Quitting Caffeine – How to Combat the Symptoms of Withdrawal
Most people start their day with some type of caffeinated beverage, and quitting caffeine or any daily habit can be tough. With so many highly caffeinated energy drinks on store shelves, many teens have also adopted the habit of using caffeine for fuel. Many people become so accustomed to caffeine that skipping their usual coffee, tea, or energy drink can trigger headaches, fatigue, and other withdrawal symptoms.
Symptoms of Caffeine Withdrawal Syndrome
If you are one of the many people whose day begins with a dose of caffeine, you may be at risk for caffeine withdrawal syndrome. Although it is possible to overcome a dependence on caffeine, the first step is to determine whether a problem exists. Surprisingly, you do not have to consume much to see these signs. In fact, people who consume just one cup daily have noted the symptoms.
Here are some of the physical signs of caffeine withdrawal syndrome:
- Headache
- Fatigue
- Difficulty concentrating
- Sleepiness
- Irritability
- Flu-like symptoms
- Low Mood
- Anxiety
Withdrawal symptoms often begin within 12–24 hours of reducing caffeine. Usually they are the strongest during the first couple of days, and generally improve within a week.
Quitting Caffeine
Quitting caffeine for those who want to quit can be done easily by reducing their intake slowly, rather than using a cold-turkey approach, which is sure to bring about bothersome symptoms. To do this, you will need to take note of the caffeine you are currently consuming. You might be surprised to see how much you were ingesting unknowingly. Although coffee has a lot of caffeine, caffeine amounts vary by beverage and serving size. Some teas, hot chocolate, colas, and even chocolate candies and desserts are highly caffeinated as well. Begin quitting caffeine by reducing your intake of it and by swapping caffeinated drinks with water, juice, and herbal teas.
The following caffeine-free herbal teas are a great option while you are reducing your intake.
- Chamomile
- Rooibos
- Peppermint
Eat Well
Eat a well-balanced diet while weaning from caffeine. This is important because the right foods can help you feel your best. Consume a hearty breakfast and continue to use healthy foods to sustain you throughout your day. Foods such as fruits, nuts, and cheese are ideal snacks that help fight fatigue associated with caffeine withdrawal syndrome.
Exercise
Exercise can help you wean from caffeine in two ways: by increasing your energy levels and reducing stress. Power walks on a pleasant morning, tai chi, and yoga are some of the ways you can de-stress while you decaffeinate your day.
References: CNN Health: Caffeine-withdrawal-caffeinated-products-caffeine-intake
