About all

Reduce caffeine intake: How Long it Lasts, How Much & Withdrawals

Содержание

How Long it Lasts, How Much & Withdrawals

What is caffeine?

Caffeine is the stimulant in your coffee, tea, chocolate and soda that reduces tiredness, increases alertness and gives you a boost of energy. It can also cause insomnia, headaches, dehydration and high blood pressure, if you’re not careful. For many, caffeine is a tool to help them wake up, perk up and concentrate. Hack its benefits, and it can help you get through the day.

Caffeine is a white, bitter substance that’s found naturally in over 60 plants, including coffee beans, tea leaves and cacao pods that are used to make chocolate. The U.S. Food and Drug Administration (FDA) considers caffeine to be both a food additive and a drug.

The amount of caffeine in your food and drink varies. For coffee and tea, the amount of caffeine per cup depends on the brand, the type of beans or leaves used, how it is prepared and how long it steeps. Coffee can have as little as two milligrams of caffeine (decaf coffee) per cup, and as much as 200 milligrams per cup. Your typical tea has about 40 milligrams of caffeine, but it can range from nine to 110 milligrams. Twelve ounces of soda pop/soft drink usually has 30 to 60 milligrams of caffeine. Eight ounces of an energy drink has between 50 and 160.

What effect does caffeine have on the body?

Caffeine passes into your bloodstream from your stomach and small intestine. Once in your bloodstream, caffeine stimulates your central nervous system – your nerves, brain and spinal cord – to make you feel more awake and alert. Caffeine reduces fatigue and improves focus and concentration. It also causes the release of acid in the stomach, and you might have heartburn or indigestion after consuming caffeine.

When you drink or eat caffeine, the dopamine signaling in your brain is enhanced. Dopamine is a chemical that helps with controlling motivation, emotions and movement. You feel more alert and awake when the signaling increases.

How much caffeine is too much?

The average American adult consumes 200 mg of caffeine a day. This is the equivalent of two five ounce cups of coffee or four 12 ounce colas. Consuming up to 400 mg or four cups of coffee does not cause problems for most people. But, caffeine affects people differently, depending on their size, gender and sensitivity to it. If you’re sensitive to caffeine, even moderate amounts can cause insomnia (trouble sleeping), rapid heart rate, anxiety and feelings of restlessness. Health and nutrition experts agree that consuming more than 600 mg of caffeine a day (equivalent of four to seven cups of coffee) is too much.

What are the symptoms of having too much caffeine?

Symptoms of having too much caffeine may include:

  • Headache, nervousness, dizziness.
  • Having “the jitters” or feeling shaky.
  • Insomnia or sleep that is “on and off” throughout the night.
  • Racing heart or abnormal heartbeat.
  • Increase in blood pressure.
  • Dehydration.

Who should avoid caffeine?

It’s not safe for everyone to have caffeine in their diet. Ask your healthcare provider how much is ok for your unique body. You may want to avoid caffeine if you:

  • Have any sleep disorder, like insomnia.
  • Have ulcers or GERD.
  • Are pregnant.
  • Are breastfeeding.
  • Have migraines or chronic headaches.
  • Have high blood pressure.
  • Take certain stimulants, antibiotics, asthma medicines and heart medicines. These medications can have interactions with caffeine.
  • Are a child or teenager.
  • Have anxiety.
  • Have a fast or irregular heartbeat.

Is caffeine addictive?

Many people develop a tolerance for caffeine. This means that your body adjusts and gets used to having caffeine every day. Over time, you might find that you must keep increasing your caffeine intake to achieve the desired effects of alertness and ability to concentrate.

Your body can have a dependence on caffeine, but it’s not technically an addiction. It raises dopamine, but the level is small. Illegal stimulants like methamphetamine (“meth”) and MDMA (“ecstasy” or “molly”) cause a huge surge that messes with the reward circuits in your brain. You get “addicted” to ecstasy, and “dependent” on caffeine.

How long does caffeine last in the human body?

The effects of caffeine can be felt as soon as 15 minutes after it is consumed. The level of caffeine in your blood peaks about one hour later and stays at this level for several hours for most people. Six hours after caffeine is consumed, half of it is still in your body. It can take up to 10 hours to completely clear caffeine from your bloodstream.

How is caffeine used in medications?

Caffeine is a common ingredient in many prescription and over-the-counter headache remedies, pain relievers and cold medicines. Through caffeine’s effects on your central nervous system, it helps these drugs act more effectively. It helps your body absorb headache medicines quicker.

If you are concerned about your caffeine intake, read the product label on over-the-counter medications or the information sheet that comes with your prescriptions to determine whether a medication contains caffeine. The FDA requires that the medication labels list the amount of caffeine they contain.

Caffeine is also found in some herbal products that people take as supplements, including guarana, yerba mate, kola nut and green tea extract. These products are not required by law to show their caffeine content on the label, and there is no set standard for caffeine content.

What are some tips for quitting caffeine?

Cut down slowly on the amount of caffeine in your diet. Don’t make the mistake of stopping totally. You’ll likely experience withdrawal symptoms and go back to drinking coffee or soda or taking a headache medication with caffeine in it to make the symptoms disappear. This starts the dependency cycle all over again. Avoiding the withdrawal symptoms is one of the most common reasons why people continue their caffeine habit.

To successfully reduce your caffeine intake, gradually reduce the amount of coffee, tea, soda and energy drinks you have each day. Begin to substitute cold caffeinated beverages with water. Water is a healthy choice and satisfies the need for drinking a liquid. Water also naturally flushes caffeine from your body and keeps you hydrated.

If you are a coffee drinker, gradually switch from regular coffee to decaf. First alternate between decaf and regular, then slowly change to more decaf and taper off regular coffee. Gradually reducing your caffeine consumption over a period of two to three weeks will help you successfully change your habit without causing withdrawal symptoms.

What are the symptoms of caffeine withdrawal?

If you have developed a dependence on caffeine, an abrupt cutback can cause withdrawal symptoms that may include:

  • Headaches.
  • Tiredness.
  • Difficulty concentrating.
  • Nausea.
  • Muscle pain.
  • Irritability.

