Many people say they do not function in the morning before they have a cup of coffee, and some may actually be addicted to caffeine and have trouble functioning without their regular dose. The harmful effects of caffeine addiction are not a new health discovery, but what matters is the daily dose you consume. It is important to note that even if you are sure that caffeine does not affect you negatively or that it has a positive effect on your body, the many benefits of detoxing from this substance will undoubtedly improve your daily functioning and overall health. The following guide will explain why you should reduce your caffeine intake along with some tips to help you overcome various side effects that may arise and make the detox process much easier and easier than you thought.
Note that when talking about caffeine, coffee beans or chocolate should not be considered, because of many beverages, such as cola, tea, and energy drinks, also contain this substance. The maximum recommended daily dose for an adult is 400 mg.If you exceed this amount, you probably have an addiction problem, and the next article is just for you.
8 wonderful things that will happen to you after rewarding caffeine:
Most people claim they are not caffeine addicts, but an American study has shown that one cup of coffee a day is enough to get into this substance. People who consume caffeine are not necessarily aware that this is a substance that creates dependence and that its consumption beyond the recommended dosage can cause serious damage. In light of the awareness of the harmful effects of caffeine, and although withdrawal from it is not simple, you must not give up the positive things that will happen to your body once you moderate your consumption.
1. Lower blood pressure
Caffeine increases blood pressure and makes the heart muscles overheated. A 2004 study found that increased caffeine intake may contribute significantly to the development of cardiovascular disease, and many experts recommend that people suffering from these diseases avoid caffeine altogether. Another study published in 2011 found that sweetened beverages raise your blood pressure the more you drink them, so you should also reduce your intake of sweetened beverages and enjoy many health benefits.
2. Significant decrease in the number of panic attacks
Researchers are increasingly becoming aware of the important role of caffeine in stress and panic attacks. Excessive amounts of caffeine can cause sweat in the palms, ringing in the ears and increased heart palpitations, known as symptoms that occur during panic and anxiety attacks. People who began caffeine withdrawal claimed that in the first few days their mood improved and physical reactions to different stressful situations were much calmer.
3. More white teeth
The acidity of the coffee erodes the enamel and stains the teeth, and in the long run, consistent consumption of coffee can cause rot in the mouth. The chemical origin of the tannins that contain the coffee beans is similar to the blackness (the material that turns the paper into yellow), and they make your smile lose its gleaming whiteness. It is also hard to get rid of coffee stains on teeth more than other stains, according to a study comparing tobacco and coffee stains on teeth where coffee stains were more resistant and harder to remove than stains caused by smoking.
4. Your sleep quality will improve
Most people think that caffeine consumption helps them stay alert during the day, and as soon as they feel a bit sleepy they immediately drink coffee or an energy drink. This action creates dependence and a destructive cycle of fatigue, as the caffeine you consume on a daily basis and at a fixed time makes you need it more and more. Ironically, tiredness appears as soon as the body does not get the regular dose of caffeine it has become accustomed to, and not due to lack of sleep or irregular sleep, as many people assume. A 2007 study found a direct link between caffeine intake and sleep disturbances and fatigue during the day (even among children and youth), and another study showed that any caffeine intake up to 6 hours before bedtime could impair your sleep quality.
5. Fewer headaches
If you regularly suffer from headaches without a known medical reason, it may be related to drinking coffee, or in other words, to caffeine addiction. If your body is used to receiving its caffeine at a certain time, but for some reason, you have not consumed it in time, a headache is one of the first symptoms to appear when the body feels a lack. Dr. Stacey Sigmon of the University of Vermont explains that the lack of caffeine affects blood flow and disrupts the brain waves, causing headaches, and if you take care to gradually reduce your daily caffeine intake, you will feel the difference and your headaches will stop.
6. Weight loss
You may have heard that caffeine intake can help you lose weight, so you may be asking yourself how caffeine withdrawal can do exactly the same thing. Well, if you drink coffee with 2 teaspoons sugar (135 calories) or milk (about 190 calories) or whipped cream (about 200 calories), you increase the number of calories per drink. Two or three cups of coffee or sweetened drinks with caffeine a day, consume about 2,600 to 4,000 extra calories in one week, and these are definitely calories you can save to help yourself lose weight.
