Want to Cut Back on Coffee? Here’s How:
Maybe it’s the smell. Maybe it’s the ritual. Maybe it’s the superhuman energy and focus that it (temporarily) gives you.
Whatever your reason, coffee represents a certain comfort. But, what if after the last sip you feel anything but comforted?
Jitters, anxiety, digestive issues, insomnia–they’re all signs that coffee isn’t aligning with your body (Harvard University, 2021). They’re also signs that it might be time for a little coffee detox (we know we know: GASP).
If going sans caffeine sounds scary, don’t worry. Think of it as a break–not a break-up–and an opportunity to let your body recalibrate.
Here’s how to do it:
But First...Caffeine
Once it’s in your body, caffeine works quickly.
After taking those first few delish sips, it makes its way straight to your small intestine, then heads to your bloodstream. The result is a revved-up central nervous system and an increase in dopamine in your brain that gives you that I-can-do-anything energy.
Caffeine’s endurance means the stimulant can hang out in your system for around 10 hours before its effects dissipate. And, keep in mind: coffee isn’t the only source for it. Caffeine is naturally occurring in tea leaves and cacao, which is why some people opt for a math or cup of cacao.
So, anyway…
How Do You Scale Back on the Caffeine?
It’s all about the art of the taper.
If your body is used to multiple cups of coffee per day, quitting cold turkey can bring on hella withdrawal symptoms–headaches, sluggishness, mental fog–and the more caffeine you’re used to, the more aggressive those side effects will probably feel (Cleveland Clinic, 2020).
Instead of quitting your morning coffee cold turkey, try reducing your caffeine intake gradually.
One researcher suggests trimming your caffeine by half for a few days, then by a quarter for the following days (The Cut, 2016). An easy way to do this is by shifting to low-caff or decaf options (which, despite the name still contains small amounts of caffeine).
If you’re itching for energy, cardio or uplifting essential oils like rosemary can replace your liquid perk-up during your detox period.
When to Dive Back in
If coffee is still an important component of your everyday–*slowly raises hand*–gradually incorporate it back in, but this is where listening to your body really counts.
Take note of how you feel with each sip. If you’re still getting the shakes, amp up your water intake–caffeine tends to dehydrate–or stir in healthy fats to slow the absorption of coffee (Dr. Mark Hyman, 2016).
It’s all about enjoying the perks of coffee (pun absolutely intended) in a more mindful, balanced way. And, you know, you can always take a few hits of your preroll if the “withdrawal headaches” are becoming too much of a nuisance.
