Coffee alone generally does not cause any damage to health, although when consumed in moderation, it has benefits such as staying alert, improving physical performance, and providing some essential nutrients such as riboflavin, pantothenic acid, magnesium and niacin, among others.
Conversely, excessive coffee consumption can cause serious damage to health. Drinking more than three cups a day is starting to be considered outside of what is recommended. This is why a lot of people would like to eliminate their consumption and start asking how to stop consuming so much coffee. Let’s look at several tips.
4 tips to stop consuming so much coffee
Caffeine can be addictive, not only because of how it feels when supplied with energy, but also because of high and prolonged consumption, the body gets used to its usual doses of coffee. For this reason, eliminating its consumption can produce withdrawal symptoms.
So let’s see how to stop drinking so much coffee every day.
1. Make the decision and set a goal
Taking more than three cups a day is already a warning to consider quitting coffee. in theory you should not consume more than 300 milligramsSo if your consumption is equal to or greater and you start to consider quitting coffee, it is important to make the decision to start a plan and stick with it until you hit it.
It is important to understand that one goal may be to stop consuming so much coffee, that is, to minimize it, and another may be to eliminate coffee consumption altogether. That is why it is necessary to think about what we want to mark an action plan.
It may be that if the consumption of cups of coffee exceeds 4 cups per day, a goal is to reduce to two cups. Or if the goal is to remove it completely, it is recommended have a real and achievable goal over the length of time you expect to be able to achieve it. A realistic duration could be 3 to 5 months depending on the amounts you are currently used to.
This step to stop drinking so much coffee is the first thing we need to be very clear about and then start planning the next suggestion to eliminate or reduce the excessive consumption of this drink.
2. Gradually decrease the cups daily
Stopping drinking coffee has a small inconvenience that needs to be resolved: there is abstinence syndrome. Headaches, fatigue, anxiety and drowsiness are the most common symptoms when eliminating their consumption.
For this reason, stop drinking coffee it must be a progressive target proportional to the quantity currently consumed and that you want to achieve.
Exercise can be that if you are currently consuming 5 cups a day, start by taking 4 cups for 3 or 4 weeks, then reduce to 3 cups for 3 or weeks and so on until you reach your goal. or no cup of coffee. the day.
This way, the caffeine assimilated by our body will gradually decrease decrease the withdrawal syndrome or even help it not to feel. If the high daily intake of coffee was carried out for a prolonged period, the body is already accustomed to caffeine, and between each cup of coffee there was no process of rejection of the body by the body, this means it takes a long time without running without caffeine.
If consumption gradually decreases, the body will not suddenly suffer from this drop in caffeine and after a while the body will get used to doing without it.
After having developed a plan of action and gradually reducing consumption, stopping drinking so much coffee will be easier than it initially seemed.
3. Replace the coffee
When caffeine intake is high, a good way to gradually reduce daily intake is replace it with tea containing caffeine and alternate it with one that does not contain caffeine.
Black or green tea contains caffeine so they can take it in the morning to replace coffee. Being hot and containing caffeine can help you feel the same energetic sensation as a cup of coffee. The following intakes can be replaced with a non-caffeine tea like chamomile tea, or perhaps an orange blossom or relaxing herbs to help reduce withdrawal syndrome.
Bitter chocolate or cola soda are also good options to replace it. A cola soda has less caffeine than a cup of coffee, so it can be very helpful to stop drinking so much coffee throughout the day.
4. Perform relaxing activities
Once we have started with the plan to stop drinking coffee and have started to experience the first symptoms of abstinence, we can resort to exercises or activities that keep us at peace and which serve as a palliative to avoid relapses.
Walking, swimming, doing yoga, tai chi or meditation are some of the activities that can perfectly help because in addition to helping release toxins, they also serve to raise awareness about our body and the importance their health and the benefits of leaving a habit behind. it hurts us.
Meditation works best for relieving anxiety which causes you to quit an addictive substance and with symptoms like headache or drowsiness.
- Waller, JM; Bigger, M .; Hillocks, RJ (2007). Coffee, pests, diseases and their management. CABI.
- Escobar, Germán. (2009). Gloom in cafes: a system, a strategy for food security.