That's a good question given the cultural impact of coffee in the 21st century. Between 2000 and 2024, U.S. coffee sales have increased significantly, likely by over 400%. This growth has been driven by several factors, including the rise of specialty coffee, the popularity of coffee chains like Starbucks, and changing consumer preferences favoring premium and convenient coffee products like pods and instant coffee. By 2024, the U.S. coffee market was estimated to reach $37.38 billion, up from much lower figures in the early 2000s (Mordor Intelligence) (GlobeNewswire).
And to be clear: I helped...a LOT!
I started drinking coffee in middle school. It was typical for a kid: a little coffee with my cream and sugar. But as I went through high school, it got a little more potent, AND more frequent. By the time I was off to college, the coffee maker was my prized possession just below my guitar! All night-ers, test cramming...we’ve all been there. Fast-forward 30 years: I had a morning ritual and an addiction that has stayed with me ever since, and has mushroomed into a 3 pot-a-day habit.
Now, some would say, “Tell me the bad news?!?!!?” Well…let’s start with the elephant in the room: I was ADDICTED to caffeine!
The definition of “addiction” is:
Yep! That was me with coffee. The Book I read says it’s a good idea to “take every thought captive" and not be controlled by a substance (or even it’s allure). There are physical neural paths that get entrenched with use. The interplay between the reward system, prefrontal cortex, amygdala, hippocampus, and insula creates a powerful cycle of craving, reward, and relapse in addiction (Volkow et al., 2010).
In addition to the mental weight of a coffee addiction, there are also physical negative side effects. Phytates, or phytic acid, are naturally occurring compounds found in plant-based foods like coffee, nuts, seeds, legumes, and grains. These compounds are known for their ability to bind minerals such as iron, calcium, and zinc, which can reduce their absorption in the human body. This can create a number of issues related to nutrient mal-absorption, so a Proper Human Diet (PHD) that is EXTREMELY nutrient-dense, and may help to offset some of the absorption issues caused by phytates.
Common phytates in coffee (and nuts): Inositol Hexaphosphate (IP6):
- Coffee: Coffee beans contain inositol hexaphosphate (IP6), which is the primary form of phytic acid in coffee.
- Nuts: Many nuts, such as almonds, walnuts, and cashews, also contain IP6 as their main phytate.
- Inositol Pentaphosphate (IP5):
- Coffee: Though less common than IP6, inositol pentaphosphate can also be found in coffee beans.
- Nuts: This phytate is also present in various nuts but in smaller amounts compared to IP6.
...and did I mention the coffee jitters?!?!
Caffeine jitters are a common side effect experienced by some people after consuming caffeine. They are characterized by feelings of nervousness, restlessness, increased heart rate, and even trembling. Several factors contribute to the development of caffeine jitters:
1. Stimulatory Effects on the Central Nervous System (CNS)
- Adenosine Receptor Blockade: Caffeine works by blocking adenosine receptors in the brain. Adenosine is a neurotransmitter that promotes relaxation and sleepiness. When caffeine blocks these receptors, it prevents the calming effects of adenosine, leading to increased neural activity and the release of stimulating neurotransmitters like dopamine and norepinephrine. This heightened activity can result in the feeling of "jitters" or nervous energy (Mordor Intelligence).
2. Increased Adrenaline Production
- Fight or Flight Response: Caffeine stimulates the adrenal glands to produce more adrenaline, the hormone responsible for the "fight or flight" response. This response increases heart rate, blood pressure, and energy levels, which can lead to feelings of anxiety, restlessness, and jitteriness (Mordor Intelligence) (Mordor Intelligence).
3. Individual Sensitivity to Caffeine
- Genetic Differences: Some people metabolize caffeine more slowly due to genetic differences, making them more susceptible to its stimulating effects. People with higher sensitivity may experience jitters even at lower doses of caffeine, while others might consume larger amounts without feeling the same effects (Mordor Intelligence).
- Tolerance Levels: Regular caffeine users might develop a tolerance over time, but those who consume it infrequently may be more prone to jitters due to lower tolerance.
4. Excessive Consumption
- High Doses: Consuming large amounts of caffeine, especially in a short period, can overwhelm the body, leading to an excessive stimulatory effect and causing jitters. The effects are more pronounced when caffeine is consumed on an empty stomach or combined with other stimulants (Mordor Intelligence).
