“I can’t quite coffee because I can’t live without it”

Do you know how many times I have heard this? When I try to talk with my clients about coffee consumption, they often do not like the idea of eliminating coffee or even reducing the amount they drink. As a former coffee lover/ coffee addict myself, I can relate to that. I loved everything about it, the smell, the taste, and the social aspect of it. You meet friends for coffee. What else would you meet them for?

Some of my clients feel that they will not be able to have energy to complete their daily tasks without coffee. Some are worried because of the side effects they would get in the first days of quitting coffee- mainly headaches, foggy brain and feeling tired. Is it a psychological or physical dependency? It does not matter because it is very real to them.

Believe me, I have been there. I felt the same. It has been a few years now that I do not drink coffee daily but only enjoy it occasionally. I feel better than ever before in terms of my energy levels, digestion system and overall health. So, from the other side I can tell you- it is possible to reduce coffee! My clients see improvement in their symptoms even when reducing coffee consumption by half.

Why am I against coffee?

Well, I am not against it. Research has shown that it has health benefits for some people, when consumed in moderation. It is recommended to consume it in moderation because it is a stimulant. This last sentence needs further explanation especially referring to “moderate consumption” and “stimulant”.

Caffeine is known to increase alertness. It works by blocking the effects of adenosine, a brain chemical that makes you feel tired. At the same time, it triggers the release of adrenaline, the “fight-or-flight” stress hormone associated with increased energy (1).

Why is it a problem do you ask? Because it gives us the fake sensation of an energy boost and allows us to ignore our body’s needs. When we feel tired, we are supposed to slow down and rest. Our body is telling us that it needs a break to recharge. Often, instead of resting, we drink coffee and keep pushing forward. We basically ignore our body’s need to rest and “force it” to continue the race. It may become a real problem when we do this as a habit for prolonged periods of time. Eventually, the body’s storage becomes depleted, and we become constantly fatigued and even coffee is not making us feel better. Have you heard the term “adrenal fatigue”? This is it.

Medical doctors do not recognize this as being a “real” problem but at the same time, they cannot explain why their clients feel fatigued, foggy, and do not feel rested after a good night’s sleep, and yet, they have a normal blood test. (Adrenal fatigue is also associated with craving salt).

The term "adrenal fatigue" was coined in 1998 by James Wilson, Ph.D., a naturopath, and expert in alternative medicine. He describes it as a "group of related signs and symptoms that results when the adrenal glands function below the necessary level." He says it is usually associated with intense stress. According to the theory, if you have long-term stress, your adrenal glands burn out from the prolonged production of cortisol. So adrenal fatigue sets in (2).

Just to be clear here- caffeine is NOT the cause of adrenal fatigue. It is just another piece in the puzzle that contributes to having high-stress levels due to stimulating the body to produce adrenaline.

This is related to another problem. We are already highly stimulated every day by listening to the news, dealing with people at work, dealing with family issues, taking care of kids, and you know- life. We do not really need any additional stimulation.

Just like other addictive substances, we should probably not have them in large amounts. A detailed review suggests that although caffeine triggers certain brain chemicals similar to the way cocaine and amphetamines do, it does not cause classic addiction the way these drugs do. However, it may lead to psychological or physical dependency. And there is no denying that it may become habit-forming (3).

It is generally recommended to consume low to moderate amounts of caffeine. The only challenge is that one size does not fit all, and it is impossible to establish what is considered a moderate consumption for each person. For example- one cup a day may be considered a low amount, but the question is for who? For one person, one cup a day would be good and lead to no negative symptoms but for others, one cup a day would be too much. Everybody is different, genetically, health history is different, diet and environment are different and stress levels are different. That is why coffee consumption should be adjusted to you personally while taking into consideration all these details (and a few more).

Caffeine is known to increase alertness and is known to cause some side effects- anxiety, heart palpitations, insomnia, restlessness (4)

- Anxiety

It works by blocking the effects of adenosine, a brain chemical that makes you feel tired. At the same time, it triggers the release of adrenaline, the “fight-or-flight” hormone associated with increased energy (1). However, at higher doses, these effects may become more pronounced, leading to anxiety and nervousness. In fact, caffeine-induced anxiety disorder is one of four caffeine-related syndromes listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM), which is published by the American Psychiatric Association.

Modest doses have been shown to cause rapid breathing and increase stress levels when consumed in one sitting. One study in 25 healthy men found that those who ingested approximately 300 mg of caffeine experienced more than double the stress of those who took a placebo (5).

- Insomnia

Caffeine can make it difficult to get enough restorative sleep. You may not realize that too much caffeine is interfering with your sleep if you underestimate the amount of caffeine you are taking in. Although coffee and tea are the most concentrated sources of caffeine, it is also found in soda, cocoa, energy drinks and several types of medication. For example, an energy shot may contain up to 350 mg of caffeine, while some energy drinks provide as much as a whopping 500 mg per can. Importantly, the amount of caffeine you can consume without affecting your sleep will depend on your genetics and other factors.

Research has shown that while caffeine remains in your system for an average of five hours, the time period may range from one and a half hours to nine hours, depending on the individual (6)(7)(8).

- Digestive issues

Although small to moderate amounts of coffee can improve gut motility, larger dosages may lead to lose stools or GERD (9)(10). Coffee is not recommended for people that suffer from IBS, high blood pressure, glaucoma, overactive bladder, heart conditions (Arrhythmia), women going through menopause, pregnant women, epilepsy, diarrhea.

Coffee substitute

Ladies and gentlemen (drum roll), I’m happy to introduce you to Chicory coffee. Or as my family calls it- “fake coffee”. It smells like coffee and tastes like it (well, at least close enough). I use my favorite oat milk and make myself a chicory latte. It is a satisfying substitute (both physically and mentally).

Chicory “coffee” is a beverage made using the roots of the chicory plant, which are roasted, ground and brewed into a coffee-like drink. it is believed to have originated in the 1800s in France during a massive coffee shortage.

If you need a little more convincing, chicory root coffee has a few benefits besides the fact it is caffeine-free.

-Chicory root is a good source of fiber, which may help improve several aspects of your digestive health.

It may help improve the health of the gut microbiome, which is believed to have a strong influence on general health and well-being (11). This is because chicory contains inulin fiber, a type of prebiotic that promotes the growth of beneficial bacteria in the gut. Several studies have shown that supplementing with inulin could increase the concentration of certain strains of healthy bacteria in the colon (12)(13).

Studies also show that chicory may help improve bowel function and reduce constipation. A recent study had 44 people with constipation supplement with chicory inulin. It was found to increase stool frequency and softness, compared to a placebo.

-The inulin in chicory coffee has been shown to help manage blood sugar levels in both human and animal studies (16). Inulin has also been linked to increased weight loss and improved gut health (14)(15).

- Although inflammation is a normal immune system response, chronic inflammation is thought to contribute to conditions like heart disease, diabetes, and cancer (17). Some animal studies have found that chicory root may possess anti-inflammatory properties (18).

But Chicory -coffee is not for everyone.

- If you are pregnant, you should avoid it. Chicory coffee is not recommended for pregnant women, as chicory has been shown to trigger miscarriage and menstrual bleeding.

- people with an allergy to ragweed or birch pollen should avoid chicory to limit negative side effects.