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Is Now The Right Time To Give Up Coffee?

Too Costly To Your Health

It’s the price your willing to pay that counts…

We live in a connected world. The saying goes “when America sneezes, the whole world catches a cold”, (but actually the original saying was “when France sneezes, the whole of Europe catches a cold”). Replace “America” (or France) with any leading nation or person in a given field and you have the current situation of the world.

Whether it be semi conductors, lumber or facial mask shortages, we are all learning just how connected we truly are. Which brings us to Brazil and coffee. Brazil represents one third of the world’s coffee production, making the country the undisputed coffee production world leader.

Unfortunately, Brazil in 2021 has had some challenging issues to deal with, each of them having an effect on the production and distribution of coffee. Brazil has been suffering through a drought which has decreased crop production, whilst at the same time due to the pandemic, shipping ports have been congested (especially in the US), causing US coffee stockpiles to shrink to their lowest levels in at least six years!

The implications for coffee drinkers is that the price of their favourite beverage is about to increase significantly, whilst the quality and quantity of their favourite brands decrease. For those struggling to give up caffeine or wanting to break their coffee addiction, the recent and future price increases may just help motivate them to start.

The Price to Pay

Coffee seems to fuel the world. The wonder drink is seen by some as being responsible for a majority of the technological and scientific discoveries of the Western World, but in all truth it’s the caffeine that is in coffee that is responsible.

Caffeine and coffee go hand in hand. Researchers have found that the majority of adults in the USA admit to consuming a caffeinated drink at least daily. And why not? It’s been proven time and again that caffeine improves alertness and performance, and it appears to counter feelings of fatigue and tiredness. And lately there have been an increasing amount of studies that show the numerous health benefits of drinking coffee and caffeine such as helping to increase fat loss and helping to reduce the risk of developing cancer.

Also, with the rise in popularity and profitability of coffee shops and franchises, the global coffee shop market is set to be worth $237.6 billion by 2025 (Global Coffee Shops Market to be Worth $237.6 Billion by), coffee’s importance doesn’t look like it is going to diminish any time soon.

So with the recent drought in Brazil and supply chain disruptions, it’s fair to say that the average price of a cup of coffee will be increasing.

Coffee prices increased in March and global coffee consumption is projected to rise this year, according to the International Coffee Organization (ICO).

Americans were reported to be drinking “more coffee than ever,” according to a March 2020 report by the National Coffee Association. The pandemic led to “record coffee consumption at home, with 85 percent of coffee drinkers having at least one cup at home,” according to the NCA’s Spring 2021 National Coffee Data Trends (NCDT) survey.

Soo Kim, Newsweek, source: Prices of Coffee, Wine, Toilet Paper and More Set to Rise in Post COVID-19 Era

Although the rise in price may not deter most people from drinking coffee, now may be as good a time as any to review why we drink coffee (and hence caffeine), and break any dependencies that we may have with the duo.

 

Cost of Benefits

Caffeine exacerbates sleep disorders, according to a study reported in the Journal of the American Geriatrics Society. Some coffee drinkers, however, claim that their sleep is as restful as ever, regardless of their caffeine consumption. And without statistical evidence, who can refute their testimony? While it is obvious that caffeine affects all of us in different ways, it is equally important to note that we often do not know how it affects our system and cannot evaluate its effects on us while we sleep.

Another researcher noted that coffee consumption not only substantially delays the onset of sleep, but also diminishes the quality of sleep. Significantly more body movement was noted in heavy coffee consumers, and the quality of their sleep was substantially diminished.

Kushner, Marina. The Truth About Coffee (p. 69). SCR, Inc.

Whilst there are many of us that like the taste and effect that coffee has on us, there is no getting away from the fact that it’s main ingredient, caffeine, can be an addictive substance. Many coffee consumers are unaware of their addiction and believe that they can go a few days without any, but find that they never get round to their coffee abstinence, or if they do unintentionally find themselves consuming caffeine in another form.

A little while ago I posted a link on Twitter, Facebook and Instagram about two couples that tried to give up coffee for a month who thought that it would be easy, but found that they had underestimated just how addicted to coffee and caffeine they were, (We Quit Caffeine for a Month, Here’s What Happened). They suffered from all the classic withdrawal symptoms that many people experience and gradually started to come to the realisation that they needed their daily fix.