In general, the more caffeine you are used to consuming, the more severe the withdrawal symptoms are likely to be. Symptoms of withdrawal begin 12 to 24 hours after the last caffeine intake and can last two to nine days.

Caffeine can be a useful tool for an adult who needs help waking up and concentrating. But, it can also cause problems if you’re not careful with it. Don’t use caffeine too much or you could become dependent or have insomnia or headaches. Otherwise, enjoy that coffee or chocolate!

10 Ways to Start Your Day Without Caffeine – Sleep Center

We all know the feeling — waking up groggy after not enough sleep or poor-quality sleep, only to be slammed with a full day of obligations. It’s only natural to reach for that cup of coffee as a pick-me-up. In fact, according to the National Sleep Foundation’s Sleep in America poll, 43 percent of Americans are “very likely” to consume caffeine to stay alert during the day.

And new research indicates that your caffeine addiction may well be genetic: Scientists recently discovered that people with certain gene variations drank about 40 extra milligrams of coffee a day — the amount in an 8-ounce can of Diet Coke — compared to people with different versions of the genes.

Whether in coffee, tea, soda, or chocolate, caffeine helps improve alertness and can help you feel more awake by increasing adrenaline levels while lowering the chemicals that encourage sleep. Unfortunately, your daytime jolt of joe might actually be sabotaging your attempts to get a good night’s sleep.

Caffeine as a Stimulant

While caffeine can give you a jolt almost immediately, it stays in the body for hours. In fact, it takes six hours for just half of the caffeine ingested to make its way out of the body. This essentially makes any caffeine-filled beverage or food enjoyed after noon a potential culprit in sleep problems.

Anyone getting more than 250 milligrams of caffeine per day (three eight-ounce cups of coffee), which is considered moderate, could be at risk for caffeine-related sleep problems. Symptoms of too much caffeine consumption include insomnia, anxiety, irritability, headaches, nervousness, and rapid heartbeat.

There are two ways to approach reducing your dependence on caffeine. The first is simple: Consume less of it. The second is a more holistic approach. “I concentrate on patients achieving better-quality sleep. Sleeping seven to eight hours is enough for most people to solve their sleep problem and not feel the need to jump-start their day,” says David C. Brodner, MD, medical director of the Center for Sleep, Allergy, and Sinus Wellness in Boynton Beach, Fla.

10 Steps to Ease Caffeine Withdrawal

Here are ways to cut down on your caffeine consumption:

  1. Know your ingredients. Study the ingredients on foods and drinks and watch out for caffeine. Caffeine is added to many sodas and energy drinks.
  2. Decrease caffeine consumption gradually. Plan your caffeine withdrawal in stages. “Caffeine is addictive. If you throw out one-third of your morning coffee today, wait three days and then throw out another bit so you are drinking half, you are off to a great start,” says Susan Roberts, PhD, professor of nutrition at Tufts University and author of The “I” Diet. “If you want to give it up completely, just keep going in steps.” This reduction will help lessen caffeine withdrawal symptoms such as headaches, irritability, jitteriness, and nausea.
  3. Water down drinks that contain caffeine. They will still have the taste you enjoy, but contain a lower amount of caffeine and carry less risk of caffeine withdrawal symptoms.
  4. Try something new. Consider changing from coffee in the morning to tea. “Herbal teas are fine, but green tea is really healthy,” says Roberts.
  5. Try decaf. Switch to decaf coffee, decaffeinated soda, or even better, water or fruit juices.
  6. Don’t add to a caffeine habit. Ask yourself if you really need that extra cup in the late morning. If the answer is no, then skip it.
  7. Try a tea shortcut. Brew tea for a shorter amount of time to reduce the amount of caffeine in it.
  8. Instead of a large cup of coffee, next time order a small. “Starbucks medium and large both contain two shots of espresso, while a small has only one,” says Dr. Brodner. “Another caution: Even those sugary milkshake drinks [like frappucinos] contain caffeine.” Ask to have yours made with decaf.
  9. Mix it up. Alternate one cup of coffee with one cup of herbal tea, or one can of soda with one can of caffeine-free soda or water.
  10. Check your pain reliever. Many over-the-counter medications, especially headache remedies and menstrual pain relievers, contain caffeine. If yours does, change to a different kind.

Between cutting back on caffeine consumption and getting a better night’s sleep, it is certainly possible to not only survive, but to thrive without a daily caffeine fix.

How to Quit Caffeine and Break the Addiction

A caffeine detox may be needed for many reasons and some of those could include:

  1. Caffeine may no longer have the same effects it once had.
  2. Daily caffeine consumption amounts are out of control.
  3. Caffeine consumption is leading to health problems.
  4. Doctor’s orders.

Whichever the reason, quitting caffeine isn’t easy since most people develop a strong dependence on the daily dose; both physically and mentally.

Most people experience some form of withdrawal symptoms when reducing caffeine. However these can be minimized using a carefully tapered dose.

Two Methods for Quitting Caffeine

1. The Weaning Method (Recommended)

With this method, instead of quitting caffeine all at once, a person gradually reduces the amount of caffeine that is consumed each day.

We recommend stepping down the dose about 10-30 mg less every three days until a zero daily caffeine amount is achieved.

This can be accomplished by just drinking a little less of your typical caffeinated beverage.

Alternatively, it can be done precisely with a product like Wean Caffeine (something we helped get to market). Wean supplies caffeine tablets it precise reducing amounts, and can minimize withdrawal symptoms (such as headaches).

Examples:

  • Coffee should be reduced by a 1/4 of a cup every two to three days. (This is difficult if you don’t make coffee at home.)
  • Energy Drinks can be reduced by about 1/4 a can every two to three days.
  • Soda can be reduced by cutting back a 1/2 a can every two to three days or by a 1/4 a bottle if drinking a 16 fl oz size.
  • Tea can be reduced by cutting back 1/2 cup every two to three days.

Pros:

  • Withdrawal symptoms are much less severe or can be completely avoided.
  • Most people can continue to function and be productive.
  • Mild to no caffeine headache to deal with.
  • Less shocking to the system.

Cons:

  • Can take longer to detox depending on the beginning daily dose amount.
  • Requires tracking caffeine and being intentional about what’s being consumed and how much.

2. The Cold Turkey Method

With this method, you simply stop to consuming caffeine all at once.