7. Your heartburn will disappear
According to many experts, caffeine increases the acidity in the stomach, which causes the unpleasant sensation called heartburn. Amazingly, regular coffee and decaffeinated coffee make acidity in the stomach much more than caffeine alone, and actually drinking coffee is one of the main causes of heartburn. So if you feel heartburn often it is recommended that you stop consuming caffeine drinks, it can prevent you from this unpleasant feeling.
8. Your hormonal balance will return to normal
Hormonal imbalance affects the overall health of most people physically and mentally. Studies have shown that caffeine consumption raises blood sugar levels and suppresses the secretion of growth hormone, which stimulates bone growth in children and adolescents. In addition, one of the hormones that are related to our level of alertness and ability to function during the day is the cortisol hormone. While many consume their first dose of caffeine in the morning, our body has a natural mechanism that is supposed to wake us up to cortisol levels that reach a peak mainly between 8-9 am. Because of this natural mechanism, experts recommend not consuming caffeine during these hours, and scientists argue that caffeine intake during cortisol secretion will reduce the effect of caffeine in the short term and make the body more resistant to its stimulating effect in the long term.
Effective tips to help you quit caffeine:
Most experts recommend caffeine withdrawal gradually rather than all at once. To begin the detox process properly, reduce the number of cups of coffee or tea you drink during the day. For example, if you are consuming 4 or 5 cups of coffee per day, try to drink only 3 cups a day for the first week, and gradually reduce the amount over the next two weeks.
Instead of drinking coffee in the morning, try replacing your drink with a glass of hot water with freshly squeezed lemon juice or green tea. Tea contains a tiny amount of caffeine compared to regular coffee or filter coffee and contains enough caffeine and antioxidants to travel to your body to fight free radicals.
One of the most important tips to help you overcome the symptoms that appear during withdrawal is drinking plenty of water, so be sure to drink at least 6-8 glasses of water on a daily basis.
Try to consume foods with vitamin C, which is essential for the body with many positive effects, as well as it increases adrenalin and stimulates the body.
Stay in constant sleep for at least 7 hours so that you do not feel too tired during the day.
Eat healthy foods that will provide you with energy throughout the day and balance the levels of fat, carbohydrates, and proteins in your body, such as a handful of nuts (almonds or pecans), cooked beans or salmon. All of these will help you cope more easily with detoxification.
Be sure to exercise every day to help you ward off the feeling of fatigue and release the endorphins in your body. A 30-minute quick walk or meditation are activities that can relieve symptoms and strengthen your body and mind.
It’s a good idea to keep a diary and track your side effects. You should feel great relief after the first week. Just keep going!
Common symptoms that may occur during detoxification and how they can be overcome:
Some people will experience different symptoms as soon as they start caffeine withdrawal and some will not notice them at all. These side effects will occur during the first 12-20 hours after your last caffeine intake and last for one to one month. Although the withdrawal process is not simple and unpleasant, do not give up, in the end, you will see that it’s worth it!
1. A headache
As we have already mentioned, headaches can occur as a result of a lack of caffeine and appear during the first few days of weaning. Only if you consumed more than 500 mg of caffeine in one day (about 5 cups of coffee) .To relieve pain, it is recommended to consume up to 200 mg of caffeine (2-3 cups of coffee) and then gradually reduce consumption and drink only a cup of green tea, Or alternatively, you can try a simple technique of foot massage that will quickly relieve the pain. Click here for full article.
2. Fatigue and lack of concentration
Caffeine is a stimulant and stimulant, so it is no wonder that during the first week you will feel tired and will have difficulty maintaining concentration. Do not forget that there are a variety of healthy foods and foods that can be consumed to give your body energy, relieve side effects and improve your mood. Click here for full article.
Caffeine tends to speed up bowel movements, so during the rehab, you may feel a swelling in your stomach. As in the case of the previous symptom, in this case, also nutrition is the best and most recommended solution. Eating whole grains, vegetables, and kittens along with plenty of drinking and regular exercise will improve your digestive system