Life without COFFEE
Although I’m not one of those people who find themselves unable to function in the morning without their daily caffeine intake, I do love that warm pick-me-up-feel-good sort of pleasure that coffee gives me. Life is full of micro pleasures, as I like to call them and coffee is most definitely one of mine.
However, as I write this, I’m 12 days into my ‘Month without Coffee’ experiment. Well, it’s not so much an experiment but more of a ‘habit’ control situation. I was drinking up to six cups a day in January and to me, this is way too much. Just drink less, people would say. No need to give it up altogether. Why would you do that? You like coffee. I do like coffee, in fact I love coffee!
It’s not bad advice actually. In fact, when giving up caffeine, or any addictive substance, it is advised to cut down gradually rather than to nothing at all to minimise withdrawal symptoms… but I can’t do that. I’m not a ‘moderator’. It’s ALL or NOTHING, I just find it easier that way. So I went from six cups a day on the 31st January to zero on the 1st February, and that’s how it’s been for the last 12 days.
I think one of the keys to changing your habits is recognising what drives your behaviour. Taking a few seconds to ask yourself why you’re about to drink something. There is always a reason you make the choices you do, and when you drink so much over the course of a day, being mindful of whether that reason is productive or unproductive for your health is definitely worth doing. Personally, I can think of FOUR reasons why I choose (chose) to drink coffee.
- Socially (meeting a friend for coffee)
- For warmth
- For strategic reasons (just before a workout)
- For pleasure (I just love coffee time)
I’m sure you have other reasons to add. Notice ‘addicted’ didn’t feature in my list, as I don’t believe I am ‘addicted’ or ‘dependent’ on coffee, or anything else for that matter. I guess another reason for giving up was not just because of the detrimental health considerations, but also to prove to myself that coffee does not control me, I choose to drink it and can stop at any time. All I need to do is substitute my coffee with a drink that will reward me in the same way and that is much better for my health.
Another way of taking control over what you drink is to look for the cues that cause you to make your choice: a certain time of day (e.g. morning), a certain place (e.g. Starbucks), when you're with certain people (e.g. your work colleagues), an emotion (e.g. feeling tired), or a ritualised behaviour (e.g. wake up coffee).
Cut the caffeine, but not the ritual!
Delicious substitutes I exchanged for my caffeine habit:
Warm water and lemon juice: Warm water and lemon will help detoxify your liver and kidneys from the caffeine and over-acidification that coffee causes on the system.
Herbal teas (caffeine free): Peppermint is stimulating, good for digestion while chamomile is soothing, good for tension and migraine headaches.
Root teas: Liquorice is good for supporting the kidneys in times of stress and is a natural stimulant and ginger helps soothe headaches, digestion, and is naturally stimulating too.
How am I feeling?
This is the third ‘no coffee’ month I have done, but this time has been really different. Both times previous to this, my memories of the the first few days were of very bad headaches peaking from day two to day four. After that it was easy, and even when the 30 days were up, I didn’t really know if I wanted a coffee or not. I had found replacements that were now part of my day to day nutrition and I saw no rush to go back. But as I never had any intention to give coffee up altogether, slowly but surely, it crept back into my routine. Some days it was three, others four, five or six, depending on where I was and who I was with.
This time, day one, as usual was easy. Full of good intentions (1st February was also a Monday so somehow that always seems a good day to start anything). Day two, three and four came and went with no expected withdrawal symptoms at all. Caffeine, like any drug has different effects on different people but as I had experienced them the last two times, I expected the same would happen. There were days when I felt tired but I don’t know if this was linked to the lack of coffee. Other symptoms commonly experienced are: irritability, dehydration, fatigue, muscular tension, nausea, constipation and a lack of concentration.
Confused, I began to research ways of negating the withdrawal symptoms of giving up caffeine, to see if I was doing anything that could explain the lack of any sign of them.
Relief from Withdrawal
Caffeine weakens adrenal and liver functions, and the acidifying effect that coffee has on the system can gradually exhaust the body’s general ability to expel toxins and maintain a proper acid/alkaline balance. By reducing or eliminating caffeine, your body will start to get rid of built up toxins and restore full adrenal and liver function. There are lots of things you can do to help support your system and aid in detoxification, as well as reduce withdrawal systems.
