Caffeine is a substance that helps you stay awake and alert, but excessive and prolonged use is bad for your health. With caffeine, the body is not in its natural state, it experiences moments of considerable energy and others of energy collapses, so it can become difficult to stop taking it. However, most people would actually benefit from a caffeine-free life relatively quickly. Caffeine is a drug and, like all addictive drugs, it requires a plan of action to get rid of it; so be prepared to experience withdrawal symptoms and considerable energy crashes.
Steps
Part 1 of 4: Preparing to Stop Consuming It
Step 1. Prepare yourself mentally
Do you like the taste of caffeinated drinks and the energy boost they offer you? Most people drink them for one or both of these reasons, but be aware that excessive consumption seriously damages the body. If you find yourself constantly sipping your favorite caffeinated drink, it's probably time to cut back and help your body recover its normal functions. Consumption of up to 400 mg per day is not a problem, but exceeding this limit is harmful. The maximum amount you can safely drink (but even less would be better) is roughly equivalent to four cups of coffee or 10 cans of fizzy drinks.
Step 2. Think about the benefits
If you are consuming more than three caffeinated sodas a day, your health may be affected. A moderate dose is healthy, but too much of this substance can create serious problems. Some of the main reasons you should give it up are:
- Increased risk of hypertension;
- Inability of the liver to filter out other toxins
- Dental caries;
- Weakening of the bones;
- Dependence;
- Anxiety;
- Phases of hyperactivity and / or inability to concentrate alternating with energy "collapses";
- Alteration of the sleep cycle;
- Caffeine interferes with weight loss and appears to be related to hypoglycemic problems;
- It has a certain economic cost due to the purchase of the products that contain it;
- Causes dehydration and weight gain;
- It does not guarantee a healthy pregnancy;
- Reduces libido or sexual performance.
Step 3. Choose alternative drinks
If caffeinated ones are present in most of your day, you should look for substitutes. You can drink more water - which is also the best and healthiest choice. You can opt for green tea or sparkling water, but avoid sodas, as many of them contain caffeine.
Part 2 of 4: Quit Slowly
Step 1. Start cutting back on caffeine
When you decide to quit, you should start gradually. Start by forgoing one drink a day and stick to this dosage for a week. If you find that you miss the ritual of the morning coffee or the mid-afternoon drink, you can decide to replace the drink with another decaffeinated one. Then forgo the second caffeinated drink of the day for another week. Continue this method until you have completely stopped consuming caffeine.
Step 2. Create obstacles to make hiring more difficult
At the beginning of the week, establish a sum of money to be allocated to these drinks, in this way if you drink too much from the first days, at the weekend you will not be able to drink more. As you gradually start spending less and less money on caffeinated drinks, you will gradually be able to reduce your consumption.
Step 3. Give yourself plenty of time to rest and recover
Plan a day to detox, preferably a Sunday when you have nothing to do. Make sure that on the day set for this purpose you are free from pressing commitments or commissions. Avoid making additional commitments for at least three weeks after giving up on caffeine. Make sure you get plenty of rest and provide your body with healthy nutrients, such as fresh fruit, vegetables, and multivitamin supplements such as those in group B, which produce an effect similar to the energy provided by caffeine-based substances.
Step 4. Drink water
Its regular consumption helps the internal organs to detoxify and keeps the body adequately hydrated. Caffeine has diuretic properties, so the body tends to lose fluids. The effects are moderate in individuals who drink limited amounts of caffeine, but among those who are true "caffein addicts" or those who drink mostly energy drinks, they could be far more serious. Too much caffeine coupled with insufficient water consumption can easily lead to dehydration, creating numerous health problems. Aim to drink at least 8 8-ounce glasses of water each day.
Step 5. Don't try to quit alone
Find someone else to accomplish this with. If you can't find this kind of support, promise someone you love and respect to give up on caffeine. At that point, the consumption of caffeine in any form will mean breaking the commitment and this could prove to be an incentive to stay on track.
Part 3 of 4: Overcoming the Caffeine Craving
Step 1. Get plenty of rest
For many people, caffeine is a useful substance to combat sleep deprivation or lack of energy during the day. Make sure you get enough sleep each night when you stop eating it - this will help your body recover and get used to doing without this substance.
Step 2. Limit your alcohol consumption
This is another key detail, along with regular water intake, during the first few days when the body is adjusting to the lack of caffeine. Alcohol dehydrates and, as it is also a sedative, the next day will increase your craving for the stimulating effects of caffeine.
Step 3. Prepare to experience withdrawal symptoms
Depending on the amount of caffeine you usually consumed, the body can also experience a shock due to its absence. You may have the withdrawal symptoms described below, which may also last for a few days after you stop using it:
- Sense of fatigue and sleepiness;
- Depression;
- Headache;
- Irritability;
- Inability and difficulty to work;
- Muscle stiffness and pain
- Flu-like symptoms;
- Insomnia;
- Constipation;
- Anxiety and nervousness.
Step 4. Find some positive distractions
During the physical caffeine detox phase, you need to find ways to distract your mind. Try to evaluate in advance what times may be when abstinence will be felt most strongly (for example, in the morning, when you are driving, when you are in your favorite bar, and so on) and try to recover your "blanket. Linus "to face these moments. By "Linus blanket" we mean anything that can be consoling and can help distract your mind from the idea of caffeine. This could be a stuffed animal, a pocket video game, a phone call to your best friend, a crossword puzzle. You could also have more than one, the important thing is that it is always available.
Part 4 of 4: Increase Energy Levels Without Caffeine
Step 1. Listen to your favorite songs that are fast paced
If you can listen to music at work, why not choose the songs that make your heart beat and make you want to dance? This is a surefire way to combat afternoon fatigue.
Step 2. Turn the lights on or off
The body responds naturally to the change in lighting, so if it's strangely dark where you work or sleep, then you'll have a hard time staying alert. Conversely, if there are too many lights, your body can't tell when it's really tired, while you need more rest when you stop consuming caffeine. Try to keep the blinds slightly open, this way you will wake up naturally in the morning. Alternatively, add more low lights to your work station to avoid feeling sleepy during the day.
Step 3. Don't assume a sagging posture
Crashing on your desk won't help maintain a level of alert. Try to stand up straight in your chair to feel more alert and ready at work. Consider standing up or using a Swiss ball to sit at your desk. Why don't you try some sitting exercises to feel more active?
Advice
- Don't give up! Rather than giving up on your goal, take a step back in your "detox" program. This may be enough to regain the strength to continue, in case you have pushed yourself too far beyond your abilities.
- For some people, it is easier to stop suddenly despite withdrawal symptoms. Headaches and exhaustion show you how much damage caffeine does to the body. This behavior may also give you an important sense of satisfaction, as some individuals don't notice the difference when they gradually quit.
- If you want to reintroduce caffeine into your diet without falling back into addiction, then limit yourself to a cup of tea or coffee every other day, preferably in the morning and no later than the early afternoon. Addiction often starts out as a habit, so don't fall back into the habit of having tea, coffee, or Diet Coke whenever you want.
