7 unexpected benefits of quitting caffeine

Quit caffeine?’ You may have spat your morning cuppa all over your screen after reading that preposterous suggestion above.

But seriously, we know that you and most other visitors to our blog are seriously interested in looking after your health and feeling your best. 

We all love a warm brew on a cold winter morning or a refreshing iced coffee in the summer, but more and more research is beginning to question the side effects of caffeine on our health.

It’s a smart move because too much caffeine can have a negative impact on the body. Some of the side effects include anxiety, irritability, headaches, trouble sleeping, respiratory issues, thirst, chest pain, and frequent urination. Some people are more sensitive to caffeine and may experience these effects at even lower doses.

In this article, we’ll explore seven unexpected benefits of quitting caffeine (or at least drastically cutting down the amount you consume per day).

We’ll also share some tasty alternatives that taste and feel just as good - without the nasty side effects.

What is Caffeine?

Caffeine is a natural stimulant, which is found in many plants, and widely used in foods and beverages across the world. Coffee is the most potent and most consumed of the bunch.

Caffeine is also synthetically produced in medications and is found in high amounts in energy drinks/pre-workout shots to boost alertness and supply extra workout fuel. Other sources include chocolate and green tea.

Is Caffeine Bad For You?

Caffeine is the most commonly used drug in the world. Although consumption of low to moderate doses of caffeine is generally safe, an increasing number of clinical studies are showing that some caffeine users become dependent on the drug and are unable to reduce consumption despite knowledge of recurrent health problems associated with continued use.

Grabbing an oat milk latte on the way to work each morning might be the perfect wake-me-up, or maybe its your cuppa tea after dinner.

Everything in moderation is generally considered ok. The problem occurs when you go overboard with caffeine in coffee, soft drinks, and energy drinks. A mix of the three could easily send your caffeine levels sky high…and result in an energy crash later in the day. What goes up must come down.

Health experts recommend that no more than 400mg of caffeine (roughly three mugs of coffee) should be consumed per day, while the limit is half that amount for pregnant women. 

What Happens to My Body When I Quit Caffeine?

Quitting caffeine can lead to various physical and psychological changes as your body adjusts to the absence of this stimulant. Here’s what you can expect when you decide to cut out caffeine:

Initial Withdrawal Symptoms

The first phase to quitting caffeine can be a little bit tricky. Depending on who you are and the extent of your caffeine habit up to this point, chances are you’ll experience at least one of the following symptoms at least initially:

• Headaches: One of the most common withdrawal symptoms. Caffeine narrows blood vessels, so when you stop consuming it, blood flow to the brain increases, leading to headaches.
• Fatigue: Caffeine stimulates the central nervous system, providing a temporary energy boost. Without it, you might feel more tired than usual until your body adjusts.
• Irritability and Mood Swings: Caffeine affects neurotransmitter levels, such as dopamine. When you quit, the sudden change can result in irritability and mood swings.
• Difficulty Concentrating: Initially, you might find it hard to focus or feel less alert, as your brain has become accustomed to caffeine’s stimulating effects.

Changes in Sleep Patterns

Over time, one of the first positive effects of quitting caffeine that you’ll find is that it profoundly changes your relationship with sleep for the better. Although it’s great for getting us out of bed, when it comes to catching our 40 winks, caffeine’s not so much help.

• Improved Sleep Quality: Without caffeine, you will likely experience better sleep quality and fall asleep more easily, as caffeine can interfere with your sleep cycle.
• More Consistent Sleep: Over time, quitting caffeine can lead to more consistent sleep patterns and a reduction in insomnia, wakefulness or restlessness.

Physical Improvements

The next thing you’ll likely notice are the physical improvements that kicking the caffeine has imparted, among which are:

• Digestive Changes: Caffeine is a diuretic and can stimulate bowel movements. Without it, you might notice changes in your digestive habits, such as less frequent urination or constipation.
• Decreased Blood Pressure: Caffeine can cause temporary spikes in blood pressure. Stopping caffeine intake can lead to a gradual decrease in these spikes, promoting better cardiovascular health.

Long-Term 

Lastly, we come to the final phase of getting out of the clutches of caffeine - the longer-term and more sustained benefits.

