How to Minimize the Effects of Quitting Caffeine
There are many reasons why someone might decide to cut back on caffeine or stop altogether, and they have nothing to do with decisions. But this is the time to try to make changes in our lives that we will probably give up in a few weeks.
Regardless of the reason, if you decide to quit drinking coffee or skip your afternoon caffeinated soda, you may experience some unpleasant side effects. And this is more than just lowering energy levels: quitting caffeine can trigger a wide range of symptoms. Here’s what you need to know about caffeine withdrawal and how to deal with it.
What are the symptoms of caffeine withdrawal?
It’s easy to forget that caffeine is not only a drug, but one that we can become addicted to quite easily. Depending on the regular intake of caffeine, abruptly stopping or even cutting back on caffeine intake can cause a variety of physical and neurological symptoms .
Keep in mind that when we talk about caffeine consumption, it’s not just coffee and some teas: you should also consider any sodas, medications, and caffeinated foods (such as chocolate).
And, generally speaking, the more caffeine a person is used to consuming, the worse his withdrawal symptoms will be.
Some of these, according to the Cleveland Clinic , include:
- Headache
- Fatigue
- Difficulty concentrating
- Nausea
- Muscle pain
- Irritability
- Constipation
Depending on a person’s usual caffeine intake (including the time (s) of the day they use it), withdrawal symptoms usually begin 12-24 hours after the last caffeine intake and usually last two to nine days.
Coping with caffeine withdrawal symptoms
The quickest (and most obvious) way to get rid of your caffeine withdrawal symptoms is to give your body what it wants: caffeine . This sounds reasonable if the reason for the withdrawal was due to circumstances (such as a different work or travel schedule, or a shorter time when you are sick), but for those looking to reduce or eliminate their caffeine addiction, it may seem counterintuitive.
Rather than thinking of caffeine as a “bad habit,” think of it as a drug that you cannot simply stop taking and that must gradually wean your body off to lessen the negative side effects.
Otherwise, you can try to manage temporary pain and discomfort such as headaches and gastrointestinal symptoms (such as nausea or vomiting) with over-the-counter medications.
Those who experience constipation as a result of quitting caffeine may want to increase their fiber intake – ideally with food, but over-the-counter medications can also help. Finally, make sure you stay hydrated and get as much sleep as possible, this will also help you get through the withdrawal period.