Have you ever wanted to give up the coffee habit? And it didn’t work? With our tips, you will surely be successful. Try it!
Get out of the habit of drinking coffee – preferably today!
There are many reasons to give up the habit of drinking coffee. Because coffee can have numerous unfavorable effects on health – of course always depends on the individual sensitivity to coffee or caffeine.
The most well-known are coffee-related stomach problems such as heartburn.
Many people also experience nervousness, inner restlessness, or even insomnia when coffee consumption exceeds the third cup or the last coffee of the day falls in the late afternoon.
Anyone who experiences heart palpitations, dizziness, and circulatory problems after drinking coffee usually does not have to give up the habit of drinking coffee, since the immediate effects of coffee are so unpleasant in this case that those affected do not even start drinking coffee.
There are also a number of health complaints where coffee should not be drunk as well because it could aggravate the problems that already exist.
This includes some cardiovascular stories, such as B. heart failure or high blood pressure, gastrointestinal complaints, and especially diabetes. With these problems, it is best to wean yourself off the coffee.
If you have diabetes, give up coffee
Coffee is so unfavorable for diabetes because caffeine forces the release of stress hormones. However, stress hormones increase blood sugar levels.
In addition, caffeine is also said to inhibit the transport of glucose from the blood into the muscle cells, so that the blood sugar level initially remains high. However, when the caffeine effect wears off – which is known to be the case with coffee quite abruptly – the blood sugar level suddenly drops again.
Caffeine can therefore lead to extreme blood sugar fluctuations, which are not at all desirable for a diabetic. But not in someone who is still healthy, since blood sugar fluctuations can have far-reaching consequences, all of which invite you to quickly wean yourself off the coffee habit.
Apart from the usual food cravings that people with blood sugar fluctuations suffer from and which often lead to obesity or unhealthy eating habits, it has been shown that migraine attacks are particularly likely to occur when blood sugar fluctuates.
Likewise, acne and hormone imbalances are promoted by blood sugar fluctuations. Even morning sickness is linked to blood sugar fluctuations.
Last but not least, blood sugar fluctuations that occur again and again promote chronic inflammatory processes. However, these are the contributory cause of many chronic diseases (arteriosclerosis, diabetes, high blood pressure, rheumatism, and many more).
So coffee is a sly old hand behind the beans so it is absolutely worthwhile to wean yourself off the coffee habit!
So what’s the best way to get used to coffee? And ideally in such a way that you don’t have to suffer too much.
Who am I without coffee?
First of all, you should realize how important coffee is in your life. Perhaps then it will become much clearer to you that it is high time to give up coffee.
Because if you can only be approached after the first coffee in the morning, if you neither have a functioning digestion nor are able to work without coffee, if you fall into a slump in performance without coffee in the afternoon, if a nice get-together with friends or colleagues is unthinkable without coffee, yes if you simply can no longer imagine life without coffee, then the question arises: Who are you actually without coffee?
Do you feel the same? Do you think it’s normal not to be able to lead a productive life without a certain stimulant drink?
And wouldn’t it be wonderful to be able to start the day cheerfully and creatively even without coffee?
If you can answer this question with yes, then you already have the right inner attitude to successfully and permanently wean yourself off the coffee habit.
Anyone who now brushes aside and announces that they only drink coffee for reasons of pleasure and that they can easily not drink coffee for days without missing anything can safely stop reading now.
Because this is about tips and hints for people who are addicted to coffee and just CANNOT stop drinking coffee “just like that”.
And those who try are often “rewarded” with a crippling headache.
Coffee withdrawal: Rarely without a headache
Many people get headaches in particular if they skip their usual coffee. This is a typical coffee withdrawal symptom that occurs regardless of the caffeine dose previously consumed.
But if there is a withdrawal, then there would have to be a certain potential for dependency or addiction, namely a coffee addiction.
And the very existence of such is often denied – especially by organizations dedicated to defending coffee.
Coffee consumption does not actually lead to social decline like many other drugs. So coffee addicts won’t kill for the next cup, nor will they prowl for a coffee pod. But this could also be due to the low price of coffee and the fact that coffee is legal.
However, it is undeniable that coffee drinkers after a certain period of time without coffee, i.e. when they want to break the habit of coffee, usually experience said withdrawal headache in combination with a certain degree of exhaustion. If coffee is then drunk, the symptoms disappear – and this mechanism of action is precisely reminiscent of a drug.