5. Dehydration
- Diuretic Effect: Caffeine has a mild diuretic effect, which can lead to dehydration if not balanced with sufficient water intake. Dehydration can exacerbate the feelings of jitteriness and restlessness (Mordor Intelligence).
Now, there is also evidence that the phytates in coffee may also have antioxidant properties, which may be beneficial. As I always say, “Your mileage may vary”. You need to decide if the pro’s outweigh the cons based on your current situation and health goals.
So, what’s it all mean, really?!?!?
IS COFFEE BAD FOR ME?!?!
That depends on you. For me, even with potential benefits of antioxidants, I knew I was held captive by not only the social pressure of being a “coffee drinker”, but I was also a slave to the physical effects of caffeine: there was never enough, I always needs more of a coffee buzz, more jitters. This was an unhealthy mental place to spend any amount of time.
Breaking a caffeine addiction will take some time, more intentional discipline, and most-likely some prayer, too! But it CAN BE DONE. The best part of learning how to break a coffee/caffeine addiction is that you learn the skills to overcome OTHER addictions (another, in my case, was sugar/carbohydrates/starches). The music is the same; it’s the instruments that change. Take the skills and techniques that you learned to break a coffee habit and apply them to whatever vice you are ready to face & conquer. (Tip: one of the best skills is learning to trust someone and be accountable). So…..let’s get to it!
How to Break a Caffeine Addiction:
Breaking a caffeine addiction can be challenging, but with the right approach, it's definitely achievable. Here are some steps you can take:
1. Gradual Reduction
- Taper Off Slowly: Reduce your caffeine intake gradually rather than quitting cold turkey to avoid withdrawal symptoms like headaches, irritability, and fatigue. For example, if you typically drink four cups of coffee a day, start by cutting back to three cups, then two, and so on.
- Mix with Decaf: Start mixing regular coffee with decaffeinated coffee and gradually increase the ratio of decaf to regular coffee until you're only drinking decaf.
2. Substitute with Alternatives
- Switch to DECAFFEINATED coffee. While decaf is not "caffeine-free", it has considerably less caffeine than regular coffee. This can also be part of your step-down process: slowly adjusting the ration of regular::decaf over a week or two.
- Switch to Tea: Replace coffee with tea, which typically contains less caffeine. Herbal teas are caffeine-free and can be a good alternative.
- Herbal Alternatives: Consider herbal coffee substitutes like chicory root or roasted dandelion root, which have a similar taste to coffee but are caffeine-free.
3. Stay Hydrated
- Drink Water: Staying hydrated can help reduce the urge to reach for a caffeinated beverage. Sometimes, people mistake thirst for the need for a stimulant.
4. Improve Sleep
- Sleep Hygiene: Improving your sleep quality can reduce your reliance on caffeine to feel alert. Create a consistent sleep schedule, limit screen time before bed, and ensure your sleeping environment is comfortable.
5. Manage Stress
- Stress-Reduction Techniques: Practice stress-reducing activities such as deep breathing exercises, meditation, or yoga. Reducing stress can lower your reliance on caffeine as a coping mechanism.
6. Healthy Diet
- Balanced Nutrition: Eating a nutrient-dense, high-fat, moderate protein, Proper Human Diet (PHD) can help maintain steady energy levels throughout the day, reducing the need for caffeine.
7. Exercise Regularly
- Physical Activity: Regular exercise can boost your energy levels naturally, reducing the need for caffeine to stay alert and focused.
8. Seek Support
- Accountability: Share your goal to quit caffeine with friends, family, or a Health Coach who can support you through the process.
- Join a Group: Consider joining a support group or an online community where others are also working to quit caffeine. Sharing experiences and tips can be motivating.
9. Mindfulness and Self-Awareness
- Recognize Triggers: Be mindful of the situations or times of day when you crave caffeine the most. Once you identify your triggers, you can find healthier ways to cope with them.
10. Be Patient and Persistent
- Stick to It: Breaking a caffeine addiction takes time, and there may be setbacks. Be patient with yourself, and remember that gradual progress is still progress.
By following these steps and making gradual changes, you can effectively reduce and eventually break your addiction to caffeine...and give YOU the power to overcome whatever dragons you need to slay!
Now, I’m off to brew some decaff!
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