Note that simply does not mean easy!

While this can be the fastest way to detox, it does come with a price and a huge shock to your system.

Pros: 

  • The fastest way to detox from caffeine.
  • A realization of caffeine’s influence on body functioning.

Cons:

  • Can produce severe caffeine withdrawal symptoms.
  • A person may be out of commission for 1 to 3 days or even weeks if the addiction was severe.
  • Can lead to a loss of productivity.
  • Invokes more of a tendency to give up because of how horrible it makes people feel.

My first four weeks of quitting cold turkey were terrible. I was at the doctor’s each of the first four weeks because I thought I was sick. I knew caffeine withdrawal was a thing but not like this!!

-Chris M.

Prepare In Advance For The Cold Turkey Method

If you choose the cold turkey method, it’s important that you know what to expect and prepare in advance for the debilitating withdrawal symptoms that can follow.

  1. Plan ahead so that the first couple days of detox fall on a weekend or work holiday.
  2. Have pain relievers on hand and avoid driving.
  3. Have plenty of food on hand to avoid the need to drive anywhere for food.
  4. Prepare some meals in advance like soup or other easy to digest foods.
  5. Talk with family members about what you are about to do, what they can expect, and how they can help.
  6. Inform your co-workers and/or your boss about your caffeine detox.

The method of preparation is relative to the amount of caffeine you had been consuming. Those who had been consuming large amounts of caffeine should prepare more than those detoxing from smaller daily amounts.

Either one of these caffeine detox methods will work, but a person has to decide which one will have the least impact of his/her lifestyle and which one is likely to be the most successful given the unique circumstances involved.

See Also: Our Guide to Understanding Caffeine.

What A Caffeine Detox Is Like

Ok, I feel lousy.

I’m tired, unmotivated, and my head’s foggy.

I have half a headache and I’m cranky. Why? Yesterday I decided to start a caffeine detox.

For several weeks I’ve felt the need to reset my “caffeine clock”. If you’re not sure what I’m talking about, I needed to return to the time before I had such a tolerance for caffeine.  A wonderful time where one coffee would bring feelings of elation and joy, leaving me ready to take on whatever task was before me.

Unfortunately, the occasional coffee turned into one a day, then two a day, then mixed with energy drinks and chocolate covered espresso beans. Wham, I was hooked. I soon noticed that I wasn’t really getting the benefits of caffeine anymore and really just needed it to maintain a new sense of normal so I decided to detox.

Yesterday I cut back to one coffee and it’s now been over 24 hours without any caffeine.

The withdrawal symptoms are making it very hard to get my work done today, but I’m plugging on as the receptors in my brain learn to readjust from their caffeine fed state.

Caffeine detox isn’t as easy as one would think and I can definitely see the ties to addiction that caffeine possesses. There is also the little voice that keeps telling me to make a pot of coffee and all of this will go away.

However, I’m listening to the bigger voice telling me how great a cup of coffee will be at the end of my two month detox from caffeine.

Other Tips to Break Caffeine Addiction

As part of a wean, it may be better to substitute high-caffeine drinks with low-caffeine drinks. This is explained in detail here. Replacing coffee with green tea is a good suggestion (although sometimes it can be the sugar we are ‘addicted’ to – as well as the caffeine).

Another thing to do is to take power naps during the detox. However, that is not realistic for most of us. When was the last time your boss was happy with you taking a nap under your desk?

Need help reducing caffeine (or quitting entirely)?

  1. Download our free eBook Awake – it’ll help you understand what caffeine is (or isn’t) doing for you.
  2. Consider trying the Wean Caffeine supplement (something we helped get to market). It helps avoid the painful withdrawal symptoms that occur when quitting caffeine.

Some people may benefit from a 12-step program created for those with addiction to caffeine. There’s an online program available at Caffeineaddictsanonymous.com.

Related

Written by Ted Kallmyer, last updated on January 30, 2021

This One Trick Will Help You Cut Down On Caffeine For Good

One of the greatest treats we enjoy on a daily basis comes in the form of a morning cup of coffee. The National Coffee Association claims that 62% of Americans enjoy some form of coffee every day, and experts only forecast those numbers to rise. Even if we don’t like getting jolted into action with an AM cup of coffee, nothing beats reaching for a hot cup of black tea to start our day. As midday hits, the temptation to grab a soda or latte hits again and despite helping us get us to the end of the day, leaves us feeling unnecessarily jittery. All of this reliance on this stimulant to get us through the day can make anyone eager to cut caffeine out, or at least decrease it significantly.

Those of us who have gone cold turkey and outright quit caffeine didn’t go through the ordeal easily. Not only do we have to find new ways to stay energized throughout the day, but many of us also get hit with caffeine withdrawal symptoms, including some seriously nasty headaches. As a result, finding the best way to get some distance between ourselves and that glass of soda, cup of black tea, or steaming latte seems much harder than expected. (Related: 108 Most Popular Sodas Ranked By How Toxic They Are)

Luckily, one easy hack can get us drinking less caffeine and even has the power to gradually help us wean off caffeine. By journaling through the day and recording your beverage consumption, you can visibly see how much caffeine you take in. After setting a caffeine goal, you can guarantee that you cut down your consumption and if you already keep a food journal to help watch your diet, you can easily incorporate caffeine journaling into your daily routine.

Seeing how much caffeine we drink really puts things into perspective, and some of us might need a visual aid to really see how much of this chemical we put into our body on a daily basis. Thanks to Food Insight’s helpful caffeine calculator, we can do some preliminary work to help get us drinking less. By inputting the number of caffeinated drinks we consume in a day, we can see how badly we overdo it and help take the first steps to reduce our daily intake.

By mindfully keeping track of how much coffee, tea, and even soda we enjoy on a daily basis, we can do our part to help treat our body right and pump the breaks on our caffeine consumption. All it takes is paper and pencil to help reduce these drinks in our daily routine—or an online calculator!. With a bit of patience, willpower, and journaling, anyone can cut back on these jittery drinks.

More Coffee Stories on Eat This, Not That!