Coffee is addicting
A study (review) by The Johns Hopkins University, School of Medicine in Baltimore was published in the Journal of Caffeine Research in September 2013, which describes caffeine as the world’s most commonly consumed drug.
According to the researchers, caffeine consumption is generally safe, but only when taken in moderate doses.
Now, however, a growing body of clinical research is showing that some caffeine consumers become dependent on caffeine and are unable to reduce caffeine consumption, even when they are aware that it will lead to adverse health effects.
According to this study, caffeine causes similar behavioral patterns and similar physiological effects to other drugs that lead to addiction. Moreover, caffeine addiction is now a disorder that affects a not insignificant number of caffeine consumers.
Caffeine addiction is therefore already listed in the DSM-V, the handbook of psychiatry, in which almost all mental aberrations (or what the psychiatrists consider aberrations) that have been observed in humans to date are named.
So the thing about coffee addiction cannot be dismissed out of hand. And coffee withdrawal not only affects the head but also the digestive system. In the case of coffee addiction, this often only works with the help of the addictive substance
Coffee withdrawal: constipation is approaching
Many people hardly know the feeling of a blocked intestine. It’s mostly the coffee drinkers.
Unfortunately, they’re not so alien to constipation because they have such an incredibly healthy digestive system, it’s because coffee is a laxative.
Of course, the coffee lobby formulates this fact in an extremely positive way and praises the “peristaltic-stimulating and digestive” effect of coffee on the skies.
Luckily, she doesn’t forget to add that this effect is e.g. caused by an increased release of gastric acid, which then also explains the heartburn that often occurs after drinking coffee.
If you now want to wean yourself off the coffee, then the actual state of the digestive system comes to light. And an intestine that has been used to a laxative every day for years often reacts with understandable constipation now that the laxative has disappeared.
Much like the gut, coffee withdrawal affects the mind of the person concerned. He is exhausted, but at the same time, it is not uncommon for him to be sleepless and restless.
Coffee withdrawal: pure exhaustion
Fatigue is another symptom that often occurs when coffee drinkers try to break the coffee habit. Body and mind, which for years only performed with the help of stimulating caffeine, initially fall to a significantly lower energy level without the usual drug.
It has to be learned again, even without the stimulant being able to accomplish something.
At the same time, despite being exhausted during the day, there is often tormenting insomnia at night.
Symptoms of trying to wean yourself off coffee
In addition to the aforementioned headache, constipation, and often debilitating exhaustion and insomnia, other symptoms that occur when trying to wean yourself off coffee include the following:
- Irritability: If you’re in the midst of weaning yourself off the coffee habit, chances are that everyone is really getting on your nerves. And so much so that in this phase it would often be best for everyone involved if you temporarily locked yourself in a quiet little room and only came out again when you had managed to withdraw 😉
- Lethargy: In addition to the fatigue mentioned above, you may also lack any motivation during coffee withdrawal. Nothing seems worth an effort – often not even personal hygiene
- Depression: Don’t worry if you feel like you’ll never enjoy life again during coffee withdrawal. It is a temporary matter.
Muscle Pain/Stiffness: If you’re used to drinking coffee or caffeinated drinks before exercise and suddenly stop doing so, you may now feel like you’re carrying extra weight on each of your muscles.
- Difficulty concentrating: You should not try to wean yourself off the coffee habit when you, as a coffee addict, have to perform mentally, if possible not immediately before an exam or other difficult tasks for which you need a clear head. Because during the coffee withdrawal, concentration difficulties are the order of the day. It is therefore better to use a short vacation to wean yourself off the coffee.
- Flu-like symptoms: A stuffy nose and similar paranasal sinuses can also occur with coffee withdrawal.
And all this just because you want to break the habit of drinking coffee? How can these bodily reactions be explained? Why is coffee addictive?
Why is coffee addictive?
Coffee is addictive because of its caffeine content. Caffeine is a so-called psychotropic substance, i.e. a substance that has a direct effect on the human psyche.
In addition, the caffeine from coffee gets into the blood at high speed – and not slowly and leisurely like e.g. B. the caffeine from green tea.
Because of its molecular structure, caffeine is an addictive substance. The caffeine molecule fits perfectly into the adenosine receptors of the brain cells.
These receptors are actually reserved for the substance adenosine. When adenosine docks onto the receptors, this signals rest, relaxation, and sleep to the body.
