Addicted to coffee? 8 tips to beat caffeine addiction

In children and adolescents, it should not exceed 3 mg per kilo of body weight (eg a child of 20 kg must consume a maximum of 60 mg of caffeine per day. We find a lot in energy drinks popular with teenagers). Excessive consumption of caffeine, which is an addictive molecule, can lead to cardiovascular disorders, but also to psychiatric disorders (panic attacks).

Everyone should define their maximum dose for their own well-being, because very large differences exist from person to person. For example, a caffeine-sensitive person who consumes 10 cups of coffee per day has excessive consumption.

With such an amount of caffeine (which can go up to 1000 mg per day) this person can become nervous or even aggressive, not to mention the sleep disturbances caused by caffeine. In this case, reducing the daily concentration of caffeine would be very beneficial. On the other hand, a person who is not sensitive to caffeine and consumes 10 coffees a day should not worry too much. There is no real caffeine overdose, except of course if we are talking about 30, 40, 100 coffees a day.

But how to achieve a reasonable consumption of coffee? Here are some handy tips:

  • Gradually decrease. Do not drastically reduce your caffeine intake. For example, if you drink 10 coffees a day and would like to drink 5, it is better to go step by step. Every 2 or 3 days reduce your consumption of coffee. It will therefore take you a few days to reach your goal. Remember that caffeine is a molecule managing an addiction, by gradually reducing the dose you will limit the symptoms of withdrawal.
  • Dilute it. If you make the coffee yourself (in restaurants or cafes it’s more complicated, because it comes directly with a certain volume), you can for example fill it to 2/3 of the cup, then top up with milk, hot chocolate etc. Arithmetically your coffee will contain about 1/3 less caffeine. It’s already a good start to reduce your caffeine concentration and continue to drink the same number of small blacks every day.
  • Delay taking your first coffee. When you wake up and have breakfast, drink a tea instead, it contains a lower dose of caffeine. Then around 9 or 10 a.m. drink your first coffee, to give you energy for the whole day. Then it’s up to you how often you would like to drink more. Try not to drink coffee after 4 p.m. to avoid trouble falling asleep and sleeping.
  • Drink filter coffee if possible. We know that a cup of filter coffee, in any case a small cup, contains 64 to 12 mg of caffeine, an espresso contains more, ie 110 to 150 mg. If however you prefer the taste of espresso, try to choose a coffee containing little caffeine, this is the case for certain coffee capsules where the concentration of caffeine is often indicated.
  • Drink decaffeinated (“decaf”). This is probably the easiest advice to follow, however remember that in general there is a little caffeine, of course in lower concentrations, than a normal coffee. Also avoid decas in the evening.
  • Drink tea or soda. Remember that caffeine is found in beverages other than coffee. Black or green tea is particularly beneficial for health. You can also drink coke-based sodas, the caffeine concentration is generally lower than coffee, around 40 mg. Be careful, these sodas are often high in calories and rather unhealthy.
  • Drink caffeine-free beverages. Try replacing some coffees with other caffeine-free beverages. For example, if you are used to drinking 10 coffees a day, try alternating with juices, water, fruit, etc. As with quitting smoking, it is important to replace certain habits with others.
  • Do not drink coffee at home or at work. It’s radical advice, but having a coffee machine at home or at work has a natural tendency to drink a lot of coffee. One idea is to drink coffees only in restaurants or cafes, naturally you will reduce the number of small blacks, partly for financial reasons and ease of access. It can be interesting to drink coffee always in the same place, if possible, because there are big differences from one establishment to another, some being very concentrated in caffeine.
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    * Presse Santé strives to transmit medical knowledge in a language accessible to all. In NO CASE can the information given replace medical advice. [HighProtein-Foods.com]

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