The Netherlands is among the top 5 biggest coffee drinkers worldwide. For many people, coffee is an important part of the day. It is not only an energizer, but also a social ritual. "Shall we have a bakkie?" is a common question, even among people who hardly ever drink coffee. Yet coffee does not only have benefits. Caffeine affects various bodily functions and stimulates stress hormones. Therefore, drinking less coffee can have a positive impact on your energy, sleep and overall health. In this article, you'll discover why drinking less coffee can be a wise choice and how to go about it.
What does coffee do to your body?
Coffee is a powerful stimulant that makes you more alert and makes you feel energized. This is mainly due to the action of caffeine. Although it gives a nice boost, it affects your body in several ways:
- It stimulates the production of stress hormones
Every time you drink coffee, it increases your cortisol and adrenaline levels. These are hormones your body produces in stressful situations. One or two cups a day can improve your alertness, but when consumed in excess, it can lead to restlessness, anxiety and insomnia. Two cups (200 mg of caffeine) can raise your cortisol levels by as much as 30% within an hour. Especially during stressful periods, too much coffee can put extra strain on your body. - It increases dopamine, but makes you dependent
Coffee stimulates the production of dopamine, a neurotransmitter responsible for that fine, energetic feeling. This makes coffee attractive, but also addictive. As you drink more coffee, your body gets used to it and you need more and more to achieve the same effect. - It blocks adenosine, a calming substance
Adenosine helps your body relax and prepares it for rest. Caffeine blocks the action of adenosine by occupying the receptors in your brain. This causes you to stay awake longer, even when you actually need rest. This can cause you to pass yourself by and become overtired. - It can disrupt your sleep and stress levels
Do you drink coffee late in the day? If so, it can affect your sleep. Some people have a genetic predisposition that makes their bodies break down caffeine less quickly. This can cause insomnia and increased stress. If you find that you are not sleeping as well, it is smart to avoid coffee in the afternoon and evening.
Why drinking less coffee is important
Drinking less coffee can have many benefits for your body and mind. Overuse can lead to dependence and withdrawal symptoms when you stop. Typical symptoms include headaches, fatigue and irritability. This is because caffeine affects the adenosine receptors in your brain.
Fortunately, this effect is temporary. When you drink less coffee, your body recovers and the extra receptors disappear. This returns you to a natural balance. You find that you can function just fine without coffee and that your energy is less dependent on an external stimulus.
How much coffee is too much?
Not everyone reacts the same way to caffeine. How much coffee you can drink without experiencing negative effects depends on several factors:
- Genetic predisposition: Some people break down caffeine faster than others. This determines how long caffeine stays in your system.
- Mental and physical condition: During periods of stress or fatigue, you may be more sensitive to the effects of caffeine.
- Lifestyle: If your liver is already busy breaking down alcohol, drugs or toxins, caffeine can weigh more heavily on your body.
On average, it is advised not to consume more than 400 mg of caffeine per day, which is about four cups of coffee.
How do you stop or build off coffee?
Cutting down or quitting coffee can be challenging, especially if you're used to drinking several cups a day. These tips will help you make it easier:
- Build off slowly
If you drink four to eight cups a day, it is best not to stop this abruptly. Start by reducing one cup a day for a week. This way you give your body time to adjust. - Replace coffee with alternatives
Choose tea, herbal drinks or decaffeinated coffee. This gives you a similar drinking routine without the drawbacks of caffeine. - Stay well hydrated
Drink plenty of water to support your body in getting rid of waste products. This also helps reduce withdrawal symptoms, such as headaches. - Move more
A short walk or a few squats can improve your blood circulation and increase your energy. This can reduce cravings for coffee. - Ensure a healthy lifestyle
A good sleep routine, healthy eating and adequate exercise will help you maintain your energy naturally.
The benefits of drinking less coffee
Drinking less coffee can lead to:
- Less dependence on caffeine.
- Better sleep and deeper recovery.
- Less restlessness and a more stable energy level throughout the day.
- Improved stress management.
Coffee can be delicious, but it is important to find a balance that suits your body and lifestyle. By being intentional about your consumption, you can enjoy its benefits without adverse effects.
With these insights, you can begin to have a healthier relationship with coffee, staying energized and balanced.