• Reduced Anxiety: Caffeine can increase anxiety levels in some individuals. By quitting, you may well experience a reduction in anxious feelings over time, or at least find yourself better equipped to deal with them.
• Better Nutrient Absorption: Caffeine can inhibit the absorption of certain nutrients, like calcium and iron. Without it, your body might more effectively absorb these essential nutrients.
• Balanced Energy Levels: Initially, you might feel more tired, but eventually, your body will adapt, leading to more stable energy levels throughout the day without the peaks and crashes associated with caffeine consumption.

What Are The Specific Benefits Of Quitting Caffeine?

So, now you know about the perils of caffeine overdependence, and the various steps on your journey towards quitting it for good, but what about specific science-backed benefits? Let’s go into a few of them below.

#1 Reducing heartburn 

It has been argued that coffee helps keep you regular by stimulating the movement of muscles in the colon, leading to bowel movements. 

However, there are some digestive downsides too. Firstly, coffee and tea are acidic drinks (even more so with sugar and milk added), and can irritate the gut lining in people with sensitive stomachs.

Also, researchers looking closely at the effects of coffee on gastrointestinal function found that it “promotes gastro-esophageal reflux”. This is a common condition where acid from the stomach leaks up into the esophagus, burning the throat and causing heartburn.

By ditching coffee, or at least reducing consumption, you’ll most likely be able to ease uncomfortable heartburn symptoms.

#2 Better sleep 

It makes sense that removing anything that makes you more alert near bedtime will increase your chances of a better sleep.

Not only does reducing your overall level of caffeine help promote more restful sleep, but having a cut-off period is beneficial.

Scientists carried out a study in 2013 where they administered a 400mg dose of caffeine to subjects 0, 3, and 6 hours before sleep. 

They concluded that the caffeine had “important disruptive effects on sleep” and recommended that people avoid caffeine consumption for a minimum of six hours before bedtime.

#3 More balanced energy levels

Do you experience a crash in energy levels mid-afternoon after a few cups of coffee earlier in the day? While the drink initially serves up some stimulation, it’s followed by a slump due to chemical reactions in the brain.

This is down to caffeine blocking the chemical adenosine in the brain. The website Balance Coffee explains what happens: “Adenosine is what signals sleepiness – so when the caffeine blocks it, your brain stays awake and alert.

“However, when you’re drinking coffee, your brain doesn’t stop producing adenosine. So, when the caffeine wears off, all of that extra adenosine floods your brain, making you feel even more tired than you were before.”

Another one of the benefits of quitting caffeine is that you’ll be able to maintain more balanced energy levels throughout the day. All through switching to water, or drinking decaffeinated versions of coffee or tea.

#4 Lower blood pressure 

Feeling stressed? Has your blood been boiling after a run-of-the-mill argument? Then don’t be reaching for a coffee or cola to chill yourself out.

The NHS has issued warnings around caffeinated drinks impacting blood pressure. In an article listing ways to prevent hypertension, cutting down caffeine was suggested.

It reads: “Drinking more than four cups of coffee a day may increase your blood pressure. If you’re a big fan of coffee, tea, or other caffeine-rich drinks, such as cola and some energy drinks, consider cutting down.”

#5 Slow ageing 

Collagen is a protein responsible for healthy joints and skin elasticity. It’s in your bones, blood, muscles, and makes up three quarters of your skin.

As you age, your body’s collagen begins to break down and it becomes more difficult for your body to produce more. This is one of the reasons why collagen is an ingredient in beauty products and various expensive supplements.

You can help slow down that collagen breakdown process by making sure that nothing accelerates it. One study completed in 2014 showed that caffeine interferes with collagen production, “reducing collagen synthesis”, according to scientists.

#6 Avoid migraines…with the right amount

Okay, when it comes to headaches and migraines this is not quite straightforward. Because while too much caffeine has been linked to a throbbing head, one of the main ingredients in many headaches medications is actually caffeine. Confused much?

Health experts in the US went to great lengths to figure out this caffeine contradiction. A study carried out five years ago saw 98 people who were prone to migraines consume caffeinated drinks for six weeks, while keeping a diary of their reactions.

It turned out that the amount consumed was important. A total of 825 migraines were recorded in 4,467 days of observation, with researchers concluding that “high levels of caffeinated beverage intake may be a trigger of migraine headaches”.

Bottom line: if you lower levels of caffeine consumption you’ll reduce your risk of a migraine.

