There's nothing just like the thought of a warm, steaming cup of coffee within the morning to urge you out of bed. And for several folks , other caffeine sources — tea, energy drinks, soda — often help us get through the remainder of the day, too.
A moderate amount of caffeine every day can have some positive effects, like stimulating your muscles (hello, workout boost) and perking up your brain.
But drinking an excessive amount of caffeine could leave you jittery and lightheaded, and it can cause supraventricular tachycardia, the medical term for an accelerated pulse . And though very rare, there have even been a couple of instances during which someone has died from a caffeine overdose.
That's why the Food & Drug Administration (FDA) recommends limiting your caffeine intake to 400 milligrams per day, which is around 4 or 5 cups of coffee (note: that's cups, not mugs).
If you drink any longer than that and are looking to chop back, you would possibly find that it isn't very easy .
Since caffeine may be a mind-altering drug , caffeine withdrawal are often intense:
- Caffeine Withdrawal Symptoms
- Headaches
- Anxiety
- Irritability
- Insomnia
- Fatigue
- Increased hunger
- Decreased bowel activity
Cutting back are often a challenge, to mention the smallest amount . Fortunately, though, there are ways to form it easier. Read on for a few expert recommendations on the way to safely wean yourself from caffeine.
1. Take some time
"Gradually curtailing on caffeine will make sure that you body doesn't get an initial shock and may get gradually familiar with lower levels of caffeine," dietitian Bansari Acharya, RD, tells LIVESTRONG.com.
To start, take your total caffeine content and divide it in half. "When does one appreciate your caffeine the most? Leave that one in then decrease or remove those thereafter," suggests Amy Shapiro, RD.
So, if you drink four cups of coffee a day , for instance , attempt to crop to 2 for the primary week.
In addition to reducing the quantity of times you drink a caffeinated beverage, Acharya recommends reducing your serving sizes also .
"If you're wont to drinking an 8-ounce cup of coffee twice each day , change it up to six ounces twice each day for every week then slowly reduce it down by 2 ounces each serving," she says. "Do this process gradually over the course of the week."
2. Try an alternate
If you merely love the taste of coffee, you'll easily switch to decaf and still enjoy it as a part of your daily routine. Just confine mind that decaf still contains between 2 and 15 milligrams of caffeine per cup, consistent with the FDA (as against 80 to 100 milligrams during a cup of normal joe).
But if what you're after is that the stimulating effects of caffeine, there are many alternatives that include a more limited amount of the substance.
The average amount of caffeine during a cup of brewed tea , for instance , is 28 milligrams, consistent with the Mayo Clinic. But there also are another , even more inventive options.
"There are numerous drinks available lately that provide energy during a more even way than caffeine," Shapiro says. "Look for a spread that suits your flavor profile and substitute it in once you would usually drink caffeine. Matcha provides a more subtle dose of caffeine, and dirt Water is another brand that uses adaptogens to supply energy without excessive anxiety."
If you only don't tolerate caffeine well or got to cut it out for other health reasons, try a caffeine-free, coffee-like alternative like dandelion root, suggests Acharya. Teeccino's Dandelion Dark Roast has an equivalent rich flavor and is brewed an equivalent way as java.
3. Search for Other Ways to extend Your Energy
While they'll require a touch more effort, there are many natural ways to urge the stimulating effects of a can of soda or a cup of joe. Exercising and meditating, for instance , are known to reinforce energy and focus, and that they carry many other positive benefits also .
"Go for an extended walk, start or end your day with a 10-minute meditation or choose a run with a lover ," Shapiro suggests. "All of those activities provide energy to the body in ways in which don't believe caffeine and, with a touch practice, you'll incorporate them into your daily routine."
Finally, never underestimate the facility of an honest night's sleep!
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