pose, lie on your belly with arms by your side and palms down. Then, gently lift the arms, legs, chest and head off the floor and breathe deeply for five breaths, trying to lift up higher with each breath. Repeat three or four times, being careful not to strain the neck. For more of a challenge, extend the arms in front of you, as pictured at left. "You're really stimulating the upper, middle and lower back, and the muscles of the hamstrings are engaging" Bielkus says. "You're using so many muscles in the body to lift yourself off the earth. The neurons are firing to make that all happen."




  • Right Nostril Breathing (Surya Bhedana)


    This energizing <em>pranayama</em> (breathing exercise) offers a counterpoint to the calming <a href="http://www.huffingtonpost.com/2013/06/30/yoga-for-sleep_n_3505226.html#slide=2629257" target="_blank">left nostril breath</a>. To perform the exercise, sit upright in a chair or on the floor in a comfortable cross-legged position, blocking the left nostril with the thumb and extending the fingers. Breathe long and deep, in and out of the right nostril for around five minutes, Bielkus advises. "The right nostril is associated with the energy of the sun," Bielkus says. "This breath is stimulating, invigorating and awakening."