If you are reading this blog, chances are big you still haven’t figured out a way to cut down on caffeine. Well, that is about to end! You can gradually cut down your caffeine consumption with these 3 simple steps. But before we start, it is important to know how much caffeine is safe to drink and if there are any side-effects of cutting down on caffeine. Interested? Read on!
How much caffeine is safe?
Like everything in life, a little of something is fine and won’t do any harm. But when is too much caffeine really too much? According to research it is safe to drink up to 400 milligrams of caffeine per day.
This may sound like a lot but it can add up really quick and depends on what kind of coffee you consume. A normal cup of brewed coffee contains 95 milligrams of caffeine on average while an espresso contains up to 125 milligrams.
So it is safe to state that around three to four cups of coffee a day is considered safe. Drinking too much caffeine has a different effect on people. Some experience little to none effects while drinking more than 600 milligrams of coffee. Others may feel the effects way sooner. Some adverse effects are anxiety, sleep disruptions, heart palpitations and restlessness.
Side-effects of cutting down on caffeine
Whenever you want to cut down on caffeine it is important to realize that there could be some side-effects. If you are a heavy caffeine user, don’t stop drinking coffee immediately! This will only make the withdrawal effects more intense.
If you regularly drink a lot of caffeine, cutting back can cause the following withdrawal symptoms, such as headaches or nausea. Is there something you can do to reduce these symptoms? Yes there is! The easiest way is to make sure you stay hydrated by drinking lots of water.
Follow these 5 steps to cut down on caffeine once and for all!
1. Start a caffeine journal
Before you can start to consume less caffeine it is important to know what your current situation is. So, start by making a caffeine journal. I know, it sounds a bit stupid but it will really help hou down to line! Next to this, the journal doesn’t have to be like a diary. Just make sure you write down by the end of the day what food and drinks you consumed that contain caffeine.
It is important to do so because you will become aware of everything you consume and which food contains caffeine and which doesn’t. Caffeine is not only in coffee or other drinks but also in food like chocolate or drinks such as tea!
Write a journal for a week and you will know on what days you consume what amount of caffeine. This will also help you to cut down on caffeine because it will be easy to see the progress you make.
2. Find out what triggers you to drink caffeine
This step can be done while writing your caffeine journal. Everything we do that is a habit is triggered by a cue, after that follows the action. Before you can make a lasting change in your caffeine usage it is important to know what triggers you to consume caffeine.
An example could be that you drink a lot of coffee in the office because you see your colleagues in the coffee corner and want to have a quick chat. When you see all of them with a cup of coffee you may think: ‘My hands are empty, let’s get a cup as well’. A solution is get rid of the trigger by joining the group while having a water bottle with you or wait for them to finish their coffees before joining.
3. Gradually cut down on caffeine per day or week
Of course you can tell yourself to stop drinking coffee, you will probably keep this up for a few days before you fall back. The reason for this is that once something is a behavioral pattern it is really hard to get rid of it. It is hard-wired in our brain and that is why we fall back in old patterns.
Instead of making a dramatic turn around let your body get used to the change! Make small cuts in your caffeine usage everyday or week. This way, your body won’t see it as a shock and the detox will be more organic. Resulting in a lasting change. Keeping up with your progress in your caffeine journal will also make the progress more visible!
So, you want to cut down on caffeine for good? After following these steps you will see significant change in a matter of time. For more about health & fitness, check out this page.