Coffee. Energy Drinks. Sodas
Most Americans consume at least two of these beverages daily with very little thought, if any, to the amount of caffeine they are consuming or what that can mean for them.
It is not uncommon for someone to be physically dependent on caffeine without even knowing. Signs of caffeine dependence can include:
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Withdrawal headaches when you drastically decrease or stop intake – Caffeine works to make the blood vessels narrow enough to restrict blood flow so if you skip a day those vessels will widen leading to a headache.
Fun fact – caffeine is an active ingredient in some prescription and nonprescription headache relievers.
Increasing use to get that same level of energy – When you drink caffeinated drinks daily, eventually you start to lose the boost you once got leading you to drink more and more just to get the same effect.
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That is called tolerance and is no different than what people who use alcohol or illicit drug use experience
Anxiety – Caffeine can cause you to feel jumpy or jittery. For those with underlying anxiety, caffeine intake can make it worse.
Irritability – If you are one of those people who are grumpy in the morning before your first cup of coffee, that may be a sign of dependence. Caffeine can make you feel happy so when there is a gap in consumption, you lose that happiness and can get a little crabby.
Everything in Moderation
It is thought that consuming up to 400 milligrams of caffeine is safe for most adults. That equals roughly 10 cans of soda, 2 energy drinks, or 4 cups of coffee.
Consuming excess amounts of caffeine can have negative effects on the human body including irregular heartbeat, increased blood pressure, poor sleep, diarrhea, heartburn, nausea, and vomiting.
It is important to remember that caffeine is fine for most healthy adults but not recommended for children and caution should be used in adolescents.
Kicking the Habit
If you do think that you are dependent or having some medical issues related to your caffeine intake, stopping use can be really hard. To make it a little easier, you might consider the following
Track your intake and do the math. Keep a log of your caffeine intake and figure out if you are exceeding the 400mg of caffeine that is thought to be okay.
Mix decaf and caffeinated to help decrease intake without going cold turkey.
In time, you should be able to use more decaf and less caffeinated until you have completely eliminated the caffeine or at least converted to an occasional user.