At the same time, the release of invigorating messenger substances (dopamine, noradrenaline, etc.) is inhibited. Blood pressure drops and heart rate decreases.
However, if the adenosine receptors are occupied by caffeine molecules, then the body remains under constant stress – and so does the adrenal gland since it has to constantly release stress hormones. Relaxation and inner peace are a long way off.
However, the adenosine level in the blood rises because the adenosine molecules can hardly find any free receptors to which they can dock. So the brain forms more and more adenosine receptors so that the longed-for peace can finally return.
This creates a certain caffeine tolerance. This means that the body reacts less and less sensitively to caffeine, and the coffee addict drinks more and more coffee or caffeinated beverages.
If the coffee addict decides to wean himself off the coffee habit, then suddenly not a single caffeine molecule reaches the brain and all adenosine receptors can be occupied by adenosine molecules.
There is an unexpected drop in dopamine and adrenaline levels.
The brain chemistry is now completely out of whack – and the withdrawal symptoms mentioned above, or some of them, set in.
However, since this was a very unhealthy balance, it doesn’t take long (about a week, sometimes longer – depending on the dose of caffeine consumed and the duration of the caffeine addiction) before the body does everything it can to create a new and this time healthy one to bring about balance.
So how do you go about stopping coffee? What is the best way to get used to coffee?
How do I break the habit of drinking coffee?
There are basically two ways to wean yourself off the coffee habit:
- The Cold Turkey method: “Cold Turkey” stands for abrupt drug withdrawal and means that you get used to the coffee here very quickly, so from now on afterward you don’t have any more coffee or other caffeinated drinks – of course, no caffeine tablets either! This is where the withdrawal symptoms are strongest. On the other hand, after a few days, in the worst case only in a few weeks, the spook finally comes to an end.
- Tapering off: With this method of weaning yourself off the coffee habit, you proceed very slowly and gradually taper off the caffeine, very similar to some medications, the dose of which must also only be reduced very slowly so that there are no negative side effects (eg B. cortisone, antidepressants, gastric acid blockers, etc.). So you gradually reduce the amount of caffeine consumed every day and/or replace the coffee with more compatible drinks that also contain caffeine, such as e.g. B. green tea or guarana.
6 tips to help you break the habit of drinking coffee
With the following six tips you can easily break the habit of drinking coffee.
Tell those around you that you plan to break the coffee habit
Let those around you know that starting today you will be on coffee withdrawal. In this way, you ensure that no one offers you a coffee and no one throws a coffee in front of you uninvited.
If your environment is particularly considerate, then no coffee will be made in your area for the time being, so that you do not have to endure the smell, which of course would have anything but a mood-enhancing effect in the withdrawal phase.
Avoid high-carb snacks
Avoid snacks that you used to drink coffee with. Otherwise, the force of habit will make your craving for coffee unbearable.
Snacks made from sugar and/or white flour also lead to blood sugar fluctuations, which will lead to your craving for coffee becoming overpowering during the hypoglycemic phase.
Your body knows that coffee or caffeine will raise your blood sugar again, so it craves it – even if it just leads to a vicious cycle of never-ending blood sugar swings.
Therefore, if you want to wean yourself off the coffee habit, switch to harmless snacks, e.g. B. fruit, vegetable sticks, nuts, or wholemeal pastries.
Fight addiction with exercise
When you’re weaning yourself off coffee, exercise as much as you can without attempting to excel during coffee withdrawal.
It’s not about top performance right now. It’s all about getting the addiction out of your body, and exercise can help with that.
It is known that a lack of physical activity increases the desire for an addictive substance. So make sure you exercise, reduce your craving for coffee, and get used to coffee even faster.
Start a ginseng cycle
Ginseng is a natural performance enhancer, energy booster, and energizer.
Unlike caffeine, however, ginseng doesn’t get you pumped up and then makes you fall into a hole. Ginseng is therefore an ideal tonic if you want to break the habit of drinking coffee.
Ginseng strengthens sustainably, brings the body’s hidden potential to the surface, and builds up strength without overtaxing the organism.
Start a ginseng cure with the coffee withdrawal! It should last at least three months.
You can take up to 2 grams of pure root or root powder. If you decide to use ginseng extract, follow the manufacturer’s dosage recommendations.
