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LAST UPDATED October 30, 2017 by Fawne Hansen

7 Tips To Help You Quit Coffee

How to quit coffee

There are many addictions that affect people around the world; some are serious such as alcohol and cigarettes, others less so like shopping or chocolate. Today, one of the most widely held addictions is to coffee. But what many regular coffee-drinkers don’t realize is that drinking large amounts of caffeine can seriously impact your endocrine system, and actually leave you with LESS energy, not more.

The problem with caffeine is simple to understand. The energy that we get from a cup of coffee tends to be short-lived, and is often followed by a crash that leaves us needing another cup. With time, we need to consume more and more caffeine to get the same buzzy, awake feeling that we crave.

You’re probably asking, what could be wrong with a little coffee every now and then? The problem is that this constant stimulation is a stress on the endocrine system. Each dose of caffeine prompts your adrenals to release the stress hormones cortisol and epinephrine, just the same kind of response that a stressful situation might trigger. Increase the amount and frequency of your dose, and your adrenals will eventually become unable to respond. That’s when we see the typical Adrenal Fatigue symptoms of a lack of enthusiasm, tiredness, weakened immune system, and more.

Why Should You Quit?

Here are a few more reasons why it might just be time for you to ease off the caffeine:

  • Though the sharp taste of, in particular, black coffee can be seen as a great pleasure, the associated acidity is much less appealing. Coffee’s acidic qualities have been linked and associated with many ailments including indigestion, heartburn, digestive discomfort and unhealthy imbalances in the flora of the gut.
  • The culture of coffee drinking has strong associative addiction potential with regard to a number of less healthy food groups. The fashionable nature and versatility of the drink has lead to a much larger intake of sugars and fatty additions, from frothy cream to flavored syrups and chocolate sprinkles. A large chain store cup of coffee can often end up containing more calories than an average main meal, most of the time unknowingly for the consumer.
  • Research has helped to determine that 5-HIA, an organic acid and contributing element in the production of serotonin is found in much higher quantities in the urine of coffee drinkers. This means that less serotonin (known as the ‘happy chemical’) is reaching the brain, and this can be detrimental to an individual’s well being as serotonin is necessary for energy levels, mood stabilization and normal sleeping pattern regulation. This can turn in to something of a vicious cycle. Caffeine can cause anxiety and stress, and many people then turn to coffee as a remedy for exactly those symptoms.
  • Quitting coffee will generally give you more consistent, predictable energy levels throughout the day. After a few weeks of no caffeine, you will likely find yourself with more energy in the mornings, and no afternoon crash.

How to Quit Coffee

We’ve examined some of the detrimental effects of caffeine, but many of you probably already know that quitting caffeine is no easy task. If you wish to wean yourself off this stimulant, here are a number of tips and ways to help you on your way!

  1. Get up earlier
    Many people rely on a cup of coffee to be able to wake up and function in the morning. To get out of this habit, try to change your morning routine. Perhaps set your alarm for half an hour earlier so that you can wake up more naturally and do not have to rely on the artificial boost that caffeine provides. A healthy and satisfying alternative to coffee after waking is room temperature water with a twist of lemon. It may seem mundane but it is extremely refreshing and encourages the body to begin to operate.
  2. Try decaffeinated alternatives
    You may be surprised just how much of your coffee addiction is down to psychology and the act of preparation. Many people have commented on the practice of switching from caffeinated to decaffeinated beverages, including coffee and popular carbonated drinks, and the way in which consuming them had something of a placebo effect. The coffee taste remains the same but the majority of potential health risks have been eliminated.
  3. Take it slowly
    Quitting “cold turkey” can result in headaches and other withdrawal symptoms. Yes, this is when you realize you really were addicted! To avoid these, you can try gradually reducing the frequency and size of your coffees. You can also try gradually reducing the strength of your coffee, but this obviously works best if you are making your coffee at home.
  4. Use your willpower!
    It’s an old fashioned technique, but sometimes the strength of a person’s willpower can really work wonders. Make the conscious decision to give up caffeine, and whenever you get the urge to grab a cup of coffee, simply tell yourself “no, not today” and choose an alternative snack or beverage to consume. If you can do this successfully, your addiction will begin to subside. You will find that over time you do not have to consciously remind yourself that you do not want coffee because you really won’t crave it at all.
  5. Build a routine
    It is important to try and get in to a daily routine and pattern that does not rely on the ‘pick me up’ effect of caffeine. Make a conscious decision to try to adjust your daily schedule. Whether it means going to bed an hour earlier, waking up an hour earlier or readjusting your eating times, try to find a routine in which your natural energy levels feel comfortable.
  6. Drink more water
    It is often feelings of tiredness that drive us to coffee and other stimulants like sugar. Remember that it might simply be dehydration that is causing your fatigue. When you feel tired, reach for a glass of water instead of a coffee. You should quickly feel less tired, and you’ll save some money too!
  7. Don’t use coffee as a crutch
    If you are feeling stressed, anxious or tired, spend a little bit of time trying to think of the physical reasons behind these feelings instead of immediately turning to coffee for instant gratification of the symptoms. If you try to address these problems at the source, then you may find that your need for coffee will not be as strong.

