Health Effects of Quitting Coffee
Going cold turkey on coffee can have some unexpected reactions within the body, both in the short and long term. Quitting coffee consumption is more than just a sudden lessening of stimulating beverages and the habit of ‘coffee runs.’ Regularly consuming caffeine can come with a range of negative health effects, and lengthy consumption can have even worse health effects.
When someone stops drinking coffee, they can experience several symptoms of caffeine withdrawal. Caffeine withdrawal symptoms can include tiredness, feeling irritable, having headaches or other physical pains, difficulty concentrating, nausea, and agitation. These symptoms can begin as soon as 12 to 24 hours after one’s last cup of coffee, and can last for as long as a week or more.
Longer term effects of forgoing coffee consumption can include improved sleep health and better cognitive functions. Coffee consumption affects the sleep-wake cycle, and taking a break from coffee consumption can lead to better quality sleep and more alertness during the day. Forgoing coffee can also improve longevity, as it reduces the risk of high blood pressure, heart disease, and diabetes.
According to Dr. Daphne Simeon, a professor of psychopharmacology at the Icahn School of Medicine at Mount Sinai, “Removing caffeine from your daily routine may help to reduce anxiety, as it has a long-term calming effect.” In the long term, removing coffee from one’s diet may also reduce addiction. Caffeine is a psychoactive drug and is among the most widely consumed stimulants. Heavy doses can create addiction and reducing the intake of the drug can help to reduce the risk of developing an addiction.
Making the choice to reduce or stop coffee consumption can have a wide range of positive health benefits. All of the beneficial reactions to going cold turkey on coffee depend on the individual, and it can take time for the body to adjust. A positive suggestion by some medical professionals is to replace that cup of coffee with herbal tea or an alternative healthy beverage.
What Are The Alternatives?
When someone decides to stop drinking coffee, it’s important to replace it with a different beverage that can provide a similar level of stimulation. Drinking the recommended amount of water each day is essential for proper hydration, and there are also other drinks that can provide the stimulation of caffeine without the adverse health effects. Some popular alternatives to coffee are green tea, yerba mate, chai, and black tea.
Green tea contains much less caffeine than a cup of coffee and has anti-inflammatory properties, as well as being a rich source of antioxidants. Yerba mate, a traditional South American drink, contains less caffeine than coffee and has been linked to improved memory, mental health, and increased energy. Chai and black tea, on the other hand, have relatively high caffeine contents, but also come with the added benefits of antioxidants and abundant polyphenols.
Sipping on a hot herbal tea can also fill the void left by reducing or eliminating coffee consumption. Chamomile tea has long been used to relieve stress, improve sleep, and reduce inflammation. This tea is free of caffeine, but still has some antioxidants that allow it to promote health gains. Other teas with health benefits include turmeric root tea, lavender, and rooibos. All of these teas offer various benefits which can take the place of a regular cup of coffee in the mornings.
Other alternatives to coffee include broth, fruit smoothie, vegetable juice, hot lemon water, and miso soup. These beverages can aid in hydration and provide a boost of energy when needed. Protein-filled smoothies can be made by blending avocado, banana, spinach, kale, and nuts. Adding healthy fats from coconut milk, yogurt, and almonds can increase the level of energy provided by the smoothie.
Overview of Mental Health Benefits
Reducing coffee consumption can have a direct effect on mental health. There are studies that show high levels of caffeine consumption are directly linked with anxiety, as cortisol increases and interrupts sleep. A reduction in caffeine leads to lower levels of anxiety and a better night’s sleep. It also leads to improved focus and concentration.
Frequent coffee consumption can also lead to increased levels of depression. This is because the hormones that trigger feelings of depression are more active when caffeine is present. Hence, quitting the regular consumption of coffee can lead to improved moods, better decision-making capability, and improved feelings of wellbeing.
Caffeine can interfere with serotonin production, but reducing caffeine consumption can decrease the interference. If someone is looking to increase their serotonin levels or take advantage of its benefits, they will find that reducing or eliminating coffee consumption can be beneficial.
Coffee consumption has also been found to be linked with adrenaline levels. Adrenaline helps contribute to the fight-or-flight response and can be taken advantage of for the short-term boosts. That being said, these levels need to be balanced, and over-consumption of coffee can lead to long-term effects such as fatigue and insomnia.
Impact on Weight Loss
The relationship between coffee consumption and weight loss is a complicated one. Caffeine is a stimulant that increases metabolism and causes the body to temporarily burn more calories. In addition, coffee consumption can make one feel fuller for longer periods of time, aiding them in preventing overeating.
At the same time, however, coffee consumption can lead to dehydration. Dehydration can lead to an increase in appetite, and in turn, an increase in calorie intake. Heavy coffee consumption has also been linked to hardening of the arteries, which is associated with an increase in body weight.
If someone is looking to lose weight by reducing coffee consumption, it’s important to take the time to plan a proper diet to make up for the lack of coffee’s appetite suppressing effects. Basing meals around a combination of protein, healthy fats, and complex carbohydrates can help ensure that one is still getting the nutrients they need. Replacing coffee with calorie-free options such as herbal tea can also help limit one’s intake and promote weight loss.
Other Considerations
When it comes to reducing or eliminating coffee consumption, it is important to be mindful of the physical and mental effects. Quitting coffee altogether may not be necessary, and instead, people can reduce the amount of coffee they generally consume. Reducing coffee intake gradually and establishing new habits can help to mitigate the effects of caffeine withdrawal.
It is important to note that not everyone is affected the same by coffee consumption. People can be affected differently and should take time to listen to their body to decide the best course of action. One should also be mindful of safety when preparing hot drinks, paying attention to the temperature and avoiding beverages that may cause scalding.
Reducing or quitting coffee consumption can have a variety of effects on both physical and mental health. Finding healthy alternatives to coffee can help ensure that one is still getting the necessary energy and nutrition to sustain themselves. Taking the time to listen to the body can help one establish a healthier lifestyle in the long run.
