Reasons For Cutting Back On Caffeine And How To Do It

Probably one of the finest things that can happen to night owls is caffeine. Caffeine will keep you from feeling sleepy when you have to get up early in the morning. But it doesn't stop there. Students have found that caffeine helps them stay up late and study for tests. A serving of 75 mg of caffeine can boost alertness and concentration, while a dose of 160–600 mg can enhance memory, mental alertness, and speed reasoning.

But there are a few things you should know before you grab that energy drink, cup of tea, or coffee. According to physician Daniel Amen, a psychiatrist and expert on brain disorders, "Many people are unaware that the brain is composed of 85% water, so anything that dehydrates you, like caffeine, is bad for your brain."

The issue is that caffeine is an addictive and mind-altering substance. Although coffee has softer effects, it works on the brain in the same ways as cocaine and heroin. When you try to cut back on caffeine, you experience a splitting headache, fatigue, and depression. Even if you wish to quit and become a certified caffeine addict, these side effects compel you to relapse. Physical withdrawal symptoms, such as headache, exhaustion, nausea, vomiting, loss of appetite, listlessness, depression, and a strong desire for your favorite beverage, may be present if you are hooked.

Muscle disintegration is arguably one of the most severe negative effects of caffeine addiction. Damaged muscle fibers may enter the bloodstream as a result of this illness, which could result in kidney failure and other issues. Excessive caffeine consumption has been connected in studies to this syndrome.

You should certainly cut back on or cut out coffee from your diet for these and other reasons.

Here are some suggestions on how to accomplish this slowly but successfully.

1. Examine how much caffeine you consume.

The issue with caffeine addiction is that most people don't realize they have an addiction. Awareness is the first step toward rehabilitation. Nevertheless, you begin by determining how much caffeine you consume on a daily, weekly, or monthly basis. You might be missing out on some caffeine sources. Some things, like coffee, tea, and soda, are more obvious than others. “Energy drinks can contain large amounts of caffeine, and they are not required to tell you how much caffeine is in a serving,” said Melinda Johnson, a registered dietitian at Arizona State University. Other sources include common over-the-counter drugs, chocolate, and gum.

2. Slowly cut back on your intake.

Caffeine causes withdrawal symptoms, so cutting it out of your diet suddenly could be more detrimental than beneficial. You should therefore probably cut back on your consumption gradually. Start by halving the teaspoon if you use it frequently. Then even less, and then less than that. Try adding additional water to your coffee maker each morning or combining decaf and caffeinated coffee.

3. Replace caffeine with different beverages.

When caffeine is all your body wants right now, it's difficult to avoid it. Therefore, you should drink water instead of caffeinated beverages. Water fulfills the requirement for a liquid and is a healthy option. Additionally, water keeps you hydrated and naturally eliminates caffeine from your body. Make the gradual transition from normal coffee to decaf if you drink it. First, switch between regular and decaf coffee, then gradually transition to more decaf and then stop using regular coffee.

4. Try something different

This time, try a new, healthier option to deceive your system if you're used to drinking anything warm in the morning. In terms of flavor and aroma, herbal teas are excellent. For instance, compared to ordinary tea or coffee, green tea is a far healthier option with substantially less caffeine.

The caffeine content of a 230-ml cup of green tea ranges from 30 to 50 mg. About eight cups of green tea, or 400 mg of caffeine, is the daily maximum that is advised. You might want to try other options like chamomile tea, purple tea, or even fruit teas if this isn't your thing.