Caffeine is consumed by millions or even billions of people every day to increase wakefulness, destroy fatigue and improve concentration. Drinking up to 350 mg of caffeine daily is considered safe for healthy adults. It equals to 4 cups of brewed coffee or two energy shot drinks. Even for healthy adults, heavy caffeine consumption can cause side effects.
Drinking caffeine from natural sources such as tea and organic coffee is fine when consumed once or twice daily, but drinking 4 or more cups of Espresso’s, and or energy drinks, energy and weight loss pills cause caffeine build up in the body and have numerous long-term adverse effects.
Following are some of the common drinks and beverages that contain caffeine:
- Depending on how it is brewed, an 8-ounce brewed coffee has anywhere from 50 to 110 mg.
- 8-ounce tea contains 15 to 85 mg of caffeine.
- 1 ounce of milk chocolate contains 6 mg of caffeine.
Heavy daily caffeine consumption — more than 500 to 600 mg a day- has negative side effects for example:
- Restlessness.
- Nervousness.
- Insomnia.
- Fast heartbeat.
- Irritability.
- Muscle tremors.
- Stomach upset.
How to Overcome Caffeine Addiction
Don’t get me wrong, caffeine is great if used correctly, but when you get addicted, it’s a big problem. Just think how much caffeine you consume every day, a morning cup of coffee is understandable, but consider how many caffeine there are in tea and sugary drinks. All add up quickly, and you become addicted to caffeine. The hardest part of the struggle is the quitting process.
This process is the ideal time to switch to eating healthy and balanced foods to support your body during this resourceful transformation. Consume fresh, colorful veggies and fruits, fish and lean meats, avoid processed foods and high glycemic carbohydrates.
There are significant withdrawal symptoms associated with this approach such as headaches, anxiety and insomnia. Follow a step-by-step cut back method, for example, if you are used to drinking six cups of coffee per day, start by cutting down to five. Once you get used to this level of caffeine, then cut down to four or three, then two and eventually zero. This method will be less complicated for you and cause fewer withdrawal symptoms.
Cutting back gradually is not an easy process; you have to follow a guideline and self-discipline. Lets’ discuss them:
Count your caffeine consumption
The first thing you have to do is keep track of how much caffeine you consume daily. Take an accurate note of your caffeine intake; it will make it easier for you to bring down your caffeine intake to a reasonable level. You will know where you are struggling and make adjustments accordingly.
Drink low or no-caffeine drinks
You can try Teeccino, a caffeine-free herbal tea that roasts up and served just like coffee. You can also try Japanese mugicha or roasted barley tea, available online or at your local Asian market. Consuming one or two cups of caffeine free drinks will help you to overcome this addiction.
Drink water
Cold or hot water flavored with tropical fruits or citrus or lemon or other flavorful mixers can be an ideal replacement of soda.
Cut back slowly
Following cold turkey method is a recipe for disaster. You are used to drinking a lot of caffeine, and sudden withdrawal will make you feel miserable and you many just give up the quitting process. Cut back slowly, if you are drinking 6 or 8 cups daily, reduce one cup every week and within a month, your caffeine addiction will come to a manageable level.
Change your usual drinking pattern and drink different coffee drinks
If you use to drink a standard cup or a multi-shot espresso, change it to something that has less caffeine like drinking an Americano.
Avoid other caffeinated beverages
Avoid caffeinated sodas and colas and drink lemonade, and water. Gradually reducing caffeine can be hard for you if your problem is psychological. You can follow a few tips to trick your brain and body that you are drinking the same amount of caffeine.
Natural Remedies for Caffeine Withdrawal
Caffeine is intensely addictive and has a few painful withdrawal symptoms, including: headache, nausea, muscle pain and fatigue. Consuming caffeine constricts the blood vessels in the brain cells. When you lower caffeine consumption, it causes sudden swelling of the blood vessels and headaches. In some cases, headaches may develop into a severe migraine.
Following are five natural remedies for caffeine withdrawal:
Ginseng
Ginseng is beneficial for individuals who are trying to quit caffeine gradually. It lessens the caffeine withdrawal symptoms and makes the transition process to a caffeine-free life much easier. Gradually decrease your caffeine consumption and take ginseng supplements or add ginseng to your coffee.
Caffeine naturally shrinks the blood vessels and ginseng acts in the opposite direction by naturally opening the blood vessels. Start to take the ginseng before you begin to lower your caffeine consumption because once headaches have started, ginseng can’t prevent it. Ginseng is a preventative method.
Magnesium and Calcium Supplements
You can use magnesium oil to deal with caffeine withdrawal symptoms. You spray and rub the magnesium oil directly onto your skin, this way it is absorbed quickly. Caffeine drains your body’s natural supply of magnesium and magnesium supplements provide you instant relief from caffeine withdrawal symptoms.
