If the perk-you-up promise of a coffee helps get you out of bed in the morning, you’re not alone. Three in four Aussies enjoy at least one cup a day and of those, 28 per cent have three cups or more, reveals a Jura survey. Even people who don’t drink coffee take in caffeine from some tea, energy bars, wellness supplements or pre-workout blends.
So, why consider quitting coffee?
The thing is, over time, the cells in your brain adapt and you need to consume more to get the same buzz, says Dr Lindsay Standeven, an assistant professor of psychiatry and behavioural sciences at the Johns Hopkins University School of Medicine. That’s when you may find your one-cup habit turning into multiple mugs daily.
“Since caffeine appears in more than just coffee, you might not know exactly how much you’re consuming on the regular.”
Dr Lindsay Standeven
There are health benefits associated with moderate amounts of coffee (guidelines advise no more than 400mg of caffeine a day – just shy of three 50ml espressos), including a reduced risk of heart disease and cancer. Yet at a certain point – different for us all – the downsides emerge.
You may get anxiety, jitters, gastrointestinal discomfort or trouble sleeping, says Standeven. Or maybe you’re pregnant, breastfeeding or have a health condition, such as high blood pressure, that makes too much caffeine dangerous. A break can do you good, with benefits including quieting anxious thoughts and better sleep – pros for focus, mood and energy.
Curious how you’d cope sans coffee? Do a caffeine reset, even a temp one. Uncoupling can be challenging, so try these expert tips…
#1. Track Your Caffeine Intake (Not Just How Many Coffees You’re Drinking)
Caffeine appears in more than just coffee (see above), so you may not know exactly how much you’re consuming. Before you start to reduce, keep a caffeine diary, recording the food and drinks contributing to your intake.
“Sipping on coffee during the day got me through life up to this point,” says Dr Nicole Avena, assistant professor of neuroscience at Mount Sinai, who took a break for six months to see what she would feel like without the lift.
By keeping tabs during her trial, Avena noticed she drank her afternoon cups out of pure habit, not necessity.
“I realised I actually didn’t need caffeine to focus and think clearly at work,” she says. She has since gone back to coffee, but with a better understanding of her habits – and without the mindless afternoon jolt.
The Caffeine Numbers Game
The recommended 400mg caffeine limit has to factor in all caffeine sources in your diet, such as the ones below. Products vary, but here are the rough figures…
Energy Drink (250ml): 80mg
Instant Coffee (1 tsp): 80mg
Dark Chocolate (50g): 60mg
Black Tea (190ml): 50mg
#2. Swap in a New Routine To Replace Your Regular Coffee(s)
A bonus of coffee is that it’s ritualistic, and this is a driver behind the craving, says Avena. (Think: you nip out at 3pm for a latte – now the arvo feels special.) Irritability isn’t a good substitute, but a delicious alternative drink might be. If your energy lags leading up to a workout (or you drink caffeine as your pre-workout drink), sub in a small carb-and-protein-containing snack.
Need some suggestions to sub in while you’re trying to quit coffee? We’re big fans of these…
#3. Don’t Quit Coffee Abruptly – Taper Off
Many people find going cold turkey challenging, says Dr Laura Juliano, a professor of psychology and caffeine researcher at American University. She recommends decreasing your baseline dose by 25 per cent a week.
If you have 400mg per day, scale back to 300mg (around two espressos) that first week, and so on until you hit your goal. This will help soften the no-caffeine blow.
#4. Fill Up On Fibre While Trying To Quit Coffee
Feel like you need coffee to keep the plumbing running? Ensure your GI system hums by increasing water intake and aiming for 25g of fibre per day, says dietitian Gillian Culbertson. “A plain hot beverage in the morning, even hot water, can stimulate your system.”
#5. Plan Your Return To Caffeine
To use caffeine in a purely functional way, there’s no need to do constant ‘resets’, Juliano says. Instead, use it sporadically and your body won’t become tolerant or dependent. There’s no magic formula for doing so, but let’s say you have a project you need to be on for. Drink caffeine on Monday, then again on Wednesday when you have that deadline to hit. When you realise you can boss it with or without a flat white, there’s no greater buzz.
#6. Implement a Caffeine-Free Natural Arvo Boost
To avoid the slump, try moving your workout to the middle of the day if you can. “Exercise can boost adrenaline, enhancing concentration and mood,” Standeven says. Midday yoga and meditation in particular are helpful when weaning off caffeine. And hydrate: drinking water and maintaining proper hydration have been linked to more zing and a better mood.
#7. Push Through Caffeine Withdrawals
Be prepared to experience side effects such as headaches, fatigue and flu-like symptoms, even if you’ve only been drinking a morning cup or two, says Juliano. You’ll feel the worst within 12 to 24 hours of missing your normal dose, she says, and FYI, caffeine dependence can start at as little as 100mg per day, research shows. Symptoms
will peak on the second to third day after stopping but should then resolve and go away within a week. Headaches tend to be throbbing (so very sorry); you can help nix that misery with some handy ibuprofen.
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