These are just a few tips that might help you to quit coffee. Remember that each cup of coffee that you drink puts your adrenals and endocrine system under stress. An occasional coffee may not harm you, but drinking strong coffees several times each day can have a real impact on your health. In time, your adrenal glands may lose their ability to respond appropriately, leaving you tired, unenthusiastic and fatigued.

To avoid adrenal exhaustion, consider cutting back on your caffeine consumption today. For some the process can be very quick and simple, for others it may be longer and harder, but the end result is worth it. Being caffeine-free and freeing your body of unnecessary stress is definitely something worth fighting for!

Are You Suffering From Adrenal Fatigue?
The Adrenal Fatigue SolutionGet Started

Do you find yourself constantly fatigued, and struggling to get out of bed in the mornings? Do you feel unable to cope with stressful situations? If so, you might be suffering from Adrenal Fatigue Syndrome.

The Adrenal Fatigue Solution is written by Fawne Hansen and naturopath Dr. Eric Wood. Here's what the program contains:

  • ▸ How to diagnose your Adrenal Fatigue
  • ▸ Tips on reducing your stress levels
  • ▸ Comprehensive dietary guidelines to restore adrenal health
  • ▸ Lists of foods to eat and avoid
  • ▸ A comprehensive plan to restore your vitality

Get Started Today

Filed Under: Causes, Diet, Stress, Symptoms, Treatment

Comments

  1. Kyung says

    February 21, 2015 at 8:24 pm

    What about herbal teas that have no caffeine? Are those OK for your adrenals? Instead of coffee today, I got myself a hot Passion Tango herbal tea from Starbucks.

    I think I have severe adrenal fatigue and I really want to get rid of my age spots (or liver spots, melasma) on my face since I have been told that when your adrenals are exhausted, it throws your hormones off balance and cause problems like this.

    Reply
    • Fawne Hansen says

      February 21, 2015 at 9:55 pm

      Yes, you can definitely drink teas or coffee substitutes that are caffeine-free. Other good options are teeccino, chicory coffee and dandelion coffee.

      Reply
      • Kyung says

        February 22, 2015 at 3:23 pm

        Thanks for writing back, Fawne!

        I have tried to like hot teas in the past but just couldn’t get myself to like them. But I’m going to try harder to start drinking them instead of coffee. I thought I was safe with decaf coffee but I have read that even the decaf can still affect your adrenals negatively. And plus, all that acid is probably horrible to be drinking on a daily basis.

        I tried teecino, which is made of chicory I believe but it just tasted weird to me, not to mention it made me feel gassy. I haven’t heard of dandelion coffee though, which is something I will look into.

        Question: do you think there really is a connection between adrenal fatigue and melasma?

        Thanks again!

