Looking to cut down on caffeine? We’ve got you…
I’ve said it before and I will say it again – there’s nothing wrong with a great cup of coffee…
But, far from it being the occasional treat that it was originally used for, it’s become a habit that many people rely on to get them up in the morning and keep them going throughout the day.
I’ve lost count of the number of clients I have had who drink anywhere between 3 and 6 cups a day. And that’s too much for anyone.
When anyone describes what I consider might be a detrimental caffeine habit I always ask them a simple question:
“Are you in charge of your caffeine habit, or is the caffeine habit in charge of you?”
If you literally can’t function without your morning coffee; or you can’t sleep at night because you had an espresso at 4pm; you might need to consider reducing your intake. The problem with too much caffeine goes beyond the jitters – it can cause anxiety, sleep issues and serious hormonal imbalances.
So let’s weigh up some of the positives and negatives of taking caffeine.
Firstly, let’s look at genetics. There is a particular gene that we all have called the CY1AP gene. Depending on the type of this gene you have, you either metabolise caffeine fast or slow. Which explains how my husband can drink a double espresso after dinner and go straight to sleep. He’s a fast metaboliser. Meanwhile, if I so much as smell a latte after 1pm, I will be wide awake until at least 2am. I happen to have the genetic variation that means I am a very slow caffeine metaboliser.
Armed with that knowledge (and you don’t need an expensive test to tell you this.. if you’re honest with yourself you will probably know what kind of metaboliser you are), you can start to choose to use caffeine in the way that works best for you.
Another issue with being a slow metaboliser is that caffeine in the system for too long can actually affect your skin and collagen breakdown. Caffeine in the body of a slow metaboliser will speed up collagen breakdown and can cause accelerated ageing.
Another thing to watch is how stressed you are. If you’re already in a stressful period; adding a fast shot of caffeine may be too much. If you drink a coffee and start feeling jittery, fast heart beat or more anxious, then recognise that as you’re already stressed, caffeine may not be the most helpful thing for you at the moment.
If you know you don’t metabolise caffeine well, that doesn’t mean you need to give it up completely. For myself, I use caffeine when I need it - if I have to stay up late for some reason, or have a long drive ahead, I will have a shot of coffee.
And if you’re a fast caffeine metaboliser, there is research to show that 2 or 3 cups of coffee a day can definitely be a good thing for both cardiovascular health. There is even one study that found drinking a few coffees a day could help delay the onset of breast cancer for at least 7 years - but only if you’re a fast metaboliser.
One thing a lot of clients notice is what happens when they stop coffee for a few days - perhaps when they go on holiday; or if they’re ill; or maybe they just want to experiment and see what happens. That’s something again that I always encourage my coffee drinkers to do… take a break for a few days and see what happens. If you start to feel withdrawal symptoms like headaches and tiredness, then that can be another sign that you’re not suited to coffee, or you’ve become too reliant on it and are drinking too much.
If you’ve decided you need to cut down on caffeine, how do you go about it?
I know this habit isn’t an easy one to break…
These are my top tips for cutting down on caffeine,
Start your day with a glass of water or try warm lemon water before you have any coffee. This will help hydrate you first.
Drink your coffee before noon.
When the craving for your second/third/fourth cup comes, opt for something different. Green tea also contains caffeine, but it releases the caffeine much more slowly. Or how about a chai tea with hot almond milk and cinnamon, or a herbal tea, green juice or homemade turmeric latte.
If you’re craving the pick-me-up you get from coffee, try having something nutritious but sweet to lift you right up! How about a matcha latte; some nuts and dried fruits, a satsuma or banana or a homemade energy ball.
Ensure you’re eating enough protein and good fats at each meal to keep your blood sugar balanced. When you don’t eat these macronutrients, you’ll crave things like caffeine.
Speaking of cravings, give up added sugar! This also leads to caffeine cravings.
Make sleep a priority. For most people, that means a solid 7-9 hours a night. When you’re well-rested, I bet you won’t even miss that morning coffee.
COPING WITH CAFFEINE WITHDRAWALS - MY TOP TIPS
I get you. Caffeine withdrawal can be nasty.
Firstly, be patient - it can take around 3 days for headaches and fatigue to reduce when giving up your other cups of coffee.
Drink lots of water - 2L/day. Every time you look at your stainless steel water bottle, take a sip. Add fresh mint and lemon juice to the water for flavour if you need it.
Take a magnesium supplement - it really does help to reduce headaches. There’s a link here to Zooki magnesium bis-glycinate sachets and don’t forget to use my 20% discount code: SARAH20
https://zooki.com/products/liquid-magnesium-glycinate-sachets
Try replacing coffee with dandelion tea/coffee, which can be found at most health food stores. It has a bitter taste that’s similar to coffee, and is surprisingly delicious with almond milk and cinnamon.
Enjoy some cacao - it contains magnesium to help alleviate headaches
Make a healthy hot chocolate.
Soak in an Epsom salt bath 3 nights a week.
Try to rest when and as much as you can.
Do yoga and go on nature walks during these days.
Take 10-20 deep belly breaths 2-3 times a day.
