7 symptoms of coffee withdrawal (and how to overcome it)

Caffeine is stimulant, but some people with sensitivity to this molecule may respond with complaints such as irritability, nervousness, heart palpitations, or stomach upset. On the other hand, an excessive dose of caffeine (more than 400 mg, about four cups daily) It can cause headache, insomnia, nervousness and even muscle tremors.

If coffee doesn’t suit you or you’ve gotten used to drinking too much, you should reduce or eliminate it. But if you do it right off the bat, your body will react with a withdrawal syndrome.

How does caffeine work in the body?

In the brain are the so-called adenosine receptors that contribute to well-being and ensure relaxation. The production of dopamine and norepinephrine are reduced during periods of calm and, consequently, so is the heart rate and the body rests.

Coffee helps us out of this calm. When we drink coffee in the morning, caffeine is deposited at adenosine receptors, it blocks them and prevents relaxation. Caffeine wakes you up and agitates you. But the body reacts by producing more adenosine, to counteract its effect. By reducing the dose of caffeine, the amount of adenosine will be high and certain discomfort will occur.

Substitute coffee for this Grapefruit Ginger Shot. In the video you have the recipe.

Physical consequences of coffee withdrawal

The duration of the side effects of coffee withdrawal varies from person to person. The body can take anywhere from a few days to several weeks to regain balance.

1. Headache

Caffeine has a vasoconstrictor effect, which can help against headaches. If this effect wears off when you stop drinking coffee, the risk of headaches increases again.

2. Exhaustion and loss of energy

When the stimulant effect of caffeine wears off, the body first has to get used to normal energy reserves again. However, at first, the feeling of exhaustion and lack of energy are practically unavoidable.

3. Insomnia

Until the balance of neurotransmitters in the body is restored, insomnia and trouble falling asleep may develop. At this point it will be good practice a bedtime routine to disconnect and sleep better at night.

4. Lethargy and sleepiness

In fact, instead of insomnia, a kind of lethargy can also be generated, a form of impaired consciousness that is associated with drowsiness and an increased threshold of irritation. Lethargic people are apathetic and it is difficult to get their attention. Exercise and sport can help to avoid drowsiness.

5. Irritability and lack of concentration

Caffeine promotes concentration and helps maintain clear focus, for example, when working, studying, or driving a car. Without the effect of caffeinethat stimulating factor is missing, so irritability and lack of concentration are more likely.

6. Circulatory problems

The reason for circulatory problems with coffee withdrawal is similar to that for headaches: the vessels in the body widen, so that blood pressure can drop. Getting up quickly can cause blood to rush down to your legs, causing dizziness.

7. Constipation

Coffee stimulates digestion, which is why many coffee drinkers have to go to the bathroom after their first cup of the day. If this intestinal activating effect is no longer available, constipation can occur more easily. A diet rich in fiber and plenty of water and infusions will help.

How to overcome withdrawal

Keep in mind the following tips to overcome withdrawal symptoms:

It is better to start your abstinence on a Friday, so you don’t have to torment yourself without caffeine and possibly plagued with headaches all week. Prepare for total withdrawal with a progressive dose reduction: if you drink 5 or 6 coffees, take 3 on Thursday and 3 on Friday. In any case, avoid caffeine at night. If you are trying to wean yourself from caffeine, you should know that there are over-the-counter pain relievers and “flu” medications that contain it. It is also found in tea, both black and green. If you don’t want to do without your beloved morning ritual, you can replace the coffee with another hot drink. How about a delicious mint infusion, for example? Get ready for possible food cravings, which can also be an unpleasant side effect of caffeine withdrawal. It’s a good idea to stock up on a generous amount of fruit and healthy snacks. After a few days, this desire will also tend to regulate itself.