You can’t live a day without coffee, but if you drink more than 250mg-500mg of caffeine a day, you can become addicted. According to the American Psychiatric Association, if you have no physical or mental illness, have a daily caffeine intake of more than 250 mg (2 to 3 cups of coffee) until recently, and have 5 or more of 12 physical symptoms, you should suspect caffeine addiction.
The 12 symptoms introduced by the American Psychiatric Association are ▲ restlessness ▲ nervousness or irritability ▲ excitement ▲ insomnia ▲ flushing ▲ frequent or excessive urine ▲ gastrointestinal disorders such as indigestion ▲ disorderly thinking and language ▲ muscle twitching ▲ distraction ▲ Tirelessness ▲ There is a rapid or irregular pulse.
Even if you notice these symptoms and try to cut down or quit caffeine, it’s easy to fall back into a vicious cycle with withdrawal symptoms. Here are 9 ways to get out of caffeine addiction.
1. Reduce slowly = Thinking of reducing all at once is overkill. Rather, it is wise to reduce gradually.
2. Find an alternative = Drink another beverage to replace coffee, i.e. a non-caffeinated beverage. Decaffeinated coffee is also a good alternative, although it contains caffeine. Drink a caffeine-free beverage, such as herbal tea or hot water.
3. I don’t tolerate headaches = Headaches can last all day when I cut back on caffeine. It is a kind of coffee withdrawal symptom. Taking painkillers will reduce the pain.
4. Drink a lot of water = It is good to drink a lot of water. It doesn’t matter if it’s cold or hot water. Holding water in your hand will also reduce the feeling of emptiness you feel when you don’t have a coffee mug.
5. Exercise more = Exercise is a stimulant and energizer like caffeine. It is best to avoid weight training. Such exercise is not good because it causes acid and stomach contents to reflux.
6. Eat healthy = Avoid refined sugar or fast food and eat fiber-rich carbohydrates, fruits, vegetables, and whole grains.
7. It makes you feel hungry = It is better not to leave your stomach empty for more than 4 hours. The more hungry you are, the sharper your nerves become. Eating small meals frequently is good for the body, such as preventing acid reflux.
8. Sleep well = The best fatigue recovery is sleep. Try to go to bed at a set time every night or at a similar time.
9. Control your mind = It is necessary to control your mind comfortably through yoga, meditation, massage, etc. It is effective in preventing the loss of concentration or irritability that occurs when reducing caffeine. Five minutes of quiet meditation can be more relaxing than a cup of coffee.