        Reply
        • Rochelle says

          February 25, 2015 at 3:13 pm

          I would also like to know the answer to Kyung’s question regarding the melasma as I have had melasma on my face for about 11 years now and have not been able to get rid of it. Thanks

          Reply
  2. Randy Hess says

    June 10, 2015 at 7:37 am

    I have been diagnosed with stage 3 adrenal fatigue. I have been seeing a Nutritionalist for about 4 months and eating very clean. She did saliva testing and that’s how we discovered the adrenal fatigue. I am a 54 year old male who has burned the candle at both ends my entire adult life. I am completely relying on caffeine to get me through the day. This isn’t my first time facing this problem but as with any other addiction some of us need to find our bottom to be willing to do anything about it. My biggest fear is not performing my job and having my business fail while I am trying to recover. I have a lot of support so this should be ok. Since seeing the Nutritionalist I am for the first time in my life eating complete healthy meals from breakfast to dinner. She has also started me on supplements for adrenal support and I have just started taking Cortef, 10 mg upon awakening and 5mg at noon. For breakfast I typically eat 4 egg whites, 1 whole egg with some Kale mixed in. 1/2 cup of quality oatmeal with 1/2 cup plain unsweetened almond milk, 1 tblspn almond butter and 1/2 scoop quality protein powder. My question there is Otmeal ok to be eating with stage 3 adrenal fatigue? Any other suggestions on battling this. It’s finally time to get serious about what I’m finding is a serious issue. What should I do to not battle this alone? Thank You, Randy

    Reply
    • Fawne Hansen says

      June 10, 2015 at 9:25 am

      Hi Randy! Oatmeal is absolutely fine, but that’s a lot of protein for breakfast! 4 egg whites, 1 whole egg, almond butter, protein powder… The protein powder is completely unnecessary if you’re eating that much protein already, and you should consider eating some low sugar fruits like berries too. Its great that you’re eating kale, but consider rotating between different greens and introducing some other vegetables too. Lastly, try to focus on eating lots of really nutritive foods. For example, don’t throw away the egg yolks as that’s where more than 90% of the micronutrients are! The list of recommendations is really too long to discuss here, but our book contains lots more tips. Good luck!

      Reply
  3. Grant says

    June 23, 2015 at 11:46 pm

    Try “roast-a-Roma” tea it’s caffeine free tastes very similar to coffee especially if u use two bags! Avail at amazon!

    Reply
  4. Jana Delibert says

    January 19, 2016 at 1:56 pm

    Hi, can someone have decaf. Coffee?

    Reply
    • Fawne Hansen says

      January 19, 2016 at 2:08 pm

      Yes!

      Reply
  5. Erika Netzband says

    March 8, 2016 at 1:30 pm

    Hi, I feel way better when I drink mate or green tea. Is it ok to drink the lighter caffeine teas instead of espresso?

    Reply
  6. Lynette says

    September 23, 2016 at 3:34 pm

    Is black tea ok or is the caffeine in black tea still having a negative impact on your adrenals?

    Reply
    • Fawne Hansen says

      September 23, 2016 at 8:06 pm

      Yes, the caffeine in the black tea will have a stimulative effect on your HPA axis and adrenals. If you really want to drink tea, try green tea instead. It contains other compounds besides caffeine that simultaneously work to lower stress levels.

      Reply
  7. Wayne says

    November 13, 2016 at 11:40 pm

    Hi. the last time i had coffee I ended up in hospital.nerves felt like exploding. maybe caffeine in bloodstream bexause of leaky gut.
    I sit most of the day because of fatigue and are homebound. I eat papaya that helps a bit with strength and use animal based digestive enzymes. What can I do to just get me up and well, showering again? Ìve had this problem for almost 10 years now.

    Reply
    • Annabel says

      November 14, 2016 at 8:01 am

      Hi Wayne, have you been to see a doctor? Sounds like you have some real health problems and you should get checked out asap. An integrative doctor can help you with a variety of hormone tests, if appropriate.

      Reply

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Fawne Hansen is an author and wellness coach specializing in the treatment of chronic stress and adrenal fatigue.

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