Caffeine is a nervous-system stimulant that occurs naturally in some plants that end up as foods, such as coffee and chocolate. In fact, coffee is the primary source of caffeine in the diet of most adult Americans, according to the March of Dimes. Drinking too much caffeine can lead to restlessness, insomnia, headaches, upset stomach, nervousness, rapid heart rate and high blood pressure. Because caffeine is odorless, flavorless and colorless, dietary sources may be difficult to identify.
Step 1
Read product labels carefully. The U.S. Food and Drug Administration, or FDA, requires that food manufacturers list the amount of caffeine their products contain on their labels. Foods that you might not suspect contain caffeine include some ready-to-eat breakfast cereals, mints, chewing gum and malted drinks.
Step 2
Reduce your intake of caffeine gradually to minimize withdrawal symptoms. Caffeine withdrawal generally lasts only a few days, according to the Mayo Clinic website, but it may cause symptoms severe enough to interfere with daily functioning. Common symptoms of caffeine withdrawal include fatigue, headache, low mood and drowsiness.
Step 3
Drink decaffeinated coffee or tea, and substitute caffeine-free sodas--such as orange or lemon-lime soda, ginger ale and some root beers--for those containing caffeine. For an even greater health benefit, skip the soda and drink water or fruit juice instead.
Step 4
Choose healthy snacks that contain no chocolate. Chocolate candies, cakes, cookies, puddings and many other treats contain a significant amount of caffeine. An easy way to remember what snacks are off limits is to avoid chocolate foods completely.
Step 5
Consult your doctor or pharmacist about any herbal supplements you are currently taking or intend to take. Many herbal supplements and weight-loss aids contain caffeine, including those with yerba mate, green tea extract, guarana and kola nut, explains the March of Dimes.
Step 6
Stay away from energy drinks that contain high levels of caffeine. If you've been depending on energy supplements to get through the day, increase the number of hours you sleep at night instead, or speak with your doctor about underlying health conditions that may be contributing to your fatigue.
Step 7
Limit your use of over-the-counter medications that contain caffeine, or find a caffeine-free alternative. Ohio State University notes that many headache medications, diuretics, cold medicines and drugs designed to treat PMS symptoms contain caffeine.
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