What Happens When You Give Up Caffeine

IMAGES PROVIDED BY:

  1. Getty
  2. Getty
  3. Getty
  4. Getty
  5. Getty
  6. Getty
  7. Getty
  8. Getty
  9. Getty
  10. Getty
  11. WebMD
  12. Getty
  13. Getty

SOURCES:


Journal of Psychopharmacology: “Caffeine consumption and self-assessed stress, anxiety, and depression in secondary school children.”
 

National Council on Strength and Fitness: “Caffeine Consumption Among Children and Adolescents.”


Sleep Medicine Reviews: “Caffeine: Sleep and daytime sleepiness.”


Journal of Clinical Sleep Medicine: “Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed.”


The Journal of Pharmacology and Experimental Therapeutics: “Caffeine Withdrawal: A Parametric Analysis of Caffeine Dosing Conditions.


European Journal of Gastroenterology and Hepatology: “Is coffee a colonic stimulant?”

Harvard Health: “Breast pain: Not just a premenopausal complaint.”


Drug Design, Development, and Therapy: “Influence of caffeine and hyaluronic acid on collagen biosynthesis in human skin fibroblasts.”

American Academy of Dermatology: “Caring for Your Skin in Menopause.”


Journal of Caffeine Research: “Caffeine Use Disorder: A Comprehensive Review and Research Agenda.”


Food Science and Quality Management: “Effects of caffeine on health and nutrition: A Review.”

Mayo Clinic: “Caffeine: How Does It Affect Blood Pressure?”


StatPearls: “Caffeine, Withdrawal.”

Johns Hopkins Medicine: “Caffeine Withdrawal Recognized As A Disorder.”

American Psychological Association: “The exercise effect.”

Mechanisms for the reduction of caffeine consumption: What, how and why

https://doi.org/10.1016/j.drugalcdep.2020.108024Get rights and content

Highlights

Consumer initiated caffeine reduction techniques involve more than just fading.

Behaviour change techniques are most frequently substitution and avoidance.

Problem recognition involves seeking information and identification of harm.

Harm is frequently reported as undermining health (e.g., poor sleep).

Even though caffeine is a functional drug there are concerns about dependence.

Abstract

Background

Anecdotal evidence suggests consumers of caffeine self-administer strategies to reduce consumption, but little is known of what these strategies are or how they are implemented. This study aimed to understand the lived experience of reducing caffeine consumption including specific techniques (what) and implementation strategies (how), harm and withdrawal symptoms (why).

Methods

We developed a classification system through an inductive and deductive approach and applied it to a large dataset derived from online sources.

Results

A total of 112 internet sources were identified, containing 2,682 different strategies. The classification system identified 22 categories of Behaviour Change Techniques (BCT): 10 categories were directly aligned with a BCT, one was split into two categories (substance and behavioural substitution), six represented a cluster of BCT’s (e. g., withdrawal management and maintaining momentum) and four appeared to uniquely represent a consumer perspective (e.g., realisation of a problem). The most common techniques were substance substitution, seek knowledge and information, avoidance of caffeine and identify prompts for change. The most frequently perceived benefit was the stimulating effects of caffeine and a feeling of mental alertness. The most frequently cited harms were sleep problems including insomnia and concerns about dependence (or addiction) to caffeine. We found 16 categories of withdrawal symptoms. The most frequently endorsed symptom was headaches, followed by fatigue, exhaustion and low energy.

Conclusions

Consumers use a wide range of techniques when attempting to reduce caffeine consumption. Treatment approaches are focused on fading, but the current study found consumers most frequently focus on substance and behavioural substitution.

Keywords

Self-help

Caffeine use disorder

Harm reduction

Behaviour change

Energy drinks

Coffee

Caffeine withdrawal

Recommended articlesCiting articles (0)

View full text

© 2020 Elsevier B. V. All rights reserved.

Recommended articles

Citing articles

How to cut down on caffeine | Habits

Caffeine can give you energy and keep you focused, but it’s really easy to become over-dependent on it. Whether you’re a triple-shot latte lover or an energy drink aficionado, it’s important to know how caffeine works and how it can affect you. If you want to cut back on the caffeine, we’ve got your back.

What is caffeine?

Caffeine is a stimulant drug that causes the central nervous system to speed up the messages sent to and from the brain. It’s found in the leaves, seeds or fruit of a number of plants, such as coffee and tea plants. Caffeine is used in chocolate, soft drinks, energy drinks, tea and coffee. It can also be taken in capsule, tablet or powder form. As a rough guide, you shouldn’t exceed more than 400 mg of caffeine per day. You can calculate what 400 mg looks like from this table.

Product Caffeine content
Typical tablet 100mg
Cup of instant coffee 60-80mg
Cup of brewed coffee 60-120mg
Cup of black tea 10-50mg
Can of cola 375ml 80mg
Red Bull 250ml 80mg
‘V’ 250ml 80mg

The effects of caffeine

Caffeine takes anywhere from five minutes to half an hour to circulate through your body. It makes you feel more alert and increases your concentration, but it also makes you feel more restless and is a diuretic. (It will make you pee more often).

Research has shown links between heavy use of caffeine (more than four to five cups of coffee or energy drinks per day) and high blood pressure, tremors, anxiety, nervousness, upset stomach and insomnia.

Plus, and this is a biggie, if you’re out drinking, caffeine doesn’t ‘sober you up’. It has no effect on your blood alcohol level. The only thing it can do is make you feel more awake. So, while you may feel like you’re more ‘with it’, you’re just as drunk as you were before.

How to cut back on caffeine

If you want to cut back on caffeine, try these suggestions:

  • Keep a record of how much caffeine you have each day.
  • Work out the times when you ‘need’ it most (for example, while working, studying, relaxing or socialising).
  • Set a goal of how much you want to limit yourself to, and when you want to have it (for example, you might decide to have only one coffee in the morning at breakfast).
  • Substitute the other times you normally have caffeine with non-caffeinated alternatives, such as decaf coffee, herbal tea or sparkling water.
  • Decide how you plan to cut back. Do you want to go cold turkey? Or do you prefer to reduce the amount slowly?

Caffeine withdrawal

Whether you’re cutting back or giving it up completely, you may experience caffeine withdrawal. Be prepared for headaches, drowsiness, irritability, or even nausea and vomiting. While you may feel like crap at the time, it generally only takes a few days for the withdrawal symptoms to pass.… Phew!

