Caffeine is a psychoactive stimulant that your body absorbs temporarily and then eliminates through urination several hours after you consume it. If you are interested in reducing the amount of caffeine you ingest or eliminating caffeine altogether, then preparing yourself for the possible withdrawal symptoms may help you successfully eliminate caffeine from your diet.
Substances Containing Caffeine
Although it is common knowledge that coffee and certain teas contain caffeine, some candy, ice cream and specific over-the-counter drugs also contain caffeine. A milk chocolate candy bar has about 9 mg of caffeine, and a candy bar with dark chocolate contains 31 mg. Coffee ice cream has between 50 and 85 mg per serving. Brewed coffee contains an average of 133 mg of caffeine per 8 oz., and the average cup of caffeinated, brewed tea has between 40 and 120 mg. Cola-type drinks have between 22 and 72 mg, depending on the type of drink. Popular energy drinks can have between 48 and 300 mg of caffeine, according to the Center for Science in the Public Interest.
Benefits of Eliminating Caffeine
More restful sleep may be a benefit to eliminating caffeine from your diet, as evidenced by a January 2009 study published in the "Journal of Clinical Nursing." The study found that the participants who eliminated caffeine from their diets were able to sleep for longer periods of time, sleep more restfully and fall asleep easier. Additionally, you may experience less episodes of a racing heart, feel less anxious and experience less sudden increases in your blood pressure.
Duration and Tolerance
The number and intensity of withdrawal symptoms you may experience when reducing your caffeine intake depends on your tolerance level and amount of caffeine you consume. When you drink or eat foods containing caffeine, you mildly stimulate your metabolism and nervous system. If you continually increase the amount of caffeine you consume, your body begins to tolerate the caffeine and it has less effect. When you stop consuming caffeine, it can take up to a week and a half for the symptoms to decline, depending on how much caffeine you normally consume, according to a review published in the October 2004 issue of "Psychopharmacology."
Symptoms
You may not experience any symptoms when eliminating caffeine from your diet; however, Laura M. Juliano and Roland R. Griffiths in their review published in "Psychopharmacology" found that people withdrawing from caffeine often experienced headaches, tiredness, trouble concentrating on tasks, irritability and other symptoms such as nausea and muscle aches.
Weaning Yourself
Although you can quit consuming caffeine all at once, you may find it easier to gradually reduce the amount of caffeine you consume. If you drink brewed coffee or tea, fill your cup with three-quarters caffeinated coffee or tea and one-quarter decaffeinated coffee or tea. Over the course of a week to 10 days, adjust the balance until you are drinking solely decaffeinated tea or coffee. If most of your caffeine comes from energy drinks, reduce the amount you drink by several ounces a day until you have weaned yourself from the drinks. Food containing caffeine may be easier to eliminate, as chocolate contains less caffeine than coffee, tea or energy drinks.
References
- FloridaHealthFinder.gov; Caffeine in the Diet; David Dugdale, et al.; May 2009
- Center for Science in the Public Interest; Caffeine Content of Food & Drugs; September 2007
- "Journal of Clinical Nursing"; Systematic Review on the Effectiveness of Caffeine Abstinence on the Quality of Sleep; Celia Sin, et al.; January 2009
- "Psychopharmacology"; A Critical Review of Caffeine Withdrawal: Empirical Validation of Symptoms and Signs, Incidence, Severity, and Associated Features; Laura M. Juliano, Roland R. Griffiths; October 2004
- South Dakota Department of Health; Caffeine; September 2000
Member Comments