Caffeine Withdrawal

When someone considers quitting caffeine, the “scary” part is the withdrawal symptoms. This is why it is not recommended to quit “cold turkey” (all of a sudden). The amount of caffeine that is consumed each day, as a rule, will determine the “intensity” of symptoms.

The amount of caffeine someone is used to consuming will typically coincide with the intensity of the withdrawal symptoms. Another factor to take into consideration is how addicted someone is to the effects of caffeine.

This will independently affect the intensity of withdrawal symptoms, regardless of caffeine intake. In order to allow the body time to adjust to this change it is a good idea to quit gradually by reducing your intake. Symptoms can occur 12 to 24 hours after quitting caffeine and can last from two to nine days.

These symptoms occur due to the brain’s reaction to a reduction in caffeine, which increases blood flow to the brain. This increase in blood flow also increases the amount of glucose (sugar) available to the brain.

Symptoms most commonly associated with caffeine withdrawal are:

• Dizziness
• Headaches
• Depression
• Inability to concentrate
• Fatigue
• Mood swings
• Heightened Post Menstrual Syndrome (PMS) symptoms
• Drowsiness
• Flu-like symptoms
• Muscle stiffness
• Aches
• Nausea
• Vomiting

There are two ways to reduce your intake of caffeine:

• Reduce the amount you drink daily. So if you drink 4 cups a day, reduce it to three cups for the first week, two cups the second week and so forth. You can also gradually reduce the serving size. If you usually drink 16 ounces of a caffeine beverage, reduce it to 14 or 12 ounces the first week and continue to reduce the amount.
• Reduce the amount of coffee or tea used to brew the beverage. You can also reduce the amount of tea or coffee by reducing the time the beverage seeps and/or the amount used to brew it. This method will obviously not work for cola drinkers.

How to Reduce Symptoms

There are many supportive actions you can take to help insure a smooth transition to a caffeine free life. These steps include:

A diet rich in fruits and vegetables

A well balanced diet can help replenish nutrients lost by continual intake of caffeine. Foods that are most nutrient dense are dark, leafy greens (spinach, collard, kale, chard) and sprouts (alfalfa, sunflower, broccoli).

Rest

Rest is a key component to any change or healing program. Rest allows your body to adjust. The needed amount of sleep can vary from 5-8 hours a night, but also allow yourself to take a nap during the day. As a rule, if you are tired, sleep or rest.

Water

Caffeine, especially in coffee, cola and teas dehydrates the body. Withdrawal symptoms can be increased due to dehydration. Gradually increase your water intake by one 8 oz glass a day during the first week, two the second week, three the third week. You want to at least reach eight, 8 oz glasses of water a day, but you may require more.

Relaxation

Many people who use caffeine like the adrenaline rush it gives them. Relaxation is not typically on their agenda, but everyone needs time to replenish themselves. Moderate and I stress the word moderate exercise can provide the same pick-me-up and it can also be relaxing.

Acupuncture

Some people find it easier to quit caffeine when they have acupuncture done. It may help reduce or eliminate symptoms by working on the nervous system and by regulating blood flow.

Herbs

Calming herbs like lavender, chamomile, lemon balm and catnip (it drives cats wild, but is calming to humans) can help with withdrawal jitters. Anything stronger than that and you should consult with a trained herbalist.

A cup of ginseng tea can provide an energy boost and can be a caffeine free drink to assist in decreasing the amount of coffee, tea or cola you consume.

Supplements

Even with the best diet, it may be difficult to replenish stores of nutrients after prolonged deficiencies, so you may want to consider taking supplements. Important supplements include the B-complex vitamins, vitamin C, magnesium, vitamin A and antioxidants.

There are many approaches; the most important thing is to find a system that works for you.

This article from our archive, originally published on an earlier date, and now republished for its importance.

References:

• Batmanghelidi, Fereydoon. Your Body’s Many Cries for Water: GlobalHealth Solutions Inc. (2001) Virginia, USA
• DesMaisons, Kathleen. Potatoes not Prozac: Fireside (1998) New York, USA.
• Mateljan, George. The World’s Healthiest Foods. George Mateljan Foundation: 2007. Seattle, USA.
• Wilson, James. Adrenal Fatigue: Smart Publications (2001) Petaluma, California.
• Spencer, Barry. “Introduction.” Caffeine and Migraine.