To be fair, they did start to reduce their caffeine consumption leading up to the challenge and even then they found themselves feeling:

  • More tired than usual
  • Irritated
  • suffering from headaches

And in addition to the list above, during the challenge they found themselves:

  • Unable to think straight
  • Craving coffee and caffeine
  • Relapsing back to coffee
  • Being in denial about their caffeine addiction

By the end of the challenge WheezyWaiter, (the owners of the YouTube channel that initiated the challenge), were more than relieved to get back to drinking coffee and found that they had more energy than they did during their abstinence, and didn’t feel that there sleep improved during the challenge compared to how they sleep now.

The researchers studied sleep patterns of medical students and found that many of them claimed that coffee did not disturb their sleep even when objective observations confirmed that it did. The researchers said that this denial reinforces the impression that coffee drinkers simply do not attribute undesirable clinical symptoms to their coffee intake.

This situation illuminates one of the insidious aspects of coffee addiction: we are often unaware of how it affects us.

Kushner, Marina. The Truth About Coffee (p. 69). SCR, Inc.

Unfortunately it seems that WheezyWaiter weren’t aware that caffeine withdrawal symptoms can last for weeks for some people, and that although consuming caffeine relieves those symptoms and make it seem that coffee actually helps them feel better, it can eventually lead to an increase in tolerance to the effects of caffeine, making it more than likely that they will consume more (in fact, they said that at the end of the challenge, they found that their coffee works better now, which may indicate that they had a very high tolerance before starting the challenge, and have effectively reset their tolerance levels lower).

I would suggest that WheezyWaiter should be cautious from this point on with regards to their coffee consumption, because it’s at higher levels of consumption that we start to increase the risk that we expose ourselves to some of the more harmful effects of caffeine.

Although it has many health benefits and has long been used by people for its stimulating effects, it also comes with various health hazards. Caffeine consumption is linked to the risk of developing coronary artery disease, osteoporosis, gastritis, anaemia and still births. Other adverse effects of caffeine include sleep deprivation, increased heart rate and blood pressure, central nervous system disorders, vasodilation, trembling, seizures, urticaria, headaches, increased body temperature and behavioural changes. In people consuming caffeine on regular basis, it has been found that the cessation of caffeine results in many unfavourable changes such as increased occurrence of headaches, increased drowsiness and fatigue as well as lowered alertness. The various ill-effects of excessive caffeine consumption include addiction, hormone-related cancers, increased risk of cardiovascular diseases, anxiety, insomnia, intoxication and nutrient malabsorption. It affects bones by decreasing calcium absorption in the human small intestine. It is also known to affect gastrointestinal, respiratory and reproductive health.

Kumar, V., Kaur, J., Panghal, A., Kaur, S., & Handa, V. (2018). Caffeine: a boon or bane. /Nutrition & Food Science,/ /48(1),/ 61-75.

Alternatives

The current and impending rise in price for a cup of coffee and knowing the harmful effects of over consuming caffeine, coupled with supply chain failures, it seems to me that now would be a good time to either cut down on the amount of coffee we consume or give it up all together.

With that in mind here are some things that we can do help ease the pain of giving up coffee (or just reducing the amount we consume).

For tiredness and energy:

  • Get your 7-9 hours of good quality sleep regularly
  • Eat nutrient rich foods such as fruits and vegetables, whole grains, grass fed meats, whole milk etc
  • Avoid or reduce the amount of processed foods and snacks that you consume throughout the day
  • Take regular exercise (like a 20 minute walk a day, or regular breaks during the day where you move more than you are now).
  • Meditate regularly (and it doesn’t have to be too long, for example sitting in a chair closing your eyes and deep breathing for a couple of minutes can be very beneficial).

For concentration and productivity:

  • All of the above mentioned points
  • Plan your days and weeks in advance. Knowing what you need to do beforehand helps reduce the stress of trying to do things ad hoc
  • Take regular breaks whilst working, studying or concentrating. 25 – 45 minute blocks are usually enough for your brain to stay active and focused on your tasks
  • Limit your coffee intake to only once a day, and use it for your most difficult tasks, no later than 12 in the afternoon, but ideally, go without, or at least work towards going without (take small steps).

Review

I was in denial for a long time about my own coffee addiction, but when I suffered a bad case of the jitters, I had to face up to the fact that I had caffeine addiction problem.

It can be hard to motivate yourself to get through the withdrawal symptoms even if you have a support network in place (watch the WheezyWaiter YouTube video to see what I’m talking about); but I’ve found that just by knowing why you are doing something, you increase the chances of sticking through the hard times and overcoming any adversity.