90,000 Keeping myself in hand: how to reduce coffee consumption – Be healthy!

A favorite drink can become a real problem

Maria Blavatskaya

25 August 2020 09:41

Are you a coffee lover?

Photo: www.unsplash.com

No matter how much we love coffee, we must admit that often this love develops into an addiction that brings more problems to our body than benefits from drinking. And like any addiction, you need to get rid of coffee mania.We have thought and collected the main ways to reduce the amount of caffeine in your body.

Try to control yourself

No matter how trivial, you need to start with yourself. Experts recommend limiting yourself to two cups of coffee a day, preferably in the morning. If you have a habit of drinking coffee after waking up, on the way to work, during a break, at lunch, and so on, think about when you really want coffee, and when you are just maintaining a corporate tradition.It is best to limit yourself to a morning cup, schedule the second coffee intake no later than lunchtime, and then do everything possible so as not to break into a new portion.

More Milk

If you are not yet able to control your desires, try starting with a lower concentration. In order not to spoil your figure, replace the cream in coffee with milk, which nutritionists advise adding a little more than usual if you decide to “get off” from coffee drinks. However, people with lactose intolerance should be careful and replace regular milk with plant-based milk, such as coconut.

Why not

Recently, decaffeinated drinks are becoming more and more popular. Yes, they have more cholesterol, but you need to choose what is your priority at the moment – quitting caffeine or fighting cholesterol. In fact, you need to reduce the effects of caffeine on your body, while decaffeinated drinks retain the flavor of coffee, but deprive you of the main invigorating ingredient.

Tea, coffee?

If decaffeinated drinks are not your topic, why not replace coffee during the break with something else in principle? Tea is not the best solution, because it also contains caffeine, try replacing the drink with a healthy snack: chop some fruit with you or take a healthy snack.This will help you switch. Every time you are tempted to drink another cup of coffee, take out the fruit slices and seize your desires. But remember that most of the fruit is best consumed in the morning.

Caffeine reduces brain size, scientists found

https://ria.ru/20210217/kofein-1597802387.html

Caffeine reduces brain size, scientists found

Caffeine reduces brain size, scientists found – RIA Novosti, 17.02. 2021

Caffeine reduces brain size, scientists have found

Researchers from the University of Basel have found out how regular consumption of caffeine affects the gray matter of the brain. The results of the experiment are published in … RIA Novosti, 17.02.2021

2021-02-17T11: 01

2021-02-17T11: 01

2021-02-17T14: 53

Society

/ html / head / meta [@ name = ‘og: title’] / @ content

/ html / head / meta [@ name = ‘og: description’] / @ content

https://cdn22.img.ria.ru/images /148818/29/1488182916_0:413:6016:3797_1920x0_80_0_0_11c54454a81be116a55d1f270c2cfc01.jpg

MOSCOW, Feb 17 – RIA Novosti. Researchers from the University of Basel have found out how regular consumption of caffeine affects the gray matter of the brain.The results of the experiment, published in the journal Cerebral Cortex, involved 20 young people who regularly drink coffee. The experiment was divided into two ten-day stages. On the first, everyone got a caffeinated pill, on the second – with a placebo. At the end of each time interval, the scientists studied the volume of gray matter of the subjects and the quality of their sleep. The depth of sleep of the participants was the same for all 20 days, in the second stage the volume of gray matter increased. The difference was particularly noticeable in the right medial temporal lobe, including the hippocampus, the brain region responsible for memory consolidation.The experts concluded that after ten days of abstinence from coffee, the brain tissue of the young people recovered.

https://ria.ru/20210214/kofe-1597420393.html

https://rsport.ria.ru/20210209/kofe-1596582465.html

RIA Novosti

[email protected]

7 495 645-6601

FSUE MIA “Russia Today”

https: //xn--c1acbl2abdlkab1og.xn--p1ai/awards/

2021

RIA Novosti

internet-group @ rian.ru

7 495 645-6601

FSUE MIA “Russia Today”

https: //xn--c1acbl2abdlkab1og.xn--p1ai/awards/

News

ru-RU

https: // ria. ru / docs / about / copyright.html

https: //xn--c1acbl2abdlkab1og.xn--p1ai/

RIA Novosti

[email protected]

7 495 645-6601

FSUE MIA ” Russia today ”

https: //xn--c1acbl2abdlkab1og. xn--p1ai/awards/

https: // cdn21.img.ria.ru/images/148818/29/1488182916_331►:5686:4016_1920x0_80_0_0_53c0784be7e525cf426b90df9606622d.jpg

RIA Novosti

[email protected]

01 7 495 https: //xn--c1acbl2abdlkab1og.xn--p1ai/awards/

RIA Novosti

[email protected]

7 495 645-6601

FSUE MIA “Russia Today”

https: // xn – c1acbl2abdlkab1og.xn – p1ai / awards /

society

MOSCOW, 17 Feb – RIA Novosti. Researchers at the University of Basel have found out how regular consumption of caffeine affects the gray matter of the brain. The results of the experiment are published in the journal Cerebral Cortex.

The study involved 20 young people who regularly drink coffee.

February 14, 14:12

The doctor named the allowed number of cups of coffee per day

The experiment was divided into two ten-day stages. On the first, everyone got a caffeinated pill, on the second – with a placebo. At the end of each time interval, the scientists studied the gray matter volume of the subjects and the quality of their sleep.

The depth of sleep of the participants was the same for all 20 days, in the second stage the volume of gray matter increased. The difference was particularly noticeable in the right medial temporal lobe, including the hippocampus, the brain region responsible for memory consolidation.

“The results of the study do not indicate a negative effect of caffeine on the brain. But it is clear that when consumed daily, it affects cognitive function,” said Professor Carolyn Reichert
.

Experts concluded that after ten days of abstinence from coffee, the brain tissue of young people recovered.

February 9, 09:00 How to drink coffee to lose weight? Nutritionist Answers 90,000 An effective trick to permanently cut caffeine

One of the greatest pleasures we get every day is a cup of coffee in the morning. Most people consume coffee in one form or another every day. And, despite the fact that he helps us to survive until the end of the day, we feel unnecessarily nervous.

