It’s quite easy to have an affectionate or hateful relationship with coffee. The 8.30 a.m. Americano makes you feel slack-jawed and bouncy-tailed for your morning rendezvous However, it can leave you feeling anxious at lunchtime around. An afternoon cup of tea can keep you from falling asleep off at work however it keeps awake for hours after your sleep time. Once the cons begin to take over the advantages, you could consider putting an end on your caffeine addiction.
However, giving up your favorite combatant of fatigue doesn’t have necessarily mean a miserable experience. A registered dietitian shares guidelines on how you can quit caffeine and make the transition as easy and as energizingas is possible.
What Is Caffeine?
Caffeine is a natural substance that is found in over 60 plant species (think tea leaves, coffee beans cacao pods, and tea leaves) however it is also used in snacks, energy drinks and bars, as per the National Library of Medicine (NLM). After consumption caffeine, it inhibits the neuromodulator adenosine binding to receptors in the brain. This is the reason that makes caffeine so energizing in that adenosine slowed down the activity of neurons and causes you to feel tired when it binds to the receptors it is linked to in the brain, as evidenced by research.
Additionally, it boosts the activity of the central nervous system which increases the speed at which messages are transmitted through your brain into your body, claims Abby Chan, M.S., R.D.N., a registered dietitian nutritionist and owner of the The EVOLVE Flagstaff located in Arizona. “It gives your brain this energetic feeling — this alertness and acuity,” she says. Because caffeine is absorbable within 45 minutes after consumption and you’ll begin feeling its energy-boosting effects as soon as you’ve had that beverage of Joe. (Related: The Best Coffee Subscription Services to Get Your Caffeine Fix)
How Much Caffeine Is Too Much?
It is generally acceptable to consume 400 milligrams of caffeine a daily, which is roughly five or four 8-ounce cups of regular coffee according to the U.S. Food and Drug Administration (FDA). To give you an example that an 8-ounce cup coffee is typically 80 to 100 milligrams. An 8-ounce cup of black or green tea is averaging 30-50 milligrams, while a 12-ounce caffeinated soft drinks contains 30-40 milligrams. If you drink more than the recommended quantity, you may suffer adverse effects like shakiness or headaches, insomnia dizziness, dehydration and anxiety according to NLM.
But how fast you process coffee, which can be greatly dependent on genetics, may affect how much the effect it has on you, according to Chan. People who process the stimulant quickly are likely to feel active and awake and may experience a boost in mental and memory function within 15 minutes following the consumption of an espresso She says. On the other hand, people who process it slower tend to be more susceptible to the effects of caffeine, and may experience increased adverse effects, she says.
“One of the signs of being one of these slower metabolizers of caffeine is a racing heartbeat,” Chan claims. Chan. “So, even if it’s a normal cup of coffee, [you’re] feeling like your heart’s going to beat out of your chest, you’re getting a headache, having jitters or anxiety, and, specifically, insomnia.”
Who Should Consider Limiting or Quitting Caffeine?
Women who are expecting should limit their caffeine consumption to 200 milligrams. This is because the stimulant could be absorbed through the placenta and into the baby. There are fears of a possible connection between exposure to caffeine and miscarriage risk according to the American College of Obstetricians and Gynecologists (ACOG). (FTR The ACOG says there’s not enough evidence to establish whether there’s a link between high intake of caffeine as well as miscarriage.
It is also recommended to stay clear of or reduce your intake of caffeine consumption if you experience anxiety, migraines, gastroesophageal reflux ulcers or diseases or hypertension, irregular heartbeat or sleeping disorder (e.g. insomnia) According by the NLM.
However, medical reasons aren’t the only reason for stopping caffeine, says Chan. “There are a lot of benefits to just not being reliant on something,” Chan declares. “Not feeling like, ‘if I don’t have this thing, I won’t be able to function.'” This is why Chan urges regular users of caffeine to take seriously at their relationship to the stimulant and think about whether it’s helping or negatively impacting your life.
“Just check in and see whether you feel better without this,” Chan advises. “…What do you think are advantages and what does it improve your life or affect your life that you don’t think about it?” Think about the benefits of drinking caffeine that you love such as the taste of coffeeor the scent from tea or perhaps the soothing routine of making an espresso each morning? Do you know of other caffeine-free methods to enjoy these same advantages? (Related: I Gave Up Caffeine and Finally Became a Morning Person)
How to Quit Caffeine
No matter the reason you’re quitting coffee, you’re better off gradual reduction of your intake instead of. making the decision to go cold turkey, as per The Cleveland Clinic.
When you stop drinking the habit of drinking caffeine, regular users might experience withdrawal symptoms, such as fatigue, headaches, decreased energy and alertness, difficulties in concentrating, and irritability, as per research conducted by the National Center for Biotechnology Information (NCBI). The more caffeine you consumed prior to eliminating it out of your diet and lifestyle, the more severe these adverse effects could be. These unpleasant symptoms can develop quickly: They usually kick off between 12 and 24 hours after stopping caffeine and can last for up to 9 days, as per the NCBI study.
A gradual reduction in your intake of caffeine can, however, aid in preventing these signs as per the NCBI and won’t be as limiting. If you normally drink at least two cups of coffee each day, for instance you can gradually cut down to one cup. After that, change to one cup of half-caf coffee and, eventually, decaf, says Chan. “Slowly start to wean yourself off of it so you don’t have some of the negative effects, feeling like you can’t focus or being that miserable human in the morning.”
Although decaf has only about 2-15 milligrams caffeine per 8-ounce glass, the similar taste as well as the ritual of drinking the perfect cup of Joe may fool your brain into thinking it’s really the real thing according to Chan. To avoid this, take a look at drinking a non-caffeinated beverage when you normally consume soda or a latte in the event that you’re cutting out caffeine completely immediately Chan says. Chan. “That can take the place of that comfort aspect so removing caffeine doesn’t feel so abrupt.”
If you’re the type of person who would go to a cup of matcha or a cup of soda for a boost of energy (think of that three p.m. crash) be sure to check your hunger signals, according to Chan. “One of the signs of being hungry is feeling fatigued and not being able to focus,” Chan explains. “So first and foremost, ask yourself, ‘Do I need a snack?'” If you’re feeling satisfied and full take a look at the amount of water you’ve consumed throughout the day, since fatigue could be an indicator of dehydration as per the NLM.
If you’re Hydro Flask is overflowing with water Consider sipping a glass water from the H2O to boost you energy. If you’re confident that you’re hydrated, “just go grab yourself a cup of herbal tea or something that’s comforting,” Chan suggests. Chan. “That can also be a distraction if you feel like you’re in that mental slump.”
You could also consider consuming the adaptogens (herbs and plants thought to help combat the effects of stressful circumstances) like Rhodiola rosea or Schisandra Chinensis, which study has shown to have anti-fatigue properties. “Blends of ashwagandha and reishi can also improve focus and mental functioning without giving you that jittery, super-energetic feeling,” Chan says. Chan.
“But with those, you need to remember, if you’re getting it in some sort of powder, the supplement industry is not regulated. So what they’re saying is in it may not actually be in it.” (And keep in mind that it’s recommended to consult your physician prior to adding supplements to your regimen.)
When you’re making the shift to a caffeine-free life Be sure to check in with yourself what you’re feeling according to Chan. Do you feel less stressed? Do you not experience more of a crash in the middle of the day? Are you sleeping more peacefully? The results you observe will give you the push you’ll need to carry on with your coffee-dodging journey.
