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How to Drink Less Coffee: 7 Best Practices

28 października 2025

3 min czytania

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Coffee improves memory, mood, and concentration, has beneficial effects on liver health, and even helps to avoid Parkinson's disease. However, it also negatively affects the nervous system, raises blood pressure, and is addictive — especially if you drink too much of it.

Najważniejsze wnioski

Coffee improves memory, mood, and concentration, has beneficial effects on liver health, and even helps to avoid Parkinson's disease.
Lifehack 1: Reduce the quantity gradually
Lifehack 2: Dilute the coffee

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Autor artykułu

Dr. Mary

Cardiologist

Lifehack 1: Reduce the quantity gradually

Because coffee is addictive, giving it up abruptly will make you feel worse. To help your body adjust, reduce your dose gradually. If you drink four cups of coffee a day, drink three and a half, then after two or three days reduce to three cups, etc. This way you will reduce the symptoms of caffeine withdrawal including headaches, irritability, nervousness, and nausea.

Lifehack 2: Dilute the coffee

It will still taste the way you like it, but the caffeine content will decrease, and with it the risk of withdrawal. You can also replace one cup of natural coffee with decaffeinated coffee or just add it to a cup of regular coffee. Gradually change the ratio in favor of the decaffeinated beverage.

Lifehack 3: Alternate with tea

Try drinking green or black tea in the morning instead of coffee. Tea will perk you up, but it has less caffeine. The average cup of black tea contains about 47 mg of caffeine, while green tea contains about 25 mg. The same cup of coffee has 75-165 mg. Feel the difference!

Lifehack 4: Drink cocoa in the morning

Cocoa is low in caffeine but high in theobromine, a mild central nervous system stimulant. Cocoa is rich in B and PP vitamins, calcium, potassium, magnesium, iron, and phosphorus. In addition, it is a good stimulant for brain activity.

Lifehack 5: Give up the extra cup

Don't exacerbate your caffeine addiction with the habit of having a cup or two of coffee in the morning. Ask yourself if you really need that extra cup.

Lifehack 6: Size matters

Instead of a large cup of coffee, order a small one the next time you are at the coffee shop. For example, the Starbucks medium and large lattes each contain two servings of espresso, while the small contains only one.

Lifehack 7: Try chicory

Chicory is very similar to coffee, so it's quite possible to trick your taste buds. Chicory coffee is thought to have originated in the 1800s in France during a time of shortage of regular coffee. Chicory is especially good to drink for those who are losing weight. It contains inulin, a prebiotic that is good for gut health and normalizes microflora. Additionally, chicory is rich in vitamin B6 and manganese, which has a positive effect on the nervous system.

How do you know whether you should limit your coffee intake?

Most people do not need to give up coffee completely. One-two cups of your favorite drink will not harm a healthy person, and it even has some health benefits However, if you suffer from one of the following health conditions, it's better to say goodbye to coffee.

Sleep disorders, such as insomnia
Ulcers or GERD (gastroesophageal reflux disease)
Migraines or chronic headaches
High blood pressure
Increased nervousness and anxiety
Rapid or irregular heartbeat

Those taking stimulants, antibiotics, or asthma medications should be careful with their coffee intake as these medications may interact with caffeine. Coffee is also contraindicated in children, adolescents, pregnant women, and women who are lactating.

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