How to cut back on coffee, Photo: pixabay.com

All this addiction to this stimulant throughout the day may prompt you to consider quitting caffeine.Or at least reduce it significantly. WomanEL will now tell you how to do this.

How can you reduce your caffeine intake?

For those of us who have quit caffeine altogether, this challenge has not been easy. Not only do we have to find new ways to stay awake throughout the day, but many of us also develop caffeine withdrawal symptoms. Including some very unpleasant headaches.

But by keeping a diary throughout the day and recording your drink consumption, you can clearly see how much caffeine you consume.By setting a goal for caffeine, you can ensure that you cut back on your intake.

Watching how much caffeine we drink really puts things in perspective. And some of us may need a visual aid to see how much of this chemical we inject into our bodies on a daily basis.

Have you overdosed on caffeine? By realizing this, you can help yourself take the first steps to reducing your daily intake.

By carefully monitoring how much coffee, tea and even carbonated drinks we consume every day, we can contribute to the correct treatment of our body.All it takes is paper and a pencil or an online caffeine calculator like Food Insight!

Earlier we also talked about what exactly will happen to a person if he switches from coffee to tea.

Tags: soda, women’s health, healthy diet, exhaustion, coffee, caffeine, coffee drinking, drink, nerves, good habits, proper nutrition, diet, diet, stress, fatigue, tea, energy

loading …

Recommendations for lovers of energy drinks | Tervisliku toitumise informatsioon

  • Although energy drinks are advertised as a source of additional energy, they actually contain no more energy than a regular soft drink.The substances contained in energy drinks only “spur” the body, thereby depleting it. The body’s energy needs are met by a varied diet, and freshness and the ability to concentrate and learn ensures a good rest and a night’s sleep.
  • Energy drinks contain a lot of sugar, the excess consumption of which can lead to excess weight and damage your teeth. If you consume 400 ml of energy drink per day, you can no longer eat sweets on the same day (i.e.e. sugar, honey, jam, candy, chocolate, cookies, cakes, ice cream, soft drinks and juice drinks, etc.).
  • Energy drinks contain a large amount of caffeine, excessive consumption of which can lead to health problems and impairment of well-being (heart rhythm disturbances, hypertension, anxiety, insomnia, etc.). If you consume 500 ml of an energy drink per day, which contains an average of 160 mg of caffeine, you should deliberately limit your intake of other drinks and products containing caffeine so as not to exceed the recommended daily dose of caffeine, depending on age.
  • The B vitamins added to energy drinks can be obtained in sufficient quantities through a varied diet and according to recommendations.
  • Pregnant women, nursing mothers, people with heart disease (including high blood pressure) and sleep disorders, and people sensitive to caffeine should reduce or avoid energy drinks.
  • On the packaging of products containing caffeine, you should carefully read the information about its content and monitor how much caffeine you consume per day.For children weighing up to 40 kg, the daily amount of caffeine consumed should be a maximum of 2.5 mg per kilogram of body weight, and for heavier children and adolescents – a maximum of 100 g of caffeine per day, and we are talking about caffeine from any source (energy drinks and colas , coffee, tea, chocolate, other products containing caffeine).
  • Energy drinks should not be consumed for several hours before, after or during exercise. Energy drinks should not be mixed with sports drinks.
  • Caffeine’s much better learning and concentration ability improves a normal and varied diet and adequate sleep.
  • Thirst is best quenched by water.
  • Do not drink energy drinks on an empty stomach.
  • Do not mix energy drinks with alcohol. Be aware of the masking effect of energy drinks on excess alcohol consumption, the possible associated risk behavior and dehydration, and the conflicting signals that alcohol as a depressant and energy drink as a stimulant send to the nervous system.
  • If you have symptoms that may be caused by excessive caffeine consumption, contact your family doctor and inform him about the amount of energy drinks you drink.
  • If you have to stay awake at night due to work or any other reason (such as a session), or if you feel tired while driving, it is better to nibble on a couple of coffee beans instead of energy drinks or caffeine pills. Proper nutrition and adequate rest are also great.
  • If you feel like you are addicted to energy drinks (caffeine) but want to free yourself from it, consult your family doctor.

More information about energy drinks can be found on the website of the Estonian Food Producers Association Know your food

Caffeine, decaf and low cafe. When you can’t, but you really want to

Recently, the trend towards a healthy lifestyle has grown dramatically.Even those who like to drink several cups of coffee a day began to think about how this affects their health. Adherents of a healthy lifestyle prefer vegetable milk instead of regular milk, and replace their favorite coffee with decaf.

However, many people describe decaffeinated coffee as a tasteless, empty beverage. We already wrote about decaf in detail in our previous article. Today we will figure out how many cups of coffee per day you can drink without harm to your health and whether there are other ways to reduce the amount of caffeine intake without sacrificing the taste of the drink.

What determines the amount of caffeine in your cup

The amount of caffeine you get with a cup of coffee depends on several factors. It is believed that the degree of roast, the way it is processed and the way it is brewed, influences the invigorating effect of the beverage. We understand what is true and what is myth.

Roasting method

Caffeine in beans is not destroyed when roasted, even very dark. In order for it to chemically change, you need to bring the coffee to the state of charcoal. But not a single roast provides for this. Therefore, the caffeine content of light roasted and dark roasted beans will be the same.

However, with ground coffee, everything is different. The darker the grain is roasted, the less dense it becomes, which means that the mass of such grains will be less. That is, if you grind the same amount of coffee of different roasts, then dark roast coffee beans will be needed more than light roasted coffee beans. Therefore, the amount of caffeine in a cup of dark roasted coffee will be higher. It’s like fresh fruit and dried fruit: if you take the same amount of both by weight, then the dried fruit will have more sugar.In addition, dried fruits have less moisture than fresh ones, and the fruits themselves will need to be taken more to get the same weight.

In addition to the degree of roast, many other factors affect caffeine content. For example, the extraction level, which depends on the grind, the water temperature and the brewing method.

Brewing method

The way coffee is brewed does affect the caffeine content of it. We recently translated an article that shared the results of an Australian study on the caffeine content of coffee.To do this, the drink was brewed in an espresso, cold-brew, filter, moka and French press. Recall the highlights:

  • Most of the caffeine is found in espresso. The extraction time is the shortest of all methods.
  • In second place – cold-bru and moka.
  • You will get the least amount of caffeine from a cup of coffee made in a French press or pour-over.

