Caffeine Effects
Coffee is one of the most commonly consumed beverages in the world. It contains caffeine, a stimulant which gives a temporary alertness and increases mental clarity, focus and energy. But when we stop drinking coffee, our bodies begin to adjust and go through a withdrawal period that lasts from 1 to 7 days.
It is important to note that the level of caffeine consumed is an important factor. Certain studies have revealed that as we drink more and more coffee, our bodies become more tolerant to its effects and require higher doses of caffeine to feel its positive impact. Dr. Kenneth Margulies, a clinical professor of psychiatry at the University of Pennsylvania says, “When you abruptly stop caffeine, your body’s reliance on it for its effects become more obvious”.
The most common symptoms of caffeine withdrawal are headaches, fatigue, difficulty focusing and concentrating, irritability, chest pain, muscle aches, and nausea.
It is also important to understand how these symptoms arise. When you stop drinking coffee abruptly, the levels of dopamine, a neurotransmitter involved in the reward and pleasure pathways of the brain, declines sharply. This sudden drop in dopamine production leads to the common symptoms of caffeine withdrawal. It’s worth noting that those who drank a high amount of coffee can experience worse symptoms than those who consume moderate amounts.
Even if the withdrawal symptoms are unpleasant, the good news is that they don’t last for a long period of time. According to neuroscientist Sarah Sloat of Stanford University, “Most of symptoms are usually gone by the end of a week.”
Additionally, there are some tips to reduce the intensity of the withdrawal symptoms. The most important is to reduce the amount of coffee you drink gradually. Also, it is recommended to exercise, drink plenty of water and get plenty of sleep during the withdrawal period.
The benefits of Stopping Drinking Coffee
Many studies have suggested that drinking moderate amount of coffee (1-3 cups a day) could confer several health benefits, such as reducing the risk of certain cancers and decreased risk of dementia. However, people who consume a large amount of coffee can still benefit from completely abstaining. Known benefits are as follow:
The most notable benefit of quitting coffee is the fact that it can promote better sleep. Caffeine has a diuretic effect and can make it harder to fall and stay asleep, therefore reduced caffeine consumption can help promote better sleep quality and duration.
Quitting is also associated with improved kidney health. It is known that caffeine can reduce blood flow to the kidneys, adversely affecting their ability to filter blood. Caffeine also increases urinary calcium excretion, and as a result, decreasing caffeine consumption can decrease the risk of kidney stones.
Finally, according to a study by the University of Maryland, quitting drinking coffee can help reduce the risk of developing Type 2 diabetes by increasing the efficiency with which your body processes glucose.
Alternatives to Coffee
Finally, for people who still crave the feeling of alertness, there are several coffee alternatives. The first one that comes to mind is tea. Tea contains caffeine, but in lower concentrations than a cup of coffee. Also, there are herbal teas, such as chamomile and rooibos, that do not contain caffeine at all.
Another alternative is mate, a traditional South American drink that it contains abundant quantity of polyphenols and xanthines, compounds with antioxidant effects and temporarily increase alertness. Also, there are some soft drinks like H2O Energy Drink or BANG Energy that are caffeine-based, but their effects last much shorter than coffee.
In addition to these drinks, there are also dietary sources of caffeine. Dark chocolate for example, can be a good source of caffeine and other stimulants, as well as some foods like Dragon Well Tea Matcha Latte smoothie or Energy Balls.
Mental and Emotional Effects
Apart from physical effects, quitting coffee can also have a mental and emotional impact in some cases. According to a study by the National Center for Biotechnology Information, some people feel an emotional and mental decline after quitting coffee, leading to feelings of depression, anxiety, confusion and irritability.
The decline can be explained by the fact that caffeine can act as an antidepressant in some cases, and quitting it removes this effect. Therefore, those who drink more than three cups of coffee per day have a higher risk of feeling a mental and emotional decline.In addition to this, caffeine increases epinephrine, a hormone associated with alertness and focus, so quitting it also affects the way people think and feel.
It’s worth noting that the decline in mental and emotional states is reversible, and generally these symptoms will disappear in the next weeks. To help the process, it is recommended to find ways to reduce stress, get regular exercise and eat a healthy diet.
Effects on Metabolism and Appetite
Finally, quitting coffee can lead to metabolic and appetite changes. As it contains caffeine and antioxidants, it can help to support metabolism and inhibit appetite. On the other hand, when we quit drinking coffee, the body needs to adjust, so it’s possible to feel an increase in appetite. Therefore, it is recommended to try to substitute the coffee with healthy snacks, such as fruits and nuts.
For those concerned about weight gain, a study from the British Journal of Nutrition suggested that the body would need some time to adjust, but the appetite will increase gradually over time and it can become normal after a few weeks of quitting. Also, it is important to keep in mind that the weigh gain can be avoided with a healthy diet and with regular exercise.
Effects on Performance
Finally, quitting coffee can have some effects on performance. One of the most notable effects is reduced reaction time and loss of focus, this is caused by the fact that caffeine helps afferent beta waves which are associated with attention and focus. Therefore, it’s important to give the body the time it needs to adjust and adopt other strategies to compensate the reduced reaction time and focus.
To deal with these effects, researchers suggest to increase omega-3 fatty acids intake and practice deep breathing or meditation to reduce stress levels. Additionally, engaging in physical exercise can also help to increase alertness.
Healthy Alternatives
Much like coffee, healthy alternatives can improve mental and physical performance, but with the added benefit of avoiding the withdrawal period. Ginseng is one of the most popular herbs for this purpose, as it’s known for its energizing properties. Also, other herbal extracts like guarana and maca root can provide a boost of energy and help reduce fatigue.
In addition to herbs and extracts, plenty of other strategies can be implemented to increase energy and alertness. Eating small meals every 3 to 4 hours, exercising regularly, getting enough sleep and reducing sugar intake can help to increase energy and reduce fatigue.
Conclusion
Quitting coffee is not easy and it can lead to a withdrawal period that can last up to one week. However, quitting it is associated with several health benefits, such as improved sleep and kidney health. Additionally, there are other dietary sources of caffeine and strategies to increase energy and alertness without drinking coffee.