A good magnesium supplement should contain chloride from the Zechstein sea mineral deposits. Magnesium also helps to improve mood, relieve stress, aids in detoxification and encourages healthy skin. When using it for the first time avoid sensitive areas because it can sting mildly. Don’t get discouraged by it, magnesium oil is an amazing product, and you will feel relaxed as soon as you start to use it. Your body also needs calcium to process magnesium so take a calcium supplement as well. Foods high in magnesium include buckwheat flour, artichokes, cashews, spinach, black beans and almonds.
Right Nostril Breathing
Recent research by Svyasa University shows that right nostril breathing can be used as a natural remedy for caffeine withdrawal. The process is simple: gently press and close the left nostril and breathe only through the right nostril for a few minutes.
The study found that right nostril breathing increases oxygen levels, blood glucose and blood pressure levels in the body. This type of breathing acts as a natural stimulant and produces the effects of caffeine without the side effects. This kind of breathing causes the blood vessels in the brain cells to constrict, balance the swollen vessels and provides a natural remedy for caffeine withdrawal symptoms.
Caffeine withdrawal can also cause a decrease in blood sugar, the right nostril breathing increases body’s blood sugar and balances it. Use only the right nostril breathing because the research also shows that left nostril breathing has the opposite effect. The right nostril breathing increases the blood pressure, so high blood pressure patients can’t use this method.
Homeopathic Herbs
You can use homeopathic herbs as a natural cure for caffeine withdrawal symptoms. “Caffeine Free” by Liddell Laboratories is a liquid form of a homeopathic herbal mixture. It contains a mix of herbs that calms nerves, ease mood swings and relieve anxiety. Usually homeopathic remedies contain a small amount of caffeine to relieve your headache, but not enough to jeopardize your withdrawal process.
The homeopathic remedies function in the same way as traditional pain relief medicines. You should use it according to the directions and for short periods of time. Most people find these homeopathic herbs useful. Check your local natural foods store or the homeopathy section of whole foods for homeopathic herbs.
Restorative Yoga
If you are experiencing muscle pain, fatigue, and minor headaches, restorative yoga practice can be very useful. Avoid high-intensity yoga poses and practice restorative yoga during this period. Restorative yoga poses help your body to adjust gently with the caffeine withdrawal. It helps you to manage stress and rejuvenates you if you are feelings fatigued. Practice headstand, forward folds and downward-facing dog to treat headaches.
Healthy Alternatives to Coffee
Chicory root coffee
Powdered chicory plant can be consumed as a caffeine-free, healthy, coffee-like warm beverage. It contains beta-carotene and has a protective effect on the liver. You can brew chicory root coffee in your coffee pot, and it smells similar to real coffee.
Wheatgrass
Drink wheatgrass drink instead of coffee; it contains many different vitamins and minerals.
Dandelion root coffee
Dandelion root is a herb to treat digestive troubles and upset stomachs. It is surprisingly tasty, and you can drink it just like coffee, try Dandy Blend, an instant coffee made from this root. You can purchase roasted dandelion root from your local health food store and brew your own. Dandelion root contains vitamin C, D, and beta-carotene. It also has anti-cancer properties.
Yerba mate
Yerba mate tea is a favorite coffee substitute. It’s low in caffeine and rich in vitamins, minerals and antioxidants. Drink it in moderation to avoid any possible side effects. I haven’t tried this, but many people supported it.
Coffee Substitute
Coconut water
My favorite option. Coconut water acts as an excellent home remedy for caffeine addiction. It contains electrolytes and gives your body energy and enzymes in coconut water cleanse your body. Coconut water also helps to prevent fatigue after drinking too many caffeinated beverages. Alternative – lemon water.
Ginger tea
Ginger tea improves digestion and prevents diarrhea that may occur from caffeine withdrawal.
Chamomile tea
Caffeine can cause you to become restless and increase stress while chamomile tea helps to relieve stress and anxiety. Chamomile tea also helps with caffeine withdrawal symptoms.
Garlic tea
Garlic tea reduces caffeine cravings and contributes to producing a calming state of mind. I hate garlic tea, but I do enjoy eating garlic with something else.
Peppermint tea
peppermint tea calms your agitated mind during caffeine withdrawal and stops restlessness in the body.
Saying Goodbye to Caffeine – Useful Tips
Another methods for you to overcome caffeine addiction:
Follow a routine where you are forced to limit your caffeine intake.
Regularly drinking water is an effective way to overcome your caffeine addiction. Water improves your mood and provides energy.
When you get the caffeine craving, drink something entirely different, like drinking some hot soup or hot water and break the usual habit to respond.
Understand that your body craves stimulus. Take a vacation and make it an active vacation with new and pleasant sights, sounds, motion and new experiences.
Having a positive mindset is important when you are trying to overcome caffeine addiction.
Take enough rest and sleep regularly so that you don’t get dependent on drinking coffee and other caffeinated products.
Change your morning routine. Instead of drinking a cup of coffee, take a walk and breathe fresh, clean air. Drink water with a twist of fresh lemon.
Get outside every morning and afternoon. Breathe fresh air and get plenty of natural sunlight.
For a few days, don’t set alarms and sleep as much as your body wants.