The amount of caffeine in a standard beverage serving. The translation of the Australian article was used; 60 ml is a double espresso according to our standards

When we brew coffee in different ways, we change the main parameters that affect the extraction: grind, water temperature and brewing time.Espresso (relative to other methods in this comparison) uses the finest grind, so it has the highest caffeine content. For a French press, coffee of the coarsest grind is taken. Therefore, despite the rather long brewing time – (8-10 minutes), the drink is the weakest in terms of caffeine content. Coarse grinding is also used for cold brushes, but the brewing time is long – from 8 to 24 hours, which allows you to release a fairly large amount of caffeine.

Do not forget about the dosage: the more coffee we use, the more caffeine in the drink.In espresso, we have the most concentrated proportion.

The recommended amount of caffeine intake per day is not more than 400 mg. Knowing this, you can figure out how many cups it costs to drink, so as not to go beyond reasonable limits.

The picture below shows single servings of the drink prepared in different ways (the total weight of caffeine will differ from the one shown in the table above).

How many single cups of coffee prepared in different ways per day can be drunk in order not to exceed the normal range.

Often coffee drinkers exceed this limit. “Alarm bells” of what you went over with caffeine – shaking hands, headache, insomnia, causeless anxiety. If you abuse it for a long time, you can earn serious health problems. Therefore, we recommend not to overdo it and consciously approach the consumption of coffee.

How to reduce your caffeine intake

If you feel that caffeine is negatively affecting your body, or you just want to consume less, you can reduce the number of cups per day or choose drinks with the least amount of caffeine.For example, filter coffee. For those who are not ready to give up a cup of invigorating drink, the industry has come up with an alternative option – decaffeinated coffee. We figure out what it is, how it is produced and how it differs from the usual.

The decaffeinating process removes caffeine from green coffee beans. There are two important tasks here:

  • remove caffeine, but retain aroma and flavor;
  • do not leave foreign substances in the beans, with the help of which the caffeine was removed.

There are two main methods for decaffeinating: traditional and Swiss (water). First, in both cases, green unroasted coffee beans are soaked in hot water. Further, the processes are slightly different.

In the traditional method, caffeine is removed using a solvent – methylene chloride (dichloromethane). Then the coffee is soaked to remove any residual substance. Methylene chloride is obtained from fruits or sugarcane, so this method is considered natural and allows you to remove up to 99.9% of caffeine without compromising taste and aroma.

However, it is believed that it is impossible to influence the caffeine alone in the grain. Solvent residues severely damage the flavor profile of the coffee. The Swiss method first prepares a green coffee bean extract. They are soaked in water, then filtered through a carbon filter system. Thus, large caffeine molecules are retained in the filter, and flavoring substances, according to the marketing director of Swiss Water, are preserved. Further, the second batch of green coffee is soaked in this extract.The grain gives the caffeine to the extract, but retains its taste and aroma. This is repeated several times until the level of caffeine in the bean drops to 0.01%.

The end result is a coffee without caffeine and chemical residues, while maintaining the flavor profile. The only drawback is that this method is more expensive, therefore the price for such a product will be higher.

Speaking about the taste of decaffeinated coffee, do not forget that the roasting of this product, due to the specifics of its processing, is different from that of ordinary varieties.The grain is very porous, it is very easy to both burn and undercooked, because it begins to darken earlier, which introduces additional difficulties. So if you don’t like the decaf from one roast, try decaffeinated coffee from a different roast – maybe that was the case.

What Coffee Bloggers Think

Drinking coffee with or without caffeine is everyone’s choice. Coffee industry bloggers were asked what they think of decaffeinated coffee. Perhaps this will push you to try an unusual alternative and get a new taste experience.

Olga Khramova,

@ little.coffee.scout

“I have tried different versions of decaffeinated coffee – both the one from which the caffeine was removed by classical methods, and the varieties that have lost it as a result of a genetic mutation. I liked the effect – you can drink it at night. In terms of taste, the taste characteristics from what I have tried recently were also fine. In terms of the bouquet, it was not so intense compared to what I usually drink, but also very interesting.

I think it makes no sense to compare decaf and coffee processed using traditional methods, because they are two completely different products. Each has its own characteristics, advantages and disadvantages.

Of course, decaf can be a specialty category, and as long as people are ready to drink it, it has both potential and a future. Probably, in a few years, technologies will make it possible to decaffeinate coffee without compromising the bouquet characteristics. It would be relevant for me.

Can’t recommend any specific brewing method for those who want a cup of coffee with minimal caffeine.Too conflicting information circulates on the net. I haven’t found reliable sources yet ”.

Ekaterina Lapina,

blog author @ coffeenation.rus

“There were only three options in my decaf collection. They did not cause much enthusiasm, but they were quite drinkable. How decaf differs from “regular” coffee, I can’t say. Here you need to arrange a blind tasting of the same variety, with and without caffeine, to be sure to appreciate the difference. The flavor profile and bouquet of decaf depends on which coffee varieties are decaffeinated.Usually these are not bright micro-lots, but commerce, therefore I do not overestimate the taste requirements for such coffee.

For those who, for any reason, cannot consume caffeinated beverages, decaf is the way to go. But I personally would rather drink tea and water than this kind of coffee.

In the conventional specialty or microlot category, there is an alternative to decaf in the form of laurine or other varieties with a reduced caffeine content. These low-cafes are already appearing on the market. You can probably decaffeinate any coffee, but why do it with rare bright small lots, if there is a risk of losing part of the flavor potential.

I don’t think it’s worth experimenting with different brewing methods to get coffee with the minimum caffeine content. Any method of preparation assumes that we extract well all the necessary substances from coffee, including caffeine, and get a drink that is balanced in taste. And this is the part of the drink, without which coffee is not coffee. By analogy with soy meat: why imitate the drink? ”

How to get started with decaf

If for some reason you have to give up caffeine, but the habit of drinking coffee in the morning is too strong, we advise you to try our decaf options.