Lifestyle Changes for Caffeine Detox
Drink lots of water, at least 8 cups per day. (yes)
Get plenty of quality sleep. (I’m working on this)
Exercise. This will help you sweat out toxins and naturally gives you more energy. (yes)
Saunas, skin brushing, and Epsom salt baths help draw toxins out through the skin. (yes)
Nourishing foods to help detox during caffeine withdrawals
Eat whole, nutrient dense foods – fruits, vegetables, legumes, healthy proteins and fats, and high fibre foods. Fibre will help to move toxins from your body and will stabilise digestion, which can be disrupted when in caffeine withdrawal. Fruits and vegetables will help to reduce coffee’s acidifying effect on the body, and will also help to flush toxins from your system. Avoid processed foods, sugars, and salt, as these will make your body retain fluid. (yes)
Add extra fibre supplements, like flax, chia, or psyllium husk, to help detoxify the liver, kidneys, and bowels. (yes)
Maca: is a natural source of amino acids, essential fatty acids, vitamins, and carbohydrates, and helps your body produce energy naturally, without any adrenal-draining side effects. Add to smoothies, desserts, or stir into porridge or yogurt.
Spirulina: a powerful micro algae and is detoxifying and a good source of natural energy. It provides many important nutrients and trace minerals to support your system, and is surprisingly protein rich. Add to green smoothies or take in tablet form. (yes)
Supplements when giving up caffeine (and healthy adrenals)
The liver is responsible for breaking caffeine down for elimination from your body. It is advisable to take nutritional supplements to help it through this detox process.
These include:
Milk Thistle
Magnesium (yes)
Calcium (yes)
Potassium
Zinc (yes)
B vitamins (yes)
Vitamin C (yes)
SO, as it turns out, the majority of the things that are recommended to lessen the effect of the withdrawal symptoms, I am doing daily anyway. Maybe that’s the reason I didn’t suffer as much this time.
Next question was WHY?
If I like coffee so much, why put myself through 29 days (notice I picked a short month) without it? After all coffee is good for you…or is it? Yes and No. There must have been thousands of studies carried out on the effects of caffeine over the last 50 years, some for and some against. The general consensus seems to be that moderate consumption of caffeine can be more beneficial on many health markers than none at all. But what is ‘moderate’. Again, research differs depending on what you read but the range seems to be from 300-400mg as a maximum amount per day. This equates to three to four cups of coffee (depending on the strength and size). Other reports recommend a maximum of two. Caffeine has different effects on different people, so it’s a difficult question to answer. As I was drinking up to six a day and getting caffeine from other things, albeit in small amounts (from dark chocolate), it was time to give my body a break.
Disadvantages of too much caffeine in your system
Calcium
Caffeine causes calcium to be excreted in the urine and feces. For every 150 mg of caffeine ingested, about the amount in one cup of coffee, 5 mg of calcium is lost. This effect occurs even hours after the consumption of caffeine.
Caffeine also inhibits the amount of calcium that is absorbed through the intestinal tract and depletes the amount retained by the bones. Studies have shown that women with high caffeine intake suffer more hip fractures than those who avoid caffeine or drink in moderation (1 to 2 cups per day).
Vitamin D
Caffeine inhibits vitamin D receptors, which limit the amount that will be absorbed. Because vitamin D is important in the absorption and use of calcium in building bone, this could also decrease bone mineral density, resulting in an increased risk for osteoporosis.
Iron
Caffeine interferes with the body's absorption of iron, which is necessary for red blood cell production. Drinking caffeine at the same time as an iron source can reduce absorption by up to 80%. Any beverage containing caffeine should be separated from iron-containing foods or supplements by at least one hour.
B Vitamins
Caffeine has a mild diuretic effect, which increases urination. Water soluble vitamins, such as the B-vitamins, can be depleted as a result of the fluid loss. In addition, it interferes with the metabolism of some B-vitamins, such as thiamine (vitamin B1). The one exception to this rule appears to be vitamin B12. Caffeine stimulates the production of stomach acid, which actually helps the body absorb B12.
Other Vitamins and Minerals
Vitamins and minerals are essential nutrients for normal cell function. Because they need to be absorbed from the bloodstream to be effective, anything that hinders this process can result in your body getting insufficient nutrients.
Caffeine may reduce the absorption of manganese, zinc and copper. It also increases the excretion of the minerals magnesium, potassium, sodium and phosphate. There is also evidence that caffeine interferes with the action of vitamin A.
Your skin looks older
Skin needs lots of water to look plump and glowing. But coffee is a diuretic, encouraging your body to flush out water. If you drink too much coffee, your skin will look dehydrated.
