I am the first to admit that I am a caffeine addict. Although it is hard for me to see a life without coffee or caffeine, over the past few weeks I have attempted to reduce my caffeine intake. So far, this has been easier said than done.
As a stimulant, caffeine is a drug that is both physiologically and psychologically addictive. This is what makes this habit so hard to kick. Before I begin to discuss some tips that I have used in an attempt to reduce my caffeine intake, I believe it would be beneficial to discuss some facts about caffeine.
As most caffeine addicts will attest, the main reason for consumption is the feeling of alertness and mood improvement. Although many studies suggest caffeine improves cognitive task performance in the short-term, new research out of Johns Hopkins University utilizes the participants’ caffeine habits to arrive at a different conclusion.
Researchers for Johns Hopkins Medical School found that cognitive performance increases due to caffeine intake are the result of a short-term reversal of caffeine withdrawal.
Caffeine withdrawal causes symptoms including: headache, fatigue, sleepiness, difficulty concentrating, depression, and anxiety. (Johns Hopkins) Attempting to avoid these symptoms is a reason why people continue to drink caffeine throughout the day.
Essentially, the researchers concluded that this supposed increase in mental performance is nonexistent without caffeine withdrawal. Since coming off of caffeine reduces cognitive performance and has a negative impact on mood, we drink caffeine to return to normal.
However, we feel we have an abundant amount of energy and alertness. In reality, the caffeine is just taking your performance back to normal for a short period of time. This new research calls into question the perceived benefits of caffeine.
Researchers at Carnegie Mellon University found that drinking caffeine triggers the release of adrenaline and the subsequent activation of the body’s “fight or flight” response. This response is associated with an increase in blood pressure, increased heart rate, and rapid, shallow breathing.
This is also the cause of the many negative emotional side effects to an overconsumption of caffeine. Caffeine puts your body in a hyper-aroused state that allows your emotions to overrun your behavior. Irritability and anxiety are common emotional effects of caffeine use.
Finally, we come to the obvious negative impact of caffeine on sleep. Caffeine is essentially a viscous cycle when it comes to sleep. We have some during the day and find it hard to get a good night sleep. When we wake up, we then feel tired and drink more caffeine to wake up.
Caffeine is the most commonly used drug in the world and, when consumed in low to moderate doses, is generally safe. (Medical News Today) With this in mind, any heavy caffeine drinker could benefit from a slight reduction in caffeine intake.
Here are a few tips that I have been using to reduce my caffeine intake:
1. Slowly reduce your caffeine intake and consult a physician, if necessary. I can tell you that quitting caffeine cold turkey is a poor decision. The symptoms of withdrawal are very serious and will most likely lead to binge drinking of caffeine to eliminate them.
It is important to keep in mind that this is a drug that is influencing your mind and body, therefore, you will need time to get used to lower levels of caffeine.
2. Be cautious of “hidden” caffeine in items such as chocolate and certain medications. Many people are not aware that 1 ounce of dark chocolate can contain up to 20mg of caffeine or that Excedrin contains 65mg of caffeine. (UC Berkley)
In comparison, the average cup of coffee contains approximately 65-100mg of caffeine. Therefore, it is crucial to consider all of these factors when monitoring your caffeine intake.
3. Monitor your caffeine intake to track your progress and to avoid dangerous levels of caffeine. According to Mayo Clinic and FDA regulations, “Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults.
That’s roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two “energy shot” drinks.” Most caffeinated beverages will list their content of caffeine which you can utilize to monitor your consumption.
I have, personally, set a goal to limit my consumption to 200mg of caffeine per day, as I find it to be a happy medium between being alert without being jittery.
4. Try decaf coffee/tea or dilute caffeinated beverages with water. I know this may seem like a sin for both coffee and tea addicts alike, but this simple trick could drastically reduce your caffeine intake.
As a daily coffee drinker, this tip has worked well for me as I am still getting that coffee taste and “perk” without the large amounts of caffeine.
Since decaffeinated coffee still contains some caffeine, it is a nice alternative to other drinks in attempting to reduce your caffeine intake.
5. Exercising on a consistent basis or at least partaking in some physical activity on a daily basis is another way to kick that caffeine addiction. Research shows that exercising regularly increases energy and reduces fatigue. (WebMD) Therefore, physical activity is a great way to increase energy levels without the need of energy drinks and several cups of coffee.
“A lot of times when people are fatigued, the last thing they want to do is exercise,” says researcher Patrick O’Connor, PhD, in a news release. “But if you’re physically inactive and fatigued, being just a bit more active will help,” says O’Connor, co-director of the University of Georgia exercise psychology laboratory, in Athens, Ga.
Whatever your reason is for drinking large amounts of caffeine, there is most likely a better, and healthier, alternative to achieving that same purpose.
If you have further questions about your caffeine intake and its effect on your health, I suggest you consult your physician or even check out an app called “Caffeine Zone” which was developed by researchers at Penn State University to track intake and give you a personalized analysis of the effect of your intake, along with other ways to modify your habits.
Zach Heppner
Viewpoints Editor
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