#7 You now have another reason for…

Drinking cold-pressed juices. And this is obviously the biggest benefit of all when ditching/drastically reducing caffeine.

Our favourite caffeine alternatives are starting our days in the winter with a ginger shot and hot water to kick start digestion and provide a daily immunity boost. 

We love our cooling and refreshing celery juice packed with anti-oxidants, first thing on an empty stomach in the warmer summer months.

What Other Caffeine Alternatives Are There?

With our fast-paced modern day lives, finding ways to boost your energy is absolutely crucial. Therefore, finding a good alternative to caffeine is paramount if you want to kick the habit for good.

We’ve already outlined our cold-pressed juices and shots as two potential, but even we can appreciate that juicing may not be for everyone. Below, we’ve briefly outlined a few other alternatives you could try to help you find your niche.

1. Herbal Teas

Herbal teas like peppermint, rooibos, and chamomile offer a refreshing and calming way to stay hydrated and energized without the jitters of caffeine.

2. Green Smoothies

Packed with vitamins, minerals, and antioxidants, green smoothies made with leafy greens and fruits provide a natural energy boost that supports sustained energy levels throughout the day.

3. Coconut Water

Rich in electrolytes, coconut water helps maintain hydration and energy levels, making it a great natural alternative to caffeinated drinks.

4. Nuts and Seeds

Snacking on nuts and seeds provides a mix of protein, healthy fats, and fibre, offering sustained energy and keeping you full longer.

5. Matcha

Although matcha contains a small amount of caffeine, it provides a more balanced and sustained energy boost due to its high antioxidant content, making it a great alternative for those looking to reduce their overall caffeine intake.

How to Quit Caffeine For Good: A Step-by-Step Guide

Quitting caffeine can seem daunting, but with the right approach, you can successfully reduce and eventually eliminate caffeine from your diet and, even more importantly, keep it out. It’s going to take more than a blog post to get you there, but here’s a little guide to help you on your way towards quit caffeine for good:

1. Set Clear Goals

Firstly, define your reasons for quitting caffeine. Whether it’s to improve sleep, reduce anxiety, or avoid dependency, having a clear reason will motivate you throughout the process. Choose a specific date to start your caffeine reduction and mark it on your calendar to mentally prepare for the change.

2. Gradual Reduction

Start by tracking your daily caffeine consumption, noting all sources, including coffee, tea, soft drinks, and chocolate. Gradually reduce your intake by 10-20% each week. For instance, if you drink four cups of coffee a day, reduce it to three cups the first week, then two cups the next, and so on. As you cut back, replace caffeinated beverages with decaffeinated versions or caffeine-free alternatives like herbal teas, green smoothies, or coconut water. Approaching it this way can help soften any withdrawal symptoms you may feel - cold-turkey can be a rough choice!

3. Manage Withdrawal Symptoms

To manage withdrawal symptoms effectively, stay hydrated by drinking plenty of water, which helps flush caffeine from your system. Maintain a healthy diet with a balance of proteins, healthy fats, and complex carbohydrates to keep your energy levels stable. Ensure you get adequate sleep to help your body adjust to the absence of caffeine. Regular exercise can also boost your mood and energy levels, making it easier to cope with withdrawal symptoms. If necessary, use over-the-counter pain relievers for headaches or muscle aches, but use them sparingly.

4. Find New Habits

Establish a new morning routine to replace your coffee ritual, such as drinking a glass of warm lemon water, stretching, or meditating. Incorporate relaxation techniques like mindfulness, deep breathing, or yoga to manage stress and improve your overall well-being. Stay busy with activities and hobbies to distract from cravings and avoid the urge to consume caffeine.

5. Seek Support

Inform friends and family about your decision to quit caffeine, as their support can be invaluable during the process. Consider joining a group or online community of others who are also quitting caffeine. You don’t have to go through it alone, and indeed, you’ll find you aren’t!

6. Monitor Progress and Adjust

Keep a journal of your progress, noting any changes in your energy levels, mood, and overall health. Celebrate milestones, such as a week or a month without caffeine, to keep yourself motivated. If you find certain strategies aren’t working, don’t be afraid to adjust your approach.

Everyone’s journey is different, and it’s important to find what works best for you. Quitting caffeine is daunting, but there are many alternatives, you have a lot of company, and the benefits are almost endless. We wish you the best of luck!