How to Quit Drinking Coffee Once and for All

Why does anyone give up coffee, tea or other sources of caffeine? For some, it may be doctor's orders. For others, it may be for personal reasons, like a healthy diet and caffeine free lifestyle. Whatever the reason, there comes a time when you need to cut back or eliminate coffee and caffeine from your daily routine. And, while it's not quite like giving up alcohol or other dependencies, it can be just as difficult to quit drinking coffee as it is to stop doing anything else you like or feel you need to do.

Health Effects of Caffeine Consumption

Caffeine has long been examined for both its health effects and drawbacks. Studies abound on caffeine's impact on cardiovascular health, rheumatoid arthritis, pregnancy, and more. There's even a Journal of Caffeine Research that reviews the biochemistry of caffeine itself, its actions on the human body, and its potential benefits, dangers, and contraindications, from prenatal exposure to end-of-life. Experts have looked at a range of issues and topics, including caffeine dependence, addiction, and withdrawal. But the answer to the question, "Is caffeine good for you?" continues to elude researchers, policymakers and the general public.

Fast Facts on Worldwide Caffeine Use

According to experts, caffeine is considered one of the most commonly available psychoactive drug in the world. About 80% of the world's population consumes caffeine in one form or another on a daily basis, sparking continuing research on caffeine's health benefits and consequences. Experts report that caffeine is naturally found in select leaves, seeds, and fruits of over 60 plants worldwide. The most common sources of caffeine include coffee, tea leaves, cocoa beans, cola, and energy drinks. In addition, caffeine can be produced synthetically and added to food, beverages, supplements, and medications.

You might say that caffeine is everywhere. In addition, you might say that drinking coffee and tea, or consumption of other products that contain caffeine, can affect your mood, stamina, cerebral vascular system, gastrointestinal tract and colonic activity. It can make you jumpy and hyperalert.

Health experts consider 130 to 300 mg of caffeine per day to be low to moderate use, while heavy caffeine consumption can top 6,000 mg per day, if you can believe. Experts tell us that Americans consume about 280 mg per day, while 20% to 30% of Americans consume more than 600 mg daily. According to experts, caffeine in food and beverages is absorbed within 30 to 45 minutes, and its effects diminish within about three hours. Why? Because caffeine is excreted from the human body, leaving little behind other than a bad mood or other withdrawal symptoms.

Ups and Downs of Caffeine

There's no doubt that drinking coffee can cause elevated levels of cortisol, or stress hormone, in the body. This can cause any number of health problems, from weight gain, agitation and moodiness to cardiovascular disease and Type II diabetes. Coffee can also disrupt sleep. But, coffee can also make you feel more alert. It can help your focus. It's particularly beneficial for anyone suffering from ADHD or attentional issues. It can also improve performance in the short run.

Quitting Coffee Because You Want To

Of course, consumer product labels do little to disclose how much caffeine is contained in any product, making it difficult for anyone to know for sure. This makes quitting coffee that much more difficult to do. How to quit coffee once and for all? Check out these easy tips:

1. Think hard about why you're quitting coffee. Why do you need to quit drinking coffee? Does it make sense to you? What are the intended benefits of going caffeine free? Addressing these and other questions about the reasons why you're cutting back or eliminating coffee from your diet and lifestyle will help you adjust your thinking about your favorite beverage.

2. Establish START goals to quit drinking coffee. You need a systematic plan of action to beat your caffeine addiction. Sometimes, establishing goals action steps can help, such as:

S...Set a quit coffee date.
T...Tell loved ones, friends and co-workers of your intentions to quit.
A...Anticipate and plan for the challenges you'll face in giving up coffee and other sources of caffeine.
R...Remove coffee, tea and other sources of caffeine from your home and office. Steer clear of Starbucks or your favorite coffee shop for awhile.
T...Talk to your doctor or other health care professionals about strategies for cutting back or quitting coffee altogether.

3. Stop drinking coffee. You can do this "cold turkey" or cut back over a period of time. For example, you can order "half and half" (half caffeinated, half decaf) if it helps you to cut back. Keep busy. Exercise. Stay away from the coffee pot, Starbucks or favorite coffee shop. Have lots of water and other beverages, like fruit juice, on hand. Carry carrot sticks or hard candy in case you need something to fix on.

4. Understand and manage your mood and feelings. At first, you may feel tired, sluggish and irritable. These, among others, may be symptoms of withdrawal. Over time, these feelings will dissipate and you'll have more energy. Substitute fruits, vegetables and nuts in your diet. Apples are particularly effective in giving you an energy and mood boost that lasts. Drinking green tea is a wonderful substitute for coffee, tea and other sources of caffeine.

5. Reward yourself for quitting coffee. There's nothing like a reward for effort. Take in a movie or museum. Go for a run. Meet up with a friend or loved one. Buy a book you've had your eye on. Rewards will keep your efforts to quit coffee on track and moving forward.

Still can't quit drinking coffee, tea and other sources of caffeine? Consult with your doctor and health care professionals about alternative therapies to help you quit, including hypnosis, biofeedback and visualization, detoxification diets, fasting and cleansing, and supportive nutritional supplements.

RESOURCES

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www.nlm.nih.gov/medlineplus/caffeine.html

Caffeine
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http://health.nih.gov/topic/Caffeine

Caffeine: How much is too much?
Mayo Clinic Newsletter
www.mayoclinic.com/health/caffeine/NU00600

Caffeine.
Natural Medicines Comprehensive Database
www.naturaldatabase.com

Cauli, O. et al. Caffeine and the dopaminergic system.Behavioral Pharmacology (2005)

Effects of caffeine on human health. Food Additives and Contaminants (2003)