For example, Water Decaf is an espresso roasted Arabica blend. This coffee has been processed with the Swiss decaffeinating method. The drink has a dense, rich, oily body. The taste is distinguished by a bright citrus acidity, which manifests itself well in espresso. You can also feel the notes of cereals, sunflower seeds, pleasant aromatic shades of hazelnuts, almonds and a little chocolate.

Guatemala Decaf is suitable for alternative brewing methods. For the production of this coffee used the method of direct decaffeination.Thanks to this, the body of the drink is less dense, but rich and tactilely pleasant. The coffee is distinguished by the sweetness of maple syrup, notes of fresh vanilla baked goods and butter. A light citrus sourness appears on the aftertaste.

Even if you are skeptical about decaffeinated coffee, try our decaf options. At the very least, you will get a new gustatory experience, and perhaps – change your idea and abandon stereotypes.

How to reduce caffeine intake without headaches

Caffeine is a great way to invigorate, but it can also negatively affect your health, causing high blood pressure, anxiety, insomnia, and increased heart rate.If you decide to reduce your caffeine intake, then be prepared for the fact that your body will resist, especially if you are used to drinking several cups of coffee a day.

© yktr / IStock

Caffeine Withdrawal Symptoms

Like any stimulant, caffeine triggers a response in your body. When the stimulant is removed, various unpleasant symptoms can occur. These include headaches, irritability, depression, nausea or vomiting, and excessive sleepiness.

Some of these symptoms, especially headaches, can be quite severe.There are a few precautions you can take to avoid the unwanted effects of withdrawing caffeine. Start following some specific guidelines and you can overcome your caffeine addiction with the least amount of discomfort.

© AnnaPustynnikova / IStock

Factors affecting the effectiveness of caffeine

You should understand that the consequences of your refusal to coffee can be different depending on several factors:

1. The amount of caffeine you usually consume per day .The more coffee you drink, the more likely it is that avoiding it will lead to an adverse reaction in the body.

2. Your body weight . Caffeine has a stronger effect on lighter people.

3. Smoking . Cigarettes, as well as certain medications, can increase the effectiveness of caffeine.

4. Stress . Certain anxiety disorders as well as stress exacerbate many of the effects of caffeine consumption.

© Nastco / iStock

How to Reduce Caffeine Intake Without Effects

First, remember: if you decide to quit caffeine, do it gradually.Try one of these approaches to gradually reduce your caffeine intake each day:

• Gradually reduce the amount of coffee in your drink. For example, instead of a large glass of latte, order a small one or take one espresso instead of a double one.

• Be sure to check the medications you are taking for caffeine. Believe it or not, so many medications contain caffeine, and it can hurt your plans!

• Switch to decaffeinated coffee.This way you will not break the psychological habit of drinking coffee, but you will consume less caffeine.

© deniskomarov / iStock

With such a careful approach to quitting caffeine, you can achieve your goal without unpleasant symptoms!

90,000 Scientists talk about the benefits of coffee for the heart

Coffee may protect against heart failure, according to American doctors. Consuming at least one cup of coffee a day has been shown to be associated with a reduced risk of heart disease. However, it is too early to talk about a causal relationship – instead of leaning on coffee, researchers advise first to quit smoking and start eating right.

A couple of cups of coffee a day can reduce the risk of developing heart disease, cardiologists from the University of Colorado School of Medicine have found. The study was published in the journal Heart Failure .

Coronary heart disease, heart failure and stroke are among the leading causes of death from cardiovascular disease, scientists explain. The main risk factors are smoking, old age and high blood pressure, but scientists tend to believe that there are many more significant factors, and perhaps coffee consumption is one of them.

Using neural networks, scientists analyzed data from participants in several large studies of heart disease that lasted at least 10 years. In total, they used information about more than 21 thousand adults. They divided them into four groups, depending on the number of cups of coffee they drink per day – 0, 1, 2, and 3 or more. However, the participants reported on their coffee consumption on their own.

Consuming one or more cups of coffee a day has been shown to reduce the risk of heart failure in the long term.

On average, a cup of coffee a day reduced risks by 5-12%. Those who drank at least two cups of coffee a day had a 30% lower risk of heart failure. Further examination of the data showed that any source of caffeine seemed to improve the outlook.

“The link between caffeine consumption and a reduced risk of heart failure was amazing,” said Professor David Kao, lead author of the study. – Coffee and caffeine are popularly considered bad for the heart because people associate them with increased heart rate, high blood pressure, etc.e. The positive association between increased caffeine intake and a lower risk of heart failure turns everything on its head.

However, there is still no clear evidence to recommend drinking more coffee to reduce the risk of heart disease with the same confidence that we recommend quitting smoking, exercising and getting weight back. ”

“The risks and benefits of drinking coffee are of continuing scientific interest due to the popularity of coffee around the world,” says Professor Linda Van Horn, co-author of the work.”But studies showing the effects of coffee on certain aspects of health are rather limited due to problems in diet assessment, methodology, self-reporting of meals and other aspects.”

According to the US Federal Diet Guidelines, 3-5 small cups of coffee a day can be part of a healthy diet. However, we are talking about black coffee – cappuccino, latte and other coffee drinks contain a lot of sugar and fat, which is no longer very healthy.Also, coffee and caffeinated drinks should not be consumed by children.

“The bottom line is: Enjoy coffee in moderation as part of a healthy diet that meets the guidelines for fruits, vegetables, whole grains and dairy products, and avoids saturated fat and added sugars,” concludes Dr. Penny Chris-Etherton. “It’s also important to remember that caffeine is a stimulant and if consumed too much can lead to nervousness and trouble sleeping.”

In the morning, however, it is also better not to drink coffee, warn physiologists from the University of Bath in the UK.Morning coffee on an empty stomach impairs glucose metabolism, potentially leading to diabetes. In addition, caffeine is known to stimulate greater release of fat into the bloodstream, which also interferes with the body’s ability to obtain glucose from the blood.

Solving one problem with caffeine, you can create a new one for yourself, and, fighting drowsiness, worsen glucose metabolism.

Changes in glucose metabolism suggest a decrease in insulin sensitivity and an increased risk of developing type 2 diabetes in the future, but other factors, such as physical activity, need to be considered when predicting long-term results, the researchers note.Single changes will not cause serious harm, but regular systematic interference with metabolic processes can really affect health.

.