If you found yourself getting upset about the recent coffee price increases and shortages that will be manifesting themselves shortly (if not already), maybe you should try quitting coffee for a short while.

What have you got to lose?

Afterword

There are many physiological effects of caffeine on respiratory, cardiovascular, gastrointestinal, reproductive and central nervous systems. It has a positive effect in reducing the risk of diabetes, Alzheimer’s disease, Parkinson’s disease and liver injury and, at the same time, in improving mood, psychomotor performance and immune response. On the other hand, the negative effects of caffeine include addiction, cancer, heart diseases, insomnia, gastrointestinal disturbances and intoxication. As caffeine, when taken in a large amount, is harmful… its concentration should not exceed set limits.

Kumar, V., Kaur, J., Panghal, A., Kaur, S., & Handa, V. (2018). Caffeine: a boon or bane. /Nutrition & Food Science,/ /48(1),/ 61-75.
Categories
Caffeine Caffeine Addiction Caffeine Alternative

Tea – Is It The Best Drink of the Day?

Caffeine To The Tea

Nothing beats a good cuppa…

I like drinking tea. For quite some time I’ve been drinking mostly herbal teas and occasionally I drink a few black leaved teas and green teas, but this has been a problem.

Although a lot of people point out the benefits of tea, especially its anti carcinogenic properties, tea has a very high caffeine content, which is usually dismissed as being outweighed by all the other benefits. Even to the point that some studies show that there are no harmful effects of drinking caffeine in tea when drunk in reasonable amounts.

But what are reasonable amounts and how much caffeine can I consume before it becomes harmful to me.

Tea - Is It The Best Drink of the Day
Photo by Maresa (@meezsmith)

Tea, Natures Gift

It appears that I’m not the only one who likes to drink tea. According to World Tea News , tea is the most consumed prepared beverage after packaged water!

Tea Consumption Second Only to Packaged Water | World Tea News
Tea Consumption Second Only to Packaged Water | World Tea News

Part of tea’s popularity has been due to the marketing of its health benefits. Most of these stem from catechises and polyphenols which are tea’s main source of antioxidants, and give tea its taste and anti carcinogenic properties.

But what is not widely known is that tea can raise blood pressure, cause palpitations, anxiety and insomnia for some people.

The Gift and The Curse

The source of these symptoms are due to tea containing high levels of caffeine. Although caffeine can be found in many food and drinks, it is mostly consumed in the forms of coffee and tea.

Caffeine is easily absorbed by the body and can reach your brain within 5 minutes of consumption, which has helped increase its popularity as a mild stimulant that is effective in temporarily overcoming drowsiness and fatigue. In addition it has been shown to reduce the risk of diabetes, liver disease, Parkinson’s disease and improved overall immune response.

But this comes at a cost. Caffeine can have many adverse effects such as:

  • Addiction
  • Anxiety
  • Insomnia
  • Coronary artery disease
  • Osteoporosis

The Alternatives

If you are sensitive to caffeine but enjoy drinking tea, all hope is not lost. There are decaffeinated teas which have a reduced amount of caffeine in them, but from my perspective, unfortunately lack the taste and a lot of the health benefits associated with tea.

There are a few good decaf green teas that I’ve tried but for the most part I don’t bother, (If you know of any good decaf teas, please list them in the comments).

By chance I had a discussion with a family member about a particular herbal tea that I thought had caffeine in it, which they said it didn’t. After going back and forth at each other for a while, they got fed up, went online, and showed me the list of ingredients. Low and behold, no caffeine!

Since then I’ve made it a mission of mine to find good quality herbal teas that taste fantastic and have little or no caffeine in them at all, (Healthista has a list of ten caffeine free teas to get you started, 10 caffeine-free teas for morning energy – TESTED).

As for black and green tea drinkers there is still hope. Apparently there’s a lot of research currently into producing caffeine free tea plants. Traditional farming methods currently take approximately twenty five years to produce a plant which may not be suitable for consumption. As a result alternative methods such as metabolic engineering are being explored and the results look promising.

A Quick Review

So, there’s no real need to give up drinking teas if you don’t want to. I still drink caffeinated teas occasionally, but since finding so many herbal tea alternatives I usually don’t bother.

  • Teas contain antioxidants and other health benefits, but the benefits can be cancelled out by the caffeine content (a build up over time).
  • Decaf teas still contain caffeine and strip away a lot of the healthy antioxidants.
  • There are plenty of good quality herbal alternatives that keep the healthy benefits of tea without compromise.
  • There soon could be metabolically engineered caffeine free teas.