Wean off the decaffeinated beverages with coffee
Whichever of the above two coffee-weaning methods you choose, you need a beverage that you can enjoy and drink whenever you would have had coffee in the distant past.
To find a suitable substitute drink well in advance of your coffee withdrawal and stock up on it.
For everyone who is giving up the habit of coffee, e.g. B. the following decaffeinated drinks are available:
- Grain coffee: Grain or fruit coffees made from barley, spelled, chicory, and sometimes dried figs have always been a popular coffee alternative for people who want to wean themselves off coffee. However, they are not half as tasty as lupine coffee.
- Lupine coffee: The coffee from the lupine tastes more like bean coffee than any other coffee or caffeine-free coffee alternative. Lupine coffee is also available in mocha or espresso versions.
- Hot water with lemon (and – if necessary – a healthy sweetener, e.g. some xylitol or stevia)
- Herbal teas: There are wonderful herbal tea blends in an unmanageable variety and with very different flavors, e.g. B. base teas, nettle teas, hemp teas, flower teas, and much more.
- Ginger tea: Ginger tea has an extremely invigorating and energizing effect. The best way is to simply add a piece of ginger to your blender along with hot water. Blend for 40 to 50 seconds and drink the delicious result. This will make it easy for you to wean yourself off the coffee habit.
- Chaga tea: Chaga is one of the medicinal mushrooms and adaptogens. The latter are natural remedies that regulate the immune system and help the body to cope much better with all kinds of stressful situations. The Chaga powder can easily be used to prepare tea. Add a pinch of vanilla and some stevia.
- Energy lemonade: Lemonades are an inviting alternative to iced coffee, especially in summer. They can be wonderfully prepared in all variants by yourself. You can drink a different one every day and soon forget about monotonous coffee.
- A real energy lemonade recipe is this one: Put 1 liter of water in the blender, add 1 teaspoon of an algae powder of your choice (AFA, Chlorella, or Spirulina), 1 teaspoon of acerola cherry powder, ¼ tsp ginseng powder, juice of two lemons, Stevia to your liking and also ice cubes to your liking. Blend for 20-30 seconds.
Freshly squeezed vegetable juices, green smoothies, natural base drinks, grass juices, etc.
Discontinue caffeinated beverages with coffee
If you choose the second method of weaning yourself from coffee, i.e. you want to complete your coffee and caffeine withdrawal gradually, then you can also choose the following drinks instead of the usual coffee. However, they contain caffeine, although less caffeine than coffee or caffeine that is more digestible than coffee:
- Green tea: Read all about the advantages of green tea over coffee here: Green tea instead of coffee
- Matcha tea: With matcha tea, you absorb more caffeine than with regular green tea. So if you’re used to a lot of caffeine and are concerned that the caffeine withdrawal might blow you away, try matcha tea first.
- Grain coffee with guarana (e.g. guafee): Guarana is a caffeinated powder obtained from the seeds of a tropical climbing plant. Guarana contains almost four times more caffeine than coffee. Nevertheless, guarana is better tolerated than coffee. Its caffeine is absorbed much more slowly than coffee’s caffeine and doesn’t put nearly as much strain on the circulatory system as coffee does. At the same time, the gentle effect of the guarana caffeine lasts for a very long time, namely 4 to 8 hours. If you want to wean yourself from coffee without completely giving up caffeine, then you should seize the opportunity and try other caffeine variations now.
- Cocoa with guarana (e.g. guacaó): Anyone who likes it chocolaty and yet stimulating when giving up coffee will get their money’s worth with a cocoa drink containing guarana. Simply mix with hot water, almond milk, or plant-based drinks, and enjoy!
Cold-brewed coffee: If you choose cold-brewed (but hot-drinked) coffee, you can still reduce the caffeine content by 30 percent with this preparation method. Read here how to prepare cold-brewed coffee and how you can generally make your now reduced remaining coffee consumption healthier: Five tips on how to make coffee healthier
- Half/Half: If you want to wean yourself off coffee, mix half of the coffee beans with lupine coffee and reduce the amount of coffee a little more every day.
Of course, you can also incorporate different drinks into your withdrawal. So e.g. B. Green tea in the morning, another cup of coffee in the office, and then a lupine coffee in the afternoon.
We are sure you will find the right combination and approach to wean yourself off the coffee habit or at least reduce it 🙂
When are you starting? When do you start the coffee withdrawal?
We wish you every success!