Flooding your body with caffeine means your nervous system is in a constant state of artificial stimulation. The skin is your largest organ and needs oxygen-rich blood. When the body is in a state of stress, it responds by directing the most highly-oxygenated blood towards the heart and lungs, so skin doesn’t get as well nourished.
The lymphatic system, which clears waste products, also doesn’t work as efficiently, leaving skin sluggish and breakout-prone.
You get cellulite
Coffee is used in many anti-cellulite creams - applied to the outside of the skin, it draws out the stored toxins in the fat cells, allegedly, reducing cellulite - but that doesn’t mean drinking it will have the same positive effect. Dehydration caused by coffee encourages the skin to become congested and hardened and to form a dense mesh, which leads to cellulite.
You get bad breath
Like alcohol, coffee dehydrates your mouth and as a result, there’s less saliva to rinse your mouth and fight bacteria.
Over time, caffeine can turn teeth yellow in the same way as nicotine from cigarettes as coffee contain tannins which are plant compounds that give the coffee flavour. Coffee is also very acidic which over time can break down the enamel on the surface of the teeth.
Diuretic effect
Drinking more than three cups of coffee a day has a diuretic effect on the body, because it interferes with the hormones that regulate our water balance. This leaves us dehydrated and makes urine more concentrated and acidic, inflaming the walls of the bladder and even leading to painful urination and cystitis.
Factor in that it takes from five to 12 hours for the body to get rid of caffeine and, when you fall into bed, you may still not be able to sleep. Once you do drift off, coffee makes sleep lighter and more disturbed. This is because caffeine interferes with the production of melatonin, which helps us sleep.
Every day’s a bad hair day
As mentioned earlier caffeine has been found to flush vital minerals, including those needed for healthy hair growth, out of the body. Our body needs good supplies of certain vitamins and minerals for good hair condition and pigmentation, including biotin, selenium, zinc and copper.
If we consume lots of coffee, this will affect our mineral stores, which could have a negative impact on hair condition, including shine and texture. The loss of minerals may even trigger hair loss and premature greyness. One of the primary causes of hair loss in women before menopause is low levels of iron, and coffee affects their absorption of that. Copper is thought to contribute to hair pigmentation, so any deficiency may cause early greying.
Insulin sensitivity decreases
Regular caffeine consumption decreases insulin sensitivity, making it difficult for your cells to respond appropriately to blood sugar. High blood sugar levels lead to arterial deterioration and increased risk of cardiovascular disease.
Acidity of coffee
The acidity of coffee is associated with digestive discomfort, indigestion, heart burn and imbalances in your gut flora.
Addiction
Addiction is often an issue with coffee drinkers and makes it really difficult to rely on the body’s natural source of energy.
Low levels of Serotonin
A component of the neurotransmitter serotonin (the happy chemical) seen in the urine tends to be elevated in coffee drinkers which means they may be at risk for lower levels of serotonin synthesis in the brain. Serotonin is necessary for normal sleep, bowel function, mood, and energy levels. It is a vicious cycle as caffeine can disrupt sleep and promote anxiety and depression. We all know someone who tends to be tired, wired and over caffeinated!
So many reasons to cut down, or in my case, have a break from caffeine altogether. It’s important to note however, many of the issues above relate to excessive caffeine consumption. I’ve also read lots of research on how moderate amounts of coffee are actually beneficial to our health and even more so if drank at strategic times throughout the day. It has been linked to a decrease in the probability of suffering from Alzheimers and Parkinson’s Disease, for example.
What next?
12 days down, 17 to go. I’m not even counting the days. I’m happy with my replacements and I’m feeling good. I think I may even repeat the experience a few times a year. I’m also going to try to ‘moderate’ my intake when I do go back. Three cups a day maximum, and drink it strategically, not habitually.
If you think you can’t give up your coffee, think again. It’s a wise experiment just to see what it feels like to live your life on your own fuel. Remove coffee and caffeine safely from your system and see how authentically energised you feel! It won’t kill you. Sometimes we cling to our vices so tightly that we convince ourselves that life would be miserable without them. The first few days, I admit, I really missed the smell and the taste of having my coffee, especially the first one of the day. Now I’m in my new routine, those feelings have gone and I have developed a new appreciation for herbal and root teas.
Remember, we control our habits. Giving something up is a huge lesson in breaking habits and forming new ones. You can prove to yourself that you are in control, can make choices and can stick with them. That’s a really empowering thing to know.
What do you think you can’t live without? Give it a try for just one month. It will take mental fortitude and the willpower to succeed but you might even surprise yourself with how much better you feel and what you will learn.
Contact me:
lifestyle360@outlook.com