Next Steps

I’m constantly trying out new alternatives and experimenting with what works for me. By keeping an open mind I’ve grown to like drinking tea even more.

I’d suggest that if you like tea and want to reduce or eliminate your caffeine intake, try out a few herbal alternatives, and even the decafs and find what works for you.

Categories
Staying Awake

The Secret to Beating Withdrawal

You Can Beat Withdrawal

One step at a time…

Relatively speaking very few people enjoy discomfort and pain. Our instinct seems to be to avoid them, sometimes at any cost.

Popular culture also encourages us to bypass pain and discomfort by promoting quick fixes and short-term gains.

The ultimate price paid for this line of thought is the preponderance of people that believe that it is near impossible to overcome difficulties that they will face in life and so seek solace in things that lead to addictive behaviors and compulsions.

Once trapped by our compulsions some realize that something must be done to escape but most fail to take the necessary steps to overcome.

What can we do to overcome the internal resistance?

Suffering
Photo by Camila Quintero Franco @quinterocamilaa on Unsplash

Compulsions Allure

Life in general isn’t a cakewalk. Curve balls are everywhere, just waiting around the corner to catch you off guard.

Wouldn’t it be nice to just have a few moments where we don’t have to worry, or protect ourselves from something or overcome that hurdle?

At work or school the hurdle might be a demanding workload. In your personal life it could be a tiresome friend or relative or a difficult situation.

No matter what it is, we can feel worn down and gravitate towards something that can pick us up, even for a few moments.

For example, your workload is demanding more of your time and you feel tired. How about a coffee?

A Dead End Road

Coffee and caffeine are good examples of short-term fixes. First of all, I’m not saying not to consume caffeine or drink coffee ever again, but everything in moderation. Many consume caffeine because it makes us feel more alert, awake and focused.

It is not an exaggeration to say that many actually feel they need a coffee or caffeine fix to make themselves feel like themselves. Such individuals find it difficult to give up caffeine for even a short period of time.

How often have you woken up in the morning craving a cup of coffee? Once you down it, how much better did you feel? There is a high probability that you were suffering from withdrawal as you were asleep for more than a few hours and did not consume any caffeine. The fact that you felt better after having a coffee was due to satisfying your craving.

Unfortunately over time the cravings become normalized to you and you start to think that it is due to caffeine why you feel better, and the lack of caffeine is why you feel so crap.

Without realizing it you’ve conditioned yourself to self medicate whenever you don’t feel great, and to add insult to injury, when you try to break the habit you can experience the following:

  • Restlessness
  • Irritability 
  • Difficulty focusing
  • Lack of motivation
  • Difficulty falling asleep
  • Difficulty staying awake
  • Headaches

Difficulty Leads to Ease

Withdrawal is very difficult and painful. You need the rewards that instant gratification promises, but never fully delivers on, but bare with it!

The secret to overcoming withdrawal is to persevere. Withdrawal is a good sign as it shows that you are breaking the bonds of your addiction. Instant gratification is slavery, and you know this.

By being willing to embrace the pain you actually make it easier on yourself to get through to the other side. The longer you leave taking that initial step, the harder it becomes to even have the will to start.  

Once you start however, keep these points in mind:

  • Take small steps at first. 
    Focus on where you are now not where you want to be.

  • Track the number of days that you can go without coffee and caffeine.

  • Be mindful of your moods.
    For example, you are more likely to give in to temptation when you are tired or stressed.

  • Plan for failure.
    If you fall down, have a plan that will help you get back up on your feet as quickly as possible. Failure doesn’t matter, how long it takes you to try again does, so plan accordingly.

  • Exercise.
    It will help with your moods and encourage you to sleep deeply.

Review

Whatever your take on what I’ve said, if you want progress, if you want to succeed, nothing beats hard work; and hard work implies some pain and discomfort.

By embracing the pain of withdrawal you can grow and become stronger, which will give you more confidence in your own abilities to overcome whatever life throws your way.

Try to implement these points in your plan to overcome withdrawal:

  • Take small steps at first.
  • Track the number of days that you can go without coffee and caffeine.
  • Be mindful of your moods.
  • Plan for failure.
  • Exercise.

Conclusion

In hindsight, after writing this article I realized that what I’m talking about is mental toughness.

This is the key to overcoming anything and finding success. You have what it takes otherwise you wouldn’t be here now!

Use it to get you where you want to be.