Although moderate caffeine consumption is safe for most healthy adults, large coffee and tea drinks and caffeine in numerous products make it easy to get too much caffeine. The benefits of cutting caffeine include reducing caffeine side effects. Side effects may include increased anxiety, stress, overproduction of stomach acid, nausea, dizziness and insomnia, according to dietitian Julie Kennel at NetWellness. Choosing decaffeinated beverages allows you to enjoy coffee and tea with less caffeine.
Caffeine
Beverage sources of caffeine include coffee, cola, espresso, cocoa, tea and certain energy drinks. Certain weight-loss products, over-the-counter headache remedies, pills for treating menstrual symptoms and chocolate contain caffeine. An 8-oz. cup of coffee averages 133 mg of caffeine; an 8-oz. cup of black tea averages 53 mg; a 1-oz. shot of espresso averages 40 mg caffeine, and energy drinks contain up to 300 mg per serving, according the Center for Science in the Public Interest.
Side Effects
Caffeine stimulates the central nervous system. It can cause a fast heart rate, excessive urination, vomiting, restlessness, depression, tremors and sleep difficulties, according to the University of Maryland Medical Center.
Caffeine consumption can contribute to higher blood pressure. If you have elevated blood pressure, cutting caffeine by switching to decaffeinated beverages may have a beneficial effect on hypertension.
Fatigue from caffeine-related sleep difficulties can set up a cycle of consuming progressively higher amounts of caffeine in an attempt to counteract the tiredness from sleep deprivation.
Benefits
Benefits of cutting caffeine include calmer moods, more energy, better sleep, better concentration, decreased irritability, and for those prone to anxiety and nervousness, a reduction of those symptoms. Stopping the cycle of using caffeine to make up for a lack of sleep or lack of energy helps you to pay more attention to your needs for rest, stress-reduction, sleep and exercise. Meeting these needs will help you increase your energy naturally so that you won't need to rely on caffeine's stimulant effects. Paying more attention to your limits and getting plenty of sleep support overall health goals, such as increased physical activity and weight loss or weight maintenance.
Considerations
Cutting caffeine may benefit pregnant women by reducing the risks of miscarriage, although further research is needed. Pregnant women should limit caffeine to a low level such as 1 cup of coffee a day, according to Dr. Rob van Dam at Harvard School of Public Health.
Drinking coffee may reduce the risk of diabetes, Harvard School of Public Health reports. Consuming decaffeinated coffee is also associated with reduced risk for diabetes. Gradually replacing some of your coffee, espresso or tea with decaf minimizes your risk of suffering withdrawal symptoms as you cut caffeine.
References
- NetWellness: Stomach Pain and Caffeine; Julie Kennel, Ph.D., R.D., L.D.; March 2010
- Center for Science in the Public Interest: Caffeine Content of Food & Drugs; September 2007
- University of Maryland Medical Center: Caffeine in the Diet -- Side Effects
- Harvard School of Public Health: Ask the Expert: Coffee and Health; Dr. Rob van Dam
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