Caffeine is a naturally occurring component of many plants. Many of these plants are used to make popular food and beverages, such as :. Chocolate, coffee, cola and tea
According to the Mayo Foundation for Medical Education and Research, most people can safely consume 200 to 300 mg of caffeine a day without suffering any ill effects. This amount is equivalent to about two to four cups of brewed coffee per day.
According to the Mayo Foundation, caffeine stimulates the central nervous system. The positive effects include temporary relief of fatigue. The negative effects of caffeine can often feel like symptoms of withdrawal
According to the Mayo Foundation for Medical Education and Research, some people are more sensitive to the effects of caffeine than others. Those who are sensitive to caffeine may experience negative side effects after consuming small amounts. The Mayo Foundation for Medical Education and Research shows these common negative side effects for those who are sensitive to caffeine, anxiety, restlessness, irritability and difficulty sleeping. According to the foundation, people who are not accustomed to regular consumption of caffeine are more likely to experience negative side effects.
Caffeine Withdrawal is an official Disorder
Based on a 2004 study conducted by Johns Hopkins Medicine and partially funded by the National Institute on Drug Abuse, was caffeine withdrawal officially recognized as a disorder. Caffeine withdrawal is now proposed diagnosis in the Diagnostic and Statistical Manual of Mental Disorders, Fourth Edition (DSM-IV).
Results from the study showed that the higher the caffeine intake, the greater the likelihood of suffering from negative side effects associated with withdrawal symptoms after discontinuation of caffeine use.
Common Withdrawal Symptoms
According to researchers at the Johns Hopkins study, the adverse side effects of caffeine often seen in five groups of common withdrawal symptoms:
two. Fatigue or exhaustion
three. Depression and irritability
four. Difficulty concentrating
five. Flu-like symptoms such as vomiting, nausea and muscle pain or stiffness
Headaches are perhaps the most notorious symptom of caffeine withdrawal. Many avid coffee drinkers experienced this negative side effect of skipping their regular morning joe.
According to the Mayo Clinic, caffeine blocks receptors in the brain that can dilate blood vessels. This may cause some people to experience headaches. Unless they get their usual dose of caffeine may headache sufferers expect to feel symptoms as long as a week.
In April 1, 2009 CNN article, said Michael Kuhar, chief of the division of neuroscience at the Yerkes National Primate Research Center at Emory University in Atlanta, Georgia, the following about the negative effects of caffeine: “Withdrawal symptoms can start 12-20 hours after your last cup coffee and peak about two days later, and may last about as long as a week. “
Cutting Back on Caffeine
According to the Mayo Foundation for Medical Education and Research, symptoms of caffeine withdrawal usually go away after several days. Gradually lower the levels of caffeine in the body can help to lessen the symptoms of withdrawal. Withdrawal symptoms are often experienced by too abrupt decrease in caffeine consumption.
Proposals to gradually reduce caffeine consumption
Roland Griffiths, Ph.D.. D., professor of psychiatry and neuroscience at Johns Hopkins said in a press release, “We teach a systematic method of gradually reducing caffeine consumption over time by substituting decaffeinated or non-caffeinated products.”
With this information in mind, ask the barista at your favorite coffee stop to add a smaller shot of espresso coffee beverages. If you drink brewed coffee, consider booking next size down :. Instead of a 20oz cup, go with a 16 or 12 oz drink
drink caffeine-free if you get caffeine from sodas, gradually drink smaller amounts every day You. . . . can also reduce caffeine consumption by replacing some of caffeinated soft drinks with caffeine itself.
Drink weaker tea. The longer you drink decaffeinated tea, the more caffeine you consume. Consider dunking your teabag fewer times. If you like the taste of strong tea, try drinking caffeine-free herbal varieties.