If you are also like the millions in the world who cannot start the day without a warm cup of coffee or tea, chances are that you are dependent upon caffeine and may suffer withdrawal symptoms when you are not able to get hold of a cup of coffee or tea the whole day.
As we all know, caffeine is used in many food and drink products, such as coffee powder, tea leaves, cocoa beans, cola, and energy drinks. It is estimated that about 80% of Americans and 90% of the world population consume caffeine in some form or the other every day according to the Food and Drugs Administration, USA. The FDA also classifies caffeine as a food additive and a drug.
Apart from the natural sources, caffeine is also produced synthetically, which is then added to various foods, beverages, medications, and food supplements. Manufacturers are required to list caffeine as an ingredient if present on their product labels. However, mentioning the actual amount present is not made compulsory.
Facts About Caffeine
- The chemical name of caffeine is 1, 3, 7-trimethylxanthine.
- The purified form of caffeine is a white-colored bitter-tasting powder, that lends a distinctive taste to soft drinks.
- The word caffeine originated from German and French (kaffee and café, respectively, both meaning coffee).
- Many leaves, fruits, and beans (over 60 plants worldwide) contain caffeine naturally.
- The characteristic bitterness of caffeine helps repel pests.
Amount of Caffeine That is Considered Safe
The FDA (Food and Drugs Administration, USA) and AMA (American Medical Association) classify a "moderate intake" of caffeine as "generally recognized as safe." This means that what is classified as moderate amount when tested on individuals was found to be generally safe.
Here is a table that shows what is considered to be low, moderate, high, and heavy when it comes to caffeine intake:
| Low to Moderate Caffeine Intake | 130 mg - 300 mg |
| Moderate Caffeine Intake | 200 mg - 300 mg |
| High Caffeine Intake | Above 400 mg |
| More than 6000 mg/day is considered heavy caffeine consumption | |
One cup of brewed coffee contains around 100 mg of caffeine whereas one cup of tea contains around 50 mg. The amount of caffeine in carbonated drinks or soda varies from brand to brand, ranging from 40 to 80 mg per can.
According to statistics, "It is estimated that the average daily caffeine consumption among Americans is about 280 mg/day, while 20 to 30 percent consume more than 600 mg daily. The top three sources of caffeine in adults are coffee (70%), soda/soft drinks (16%), and tea (12%)."
Effects Caffeine has on the Body
Let us see what really happens when you consume caffeine: When you take caffeine-containing beverages, there is a sudden rush of adrenaline in the blood, which is the cause of the burst of energy that we feel. That is the reason people like to take this first thing in the morning or when they are feeling a little bored or sleepy (a brisk walk in the park will give the same effect without the side effects!). Unfortunately, caffeine highs don't last long (only up to 5 to 6 hours). Once the balance of hormones takes place, you suddenly feel lethargic or drowsy. Then, another cup is required for you to feel energetic. This is how the dependency develops!
The side effects include the increase in the level of cortisol in the body. Too much of cortisol leads to many health issues, including heart disease, diabetes, irritability, and weight gain.
Caffeine for Pain Relief?
Coffee or caffeine-containing beverages are used by many to relieve pain. Although there are many skeptics of this school of thought, there is truth in it. The reason for this is that caffeine increases the level of dopamine in the blood. Dopamine has pain-relieving properties similar to that of ibuprofen and acetaminophen. Turning to caffeine for pain relief is not good because it will further intensify the dependability on caffeine.
Identify If You are Addicted to Caffeine
The following quiz will let you understand your addiction status.
- Do you consume more than two caffeinated beverages daily?
- Do you have high levels of energy, followed by a sudden drop of energy.
- Do you experience frequent headaches or muscle tension?
- Do you suffer from insomnia?
- Do you have ulcers, heartburn, or other gastrointestinal problems?
- Do you feel dehydrated?
- Do your eyes feel heavy?
If you answer all the above queries with a "yes," you are addicted to caffeine.
Physical Side Effects of Caffeine Addiction
The common side effects experienced by caffeine addicts are:
- Insomnia: Caffeine increases alertness; therefore, if you take caffeinated beverages just before going to bed, you may find it difficult to fall asleep and stay asleep. Having more than 500 to 600 mg of caffeine per day could lead to insomnia according to experts. The necessity to visit the bathroom several times (caffeine being a diuretic) prevents you from getting a deep sleep, and thereby increasing daytime drowsiness.
- Restlessness: According to American Heart Association, caffeine stimulates the central nervous system. As a result, you may experience various abnormalities such as tremors, restlessness, nervousness, increased heart rate, and fast pulse.
- Urinary and Intestinal Symptoms: Caffeine is a diuretic (increases frequency of urination). Experts are of the opinion that more than 500 mg of caffeine per day will make you visit the bathroom more often. Caffeine also stimulates the intestines causing diarrhea, nausea, and vomiting.
Withdrawal Symptoms of Chronic Caffeine Addiction
It is difficult to ascertain whether a person is addicted to caffeine or not. However, if caffeine is totally withdrawn for a period of time, certain withdrawal symptoms show up. The severity of these, again, varies greatly according to the extent of the addiction. Some of the withdrawal symptoms are:
- Headache
- Fatigue
- Drowsiness
- Changes in mood (depressed mood or irritability)
- Stiff or painful muscles
- Inability to concentrate
- Severe pre-menstrual symptoms
- Loss of appetite
- Bowel problems
- Confusion
- Poor memory
- Altered heart rate
- Altered blood pressure
- Strong cravings for caffeinated products
- Flu-like symptoms, such as nausea or vomiting
Withdrawal symptoms may start occurring from 6 to 18 hours after you have suddenly stopped caffeine.
Methods to De-addict Yourself from Caffeine
Most people are not even aware that they are addicted. They think, it is just a matter of taste, and that they can give up on caffeine whenever they want it. However, when they try to do that, they face problems. Many methods are devised to help caffeine lovers to rid themselves off the addiction.
Gradually reduce the number of times you take caffeine beverages. Suppose you take a total of 8 cups per day. Slowly reduce the number to 7 or 6 and space it out. Maybe, next week try reducing two more cups. Also, try reducing the amount of caffeinated beverages you take in each cup. If you are a tea lover, reduce the steeping (extracting the essence by soaking) time so that the amount of tea is less in each cup. Then slowly switch to decaffeinated beverages.
Some lifestyle changes also help you take your mind off caffeinated drinks, such as:
- Regular exercises like walking for 30 to 45 minutes 6 days a week.
- Having plenty of fresh fruits and vegetables.
- Ensuring you get sufficient sleep of at least 6 to 7 hours and going to bed and getting out of bed at the same time every day.
- Relieving stress with yoga and meditation.
In the quest to de-addict yourself from caffeine, many substitutes for caffeinated drinks are being used. In a survey, former coffee lovers talked about the substitutes they used. It went like this: substitutes used (percentage of people in the survey who used it):
- Herbal tea (37%)
- Plain water (23%)
- Milk and orange juice (4.5%)
- Regular tea (3.5%)
- Soft drinks (4.5%)
- Decaffeinated coffee (5%)
Alternatives or substitutes are helpful only to a certain extent; however, what wins the battle is determination and commitment. Once you understand the problems caffeine addiction causes, you can work slowly, but steadily, towards your goal of giving up on all caffeinated beverages.
