6 benefits of quitting caffeine

Coffee? Fancy one? Or, have you considered the benefits of quitting caffeine instead? This doesn’t mean you can’t still enjoy a nice warm drink, but perhaps just one without some of the unwanted effects of caffeine. Here I explore 6 benefits of quitting caffeine, which might just convince you to take the plunge, and reap the benefits of going caffeine-free.

6 benefits of quitting caffeine

Have you ever toyed with the idea of giving up caffeine? Well, if you’re wondering if it might be worth it, this blog aims to discuss some of the many potential benefits, including:

Balancing energy levels
Improving sleep and mental wellbeing
Supporting healthy weight loss
Helping reduce the physical and mental symptoms of anxiety
Keeping you hydrated and nutrient-replete
Minimising digestive symptoms

Whilst these benefits may vary from person to person, the potential is there for improvements in all these areas, so what are you waiting for? Here I explore these themes in more detail, so you may have more reasons than one to try going caffeine-free.

How does caffeine work in the body?

Caffeine is considered to be a ‘psychoactive compound’, or in other words, a stimulant. It works by blocking adenosine receptors in the brain. Adenosine is a chemical in the body that is normally responsible for promoting sleep. When these processes are blocked by caffeine, wakefulness or arousal are the by-products instead, thereby having multiple physical and mental effects across the body.

Let’s learn more, and what the effects of decreasing your intake could look like:

1. More balanced energy

Perhaps one of the most well-recognised, or perceived benefits of caffeine, is improving energy levels or giving us an ‘energy boost’. Well, as explained above, through its actions on adenosine receptors, this isn’t untrue. It does, temporarily at least, ‘boost’ energy; but is it the best way to go about it, especially if you’re looking to improve your energy levels in the long-term?

Contrary to popular belief, caffeine doesn't actually provide true energy. It merely stimulates your central nervous system, giving you a temporary boost that eventually will lead to a crash. This is known as ‘caffeine withdrawal’ effects. (1) Instead, by breaking free from the caffeine cycle, you could help to achieve a more sustainable and natural energy balance and have fun with it too, by using a variety of foods and movement to help fuel you sufficiently instead.

Without relying on caffeine to keep you going, you could discover a newfound vitality that doesn't come with the jittery side-effects, as we’ll go on to explore in more detail.

2. Improved sleep and mental wellbeing

Sleep and mental health symptoms very often go hand in hand.

Then, remember that caffeine can often exacerbate the symptoms of stress or anxiety, which could also add to your sleep troubles. See, caffeine stimulates the release of stress hormones which can make you feel more mentally alert initially, but this can soon turn into you feeling agitated or jittery.

Whilst the effects of caffeine could be seen as a net benefit, especially if you require that one-off increase in alertness or energy, if this becomes a routine habit it could affect your ability to relax and unwind enough to nod off when the time comes. This is especially true if you have a source of caffeine too close to bedtime (bearing in mind that the effects can last for some hours, even from as early in the day as lunchtime).

3. Could it help you lose weight?

The conclusions around caffeine and weight are somewhat inconclusive, and of course, there are lots of confounding factors when it comes to dietary intakes of single components; but one thing we do know is that it promotes stress in the body through increases in the stress hormone cortisol, which is generally regarded as unhelpful for body composition (your weight balance). (2)(3)

The problem with your internal stress response is that it’s built to support you through tangible or short-term stressful episodes, states that are generally rare and not meant to last very long. However, if this state becomes chronic, for example as a result of continuous exposure to caffeine (which is still perceived by the body as a source of stress), then, this is when unhelpful side-effects can arise.

Generally, cortisol and other stress hormones in the body will encourage changes in appetite, encouraging cravings for high-carb or high-sugar foods (providing an instant source of energy), and may even encourage the storage of fat around the middle, where there is easy access for it to be converted back into energy by the liver.

These processes can also be evident during other challenging phases, or times of continuous, low-grade stress, such as during perimenopause.

4. It could help reduce the physical and mental symptoms of anxiety

One aspect of your mental well-being that caffeine can have a significant effect on is anxiety. (4)

But are you up to speed on the full spectrum of the possible physical and mental side-effects of anxiety? Caffeine is often more readily associated with the ‘caffeine jitters’, but there may be more to it than that!

Caffeine could potentially exacerbate very real, physical symptoms of anxiety such as palpitations, or even have effects on blood pressure. (5) Not to mention the effects on your mind. (5)

By eliminating caffeine from your daily routine, you could help reduce feelings of anxiety and promote a calmer state of mind. Think better, focus more optimally, have better concentration and mental clarity. Without the stimulation of caffeine, you would be able to approach challenges and stressors with a greater sense of ease.

5. It’ll help you hydrate and cling to nutrients

As a nutritionist, the advice is often to up your water intake. When I give this advice, I often advise that teas and coffees don’t count, and for good reason! The caffeine present in teas and coffee makes them diuretics, and unfortunately, you can lose essential nutrients such as potassium from too much peeing. (6) Caffeinated drinks can also hinder the absorption of nutrients, (6) especially if you enjoy a brew alongside your meals.

When I’m considering something potentially unhelpful in someone’s diet, I’m not only considering what negative effects this could be having, but on a more positive note, what could you be gaining if you replaced it with something more beneficial? I’m thinking plant-based, caffeine-free alternatives such as Bambu, packed full of natural ingredients; vibrant herbal teas; or more water, which is always going to be a positive in my book. Less caffeine means you can hold on to more nutrients.

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6 benefits of quitting caffeine