How to Cut Back on Caffeine

Speaking up and saying no to coffee.

Even though experts say consuming some caffeine is okay, most adults have a hard time with moderation. Recent studies done at Arizona State University has shown that if you experience anxiety, shakiness, or sleep deprivation, you have a caffeine problem and need to start cutting back. However, it’s not as hard as you think. Below, are some of the easiest ways you can start cutting back on your caffeine consumption, starting with saying no to coffee.

1. Slow Down

I lied partially, you don’t have to completely say “no” to coffee. However, you do need to know it’s time to say no to caffeinated products, such as coffee. Even if you think a few drinks throughout the day is harmless, it’s anything but.

Sure, caffeinated drinks give you the necessary push you need, but most companies don’t tell you how much caffeine is in a serving. Due to this, you could be consuming three times as much caffeine as you should. One of the best ways on starting your caffeine reduction is to start slowing down your consumption of it. This means drinking only one cup of coffee a day. The following week, you should try drinking only one cup every other day, and so on.

2. Ask for an Espresso Shot

An espresso shot has only half the amount of caffeine as a cup of joe, which will satisfy your addiction without overdoing it. However, you can even choose a sugar-free hot chocolate, which also has a healthy dose of caffeine.

3. Drink More Water

Often enough, you can switch to other healthier alternatives that can help you throughout the day that don't come with the health risks that caffeine has. If you’re hooked on soda, drink more water; soda has been proven to dehydrate your body and drinking water can replenish your body to function properly throughout the day.

However, if you’re not completely ready to make the switch, try choosing caffeine drinks, such as caffeine-free Sprite or seltzer water.

4. Drink Caffeine Wisely

There are a number of apps that you can download on your phone to track your caffeine consumption. For example, researchers at Penn State University made an app called Caffeine Zone, which will let you know when you can have caffeine to help your productivity, without causing you sleep deprivation. The app uses the latest coffee studies to help you build healthy caffeine-consuming habits that won’t put you at risk of dangerous health conditions.

5. Choose Coffee Alternatives

We talked about this briefly above, but switching to coffee-like alternatives, you can help satisfy your craving without costing your health. For example, caffeine-free herbal tea is a great choice with a number of great flavors to try out. However, if you don’t want to completely quit coffee, switch over to green tea, which has much less caffeine than coffee, but you won’t have an immense craving for it. Black tea is an even better option, with even less caffeine content, if you’re up for the challenge!

Quitting caffeine isn’t easy. However, with a few lifestyle changes and a little moderation, you can make the change you need in your life. After all, a caffeine addiction can cause your body to undergo serious health conditions such as obesity, high blood pressure, heart disease, etc. Do your body a favor and consume caffeine more wisely before it’s too late. 

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