Caffeine Dependency
Caffeine Dependency
In small amounts (one or two six-ounce cups of coffee), caffeine helps reduce drowsiness and fatigue, improves concentration, and aids digestion. But if you overdo it—particularly if you are over age 60—caffeine may backfire on you, says Bernard Vittone, M.D., psychiatrist and director of the National Center for the Treatment of Phobias, Anxiety, and Depression in Washington, D.C.
As you age, your body—particularly your brain—becomes more sensitive to caffeine, so you’re more susceptible to many of its adverse effects, including tremors, insomnia, anxiety, panic attacks, irritability, rapid heartbeat, muscle twitching, and abdominal pain, he explains.
The amount of caffeine it takes to trigger these side effects varies from person to person, but many researchers suspect that as little as 300 milligrams (about three six-ounce cups of coffee) may be too much for some people.
On the other hand, if you regularly use caffeine, you may develop withdrawal symptoms like headaches, fatigue, and depression if you abruptly stop drinking it, says Roland Griffiths, Ph.D., professor of behavioral biology and neuroscience at Johns Hopkins University School of Medicine in Baltimore. In one small study co-authored by Dr. Griffiths, nine people had such severe caffeine withdrawal that they stopped doing household chores, canceled important social activities like birthday parties, and were more prone to mental lapses. But in most cases, weaning yourself off caffeine isn’t that difficult. Here are some shrewd ways to do it.
Try This First
Coast to a stop. Even if you only drink one cup of coffee a day, you can develop withdrawal symptoms if you quit cold turkey, Dr. Griffiths says. Instead, he suggests weaning yourself off caffeine gradually over a period of two to four weeks. So if you make a 10-cup pot, for instance, try a mixture of nine parts caffeinated coffee and one part decaffeinated for two to three days. Then switch to eight parts caffeinated and two parts decaffeinated. Whether you drink a pot or a cup, keep reducing the amount of caffeine you use in this blend every two to three days until you are drinking fully decaffeinated coffee, Dr. Griffiths suggests.
If you’re a tea-lover, try brewing a pot of regular and a pot of decaffeinated. Then mix the two in the same proportions as suggested for coffee, says Anthony Liguori, Ph.D., caffeine researcher and assistant professor at the Wake Forest University School of Medicine in Winston-Salem, North Carolina.
Other Wise Ways
Can the soda. Soft drinks like Mountain Dew, Dr Pepper, and most colas contain up to 55 milligrams of caffeine in a 12-ounce serving, according to the Center for Science in the Public Interest in Washington, D.C. Read labels carefully or stick with drinks that are clearly labeled caffeine-free, suggests Max A. Schneider, M.D., clinical professor of psychiatry specializing in addictive behaviors at the University of California, Irvine, College of Medicine.
Watch those midnight snacks. Any dessert made with chocolate or coffee, like fudge, ice cream, or frozen yogurt, is probably going to contain caffeine. Some coffee-flavored desserts, in particular, contain as much caffeine as a small cup of instant coffee, says Dr. Griffiths.
| Managing Your Meds Two lesser known sources of caffeine—guarana and kola nut—are commonly found in herbal remedies and in weight-control products like Fast Burner and Diet Now, which are sold in some health food stores, says W. Steven Pray, Ph.D., R.Ph., professor of nonprescription drug products at Southwestern Oklahoma State University in Weatherford. Caffeine also is an ingredient in many over-the-counter (OTC) medications, including pain relievers. So read the labels on these preparations carefully. Consult with your physician before using any product containing caffeine if you have heart disease, high blood pressure, ulcers, or are allergic to any stimulant. In addition, avoid using caffeine if you are taking: • Any OTC diet, allergy, or decongestant preparation containing phenylpropanolamine (Acutrim 16 Hour, Dimetapp, Robitussin-CF) • Monoamine oxidase (MAO) inhibitors for mental problems, such as phenelzine (Nardil) • Antianxiety medications such as alprazolam (Xanax) |
Keep water, water everywhere. Hot water with a twist of lemon is a terrific substitute for coffee or tea, Dr. Schneider says. Not only does it taste good, you’re still going through the ritual of drinking a hot beverage, which may ease your psychological yearnings for caffeine, he says. Be wary, however, of using some bottled waters like Aqua Blast and Java Water, which contain up to 125 milligrams of caffeine per serving. Read the labels.
Stay on course. Once you have shaken the caffeine habit, stick to decaffeinated drinks, Dr. Liguori advises. Decaffeinated beverages like coffee still have trace amounts of caffeine, but you’d have to drink about 50 cups of decaffeinated coffee to get the same buzz that you would from 1 cup of regular java.
