Many adults and children throughout the world consume caffeine on a daily basis. Caffeine is present in coffee, tea, chocolate, energy drinks and many varieties of soda pop. While you may enjoy its effects as a stimulant, the withdrawal symptoms associated with kicking the caffeine habit are often unpleasant. These may include restlessness, irritability, problems sleeping or concentrating, and headaches.
Caffeine and Addiction
The American Psychiatric Association defines four criteria that, together, constitute a physical or psychological addiction. Any substance that causes withdrawal symptoms when not in use or encourages the development of a tolerance over time may be considered addictive. If the user also continues use in spite of aggravation of medical problems and has experienced unsuccessful attempts at quitting, then the substance may be considered addictive. All four of these aspects affect caffeine users, but withdrawal headaches are caused specifically by the physical changes caffeine produces, and their intensity is determined by both the user's tolerance level and her consumption level at the time she attempts to quit.
What Causes Caffeine Withdrawal Headaches
The sudden removal of caffeine from your diet can cause an enhanced response to certain neurotransmitters which are responsible for the dilation of blood vessels. Adenosine, which causes this dilation, is normally present but typically does not cause severe or notable blood vessel dilation. During withdrawal, however, you are more sensitive to adenosine, and otherwise inconsequential levels may produce a substantial dilation effect within your blood vessels, resulting in lowered blood pressure and headaches.
Alleviating the Symptoms
There are several ways to reduce the frequency and intensity of headaches caused by caffeine withdrawal. You may want to experiment with a gradual reduction in dietary caffeine sources as opposed to a sudden, complete removal of caffeine. Drink less coffee or soda and, over time, continue to diminish your daily intake in order to lessen the effects of withdrawal. If your primary source of caffeine is coffee or tea, shorten the brew time or switch to a decaffeinated version of your preferred drink. Doing so will decrease your caffeine intake more gradually, allowing you more time to adjust to its absence. You may also consider pain relievers, although some commercial pain relievers contain caffeine, so check the label to avoid an inadvertent caffeine intake.
Withdrawal Period
In many cases caffeine withdrawal symptoms are mild. Most cases of caffeine withdrawal diminish and resolve after a few days of caffeine avoidance. If you lower your intake gradually, over a period of days or weeks, your withdrawal symptoms may begin to manifest early and last throughout the process, but the length of this withdrawal period will be offset by more mild symptoms throughout. When quitting caffeine, any unintentional intake can prolong your withdrawal period, so pay attention to the ingredients in everything you eat and drink. Some sources, such as chocolate, may not list caffeine as an ingredient, so seek the advice of a physician or nutrition expert if you are unsure about the caffeine content of certain foods.
References
- "New York Times"; Yes, People Are Right. Caffeine is Addictive; Sandra Blakeslee; October 1994
- American Psychological Association: Addictions
- CNN Health; Beware the Perils of Caffeine Withdrawal; Judy Fortin; April 2009
- "New York Times"; Bodily Interaction Found to Explain Caffeine Withdrawal Headache; Jane Brody; April 1982
- Mayo Clinic: Caffeine: How Much Is Too Much?
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