break at work, and a non-alcoholic beverage to enjoy while mingling with others. It is also well-liked: A 2024 market survey estimates that 73% of Americans consume coffee every day. This represents nearly three-quarters of the population.
Even though we adore coffee, it does not always reciprocate our affection. While some people can consume up to many cups of coffee a day without any issues, others may suffer from increased anxiety, heartburn, or insomnia, among other side effects.
Some may want to give up their morning coffee for this reason, or just because they wish to be less dependent on caffeine. Should the rest of us take this into consideration? We questioned nutritionists on the advantages of giving up coffee. What they said was as follows.
The Impact of Coffee Consumption on Health
Before we discuss the possible advantages of giving up coffee, let us clear up a few points. The coffee plant’s roasted and crushed seeds, or “beans,” are used to make the beverage. While caffeine is present in most situations, other plant compounds as well as minerals like magnesium and vitamin B are also present.
According to Lina Begdache PhD, RDN, an associate professor in Binghamton University’s department of health and wellness studies, “the coffee bean is rich in various polyphenols and antioxidants.” “Our health can be enhanced at the molecular level by polyphenols, while antioxidants prevent oxidation, which normally destroys our healthy tissue.”
Put another way, even though there are good reasons (which we will discuss in a moment) for some people to think about giving up or reducing their coffee consumption, we should not discount the health advantages of this popular drink.
The benefits of coffee
Although the taste of your morning coffee may be excellent, it is likely not the major attraction. First and foremost, according to Miami-based family medicine specialist and nutritionist Laura Purdy, MD, “the caffeine in coffee can enhance your energy levels.” “It is a mood enhancer that may aid with depression and a stimulant that might help battle weariness and lethargy.” Additionally, coffee can improve brain function, as noted by Shoshana Ungerleider, MD, a San Francisco-based internal medicine specialist with training in nutrition, enhancing alertness, focus, and athletic performance.
Recall the antioxidants we previously discussed in coffee? The New England Journal of Medicine released a 2020 review of the literature on coffee, caffeine, and health, which suggested that coffee’s antioxidants may lessen inflammation and provide some protection against heart disease and certain cancers. Furthermore, the results of a population-based community cohort study conducted in 2021 with over 300,000 participants and published in JAMA Internal Medicine indicate that coffee drinkers may be less likely than nondrinkers to experience atrial fibrillation; some researchers attribute this to the beverage’s anti-inflammatory qualities.
The possible drawbacks of coffee consumption
While some people can safely drink coffee in moderation, Purdy points out that those who are more sensitive to the stimulant may experience a variety of negative effects, even from little amounts of consumption.
Whether or whether a person is sensitive, sleeping patterns are typically impacted when they have more coffee than their body can take. Purdy says, “This would result in tiredness.” “For your body to reset and be prepared for the following wake period, you need a decent sleep cycle and a full night’s rest.”
Begdache points out that because coffee contains caffeine, which is a stimulant, consuming multiple cups of coffee a day may heighten your stress reaction and maybe raise your anxiety. Ungerleider notes that some persons may also experience elevated blood pressure or heart rate as a result of it.
Not only that, but coffee consumption is not always easy on our stomachs. As per Barbara Kovalenko, RDN, a nutrition expert at Lasta, “caffeine can promote gastric acid secretion and exacerbate symptoms of acid reflux and irritable bowel syndrome.”
So, who would want to think about giving up or reducing their coffee consumption? Kovalenko advises those who are suffering any of these unfavorable side effects to think about it. “People with gastrointestinal (GI) problems, anxiety, sleep disturbances, or specific heart conditions may also benefit from cutting back on or giving up coffee,” the expert advises. Finally, due to the possible negative effects of coffee, those who are breastfeeding, pregnant, or have certain medical conditions should also think about cutting back or giving it entirely.
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The Health Advantages of Giving Up Coffee
Here are some potential advantages of breaking up with coffee, as suggested by the nutrition experts we spoke with:
enhanced quality of sleep
Coffee use can interfere with your sleep cycle, so cutting back or giving it up completely can improve your sleep. “Adenosine promotes sleep, and the caffeine in coffee suppresses adenosine receptors,” says San Francisco-based registered dietitian Edwina Clark, RD. “Therefore, for some people, eliminating caffeine can aid improve sleep.”
Reduced stress
Purdy points out that some people may suffer a jump in anxiety due to the same rapid energy boost that we rely on caffeine to bring us. She says, “Anxiety can lead to a number of health problems, including high blood pressure, irregular sleep cycles, and poor heart health.” We can prevent, or at least lessen, anxiety by avoiding the caffeine in coffee.
more stable energy levels
According to Ungerleider, giving up coffee may help you experience less changes in your energy levels throughout the day. According to her explanation, “the body’s dependence on caffeine reduces when you stop drinking coffee, leading to more regular energy levels without the crashes associated with caffeine withdrawal.” Additionally, the absence of caffeine may enhance the quality of your sleep, increasing the likelihood that you will wake up feeling rested.
enhanced intestinal well-being
Giving up coffee can help things return to normal if consuming it causes changes in your stomach and digestive system. For those who are vulnerable, caffeine “may irritate the stomach lining and increase acid production, leading to symptoms,” according to Ungerleider.
Practical Advice for Successful Coffee Quitting
Even though giving up coffee has many advantages, it might be difficult to break a long-standing daily habit of consuming caffeine. Here are some professional suggestions for reducing your coffee intake:
Pay attention to your body.
It is easy to forget that caffeine is a drug since it is so commonplace in daily life—the most popular psychoactive substance in the world, no less. Furthermore, our body does not react well to abruptly and totally stopping coffee use, just like it does not to some other drugs that influence our neurological system, such antidepressants and other psychiatric treatments. Rather, every expert we spoke with emphasized how crucial it is to gradually cut back on coffee. The most crucial thing, according to Purdy, is to “take it slow and listen to your body.”
One day at a time, please.
Begdache suggests weaning oneself off coffee gradually over a few days to prevent the unpleasant consequences of withdrawal. Withdrawal symptoms from abruptly stopping use can include headaches, exhaustion, low energy and alertness, sleepiness, depression, and trouble focusing, according to the expert.
If you would like to cut back on coffee but do not know where to begin, Kovalenko offers these recommendations:
- Reduce the amount of coffee you drink each day, starting with one cup instead of two.
- Reduce the amount of coffee you drink (e.g., have coffee every other day).
- Reduce the quantity of caffeine in each cup of coffee you consume (for example, by gradually substituting more decaf coffee for your normal).
Try some tea.
Remember that there are other caffeinated beverages available besides coffee. “Try substituting caffeinated teas, such black, green, or matcha, for coffee if you want to give up coffee but can not live without caffeine,” suggests Clark. “Caffeinated teas may be sufficient to prevent a caffeine withdrawal headache, but they usually contain significantly less caffeine than coffee.”
Swap out the ritual
You might find yourself going for your favorite mug in the mornings—and maybe even pouring yourself a cup of coffee—without giving it a second thought if you are usually on autopilot. This might be particularly difficult if you often take a few moments to yourself in the morning while sipping your coffee, before tackling the rest of the day.
Changing up your habit and using a different type of coffee in your mug instead of caffeinated coffee is one potential option. “Instead of caffeine, decaffeinated coffee or herbal teas might fulfill the ritual of enjoying a warm beverage,” explains Ungerleider.