Most people who consume a lot of drinks like coffee, tea, and fizzy that contain high amounts of caffeine may become addicted and find it hard to cut-back or stop completely. In some cases, reduction or complete elimination of caffeine from a person’s diet may result in caffeine withdrawal symptoms. Although, some of the symptoms are said to be milder, others are considered a health disorder. Some studies have found that individuals may even experience severe withdrawal symptoms capable of preventing them from working.
Typically, when you consume more caffeine, you stand a higher chance of experiencing caffeine withdrawal symptoms.
Symptoms usually begin from about 12 to 14 hours after the consumption of caffeine has stopped. The symptom effect is however at its peak after 24 to 48 hours and can persist for as long as nine days.
So what then are the signs of Caffeine Withdrawal Symptoms?
Withdrawal symptoms may occur with abstinence of about 100 mg daily, though this severity becomes more evident with increases in the amounts. Some of the common types of caffeine withdrawal symptoms are:
- Chills or excessive heat
- Reduction in alertness
- Depressive Mood
- Inability to focus or think properly
- Digestive discomforts like constipation or vomiting
- Fatigue, lethargy or drowsiness
- Headaches
- Irritability and restlessness
- Insomnia for some people
- Difficulty in Muscular movements and pains
- Cold symptoms that may result in Sinus problems
Ways of Reducing Caffeine Withdrawal Symptoms
To reduce or eliminate caffeine from your diet completely, it is advisable to cut-back slowly to avoid withdrawal symptoms. Quitting suddenly may worsen the withdrawal symptoms.
If you are addicted to drinking several cups of coffee each day, then, try to cut down to just a cup per day. This approach is less aggressive. Also, try to switch to decaffeinated or a coffee substitute.
For those who may be addicted to tea, they can also reduce caffeine intake slowly by opting for decaffeinated tea or better yet herbal tea. If fizzy drinks like colas are your caffeine vice, then you should reduce consumption slowly by first taking smaller bottles, then drawing back daily intake.
Overall, learning how to cut down caffeine intake slowly is the best way to wean you off caffeine gradually.
Pregnant women especially may suffer from increased risks of miscarriage, stillbirth, premature delivery, or even lower birth weight.
How To Fight the symptoms?
You can overcome caffeine addiction and manage the many symptoms of withdrawal by following these tips:
- To avoid withdrawal, reduce your daily caffeine intake.
- Gradually start reducing the caffeine content of your beverages; you can switch to half-caffeinated or decaffeinated tea or coffee before stopping altogether. You can also use a coffee alternative in as a replacement or as an additive to reduce caffeine levels.
- To boost your energy without having to consume caffeine, then go for a long walk, run, or do a quick workout.
