When I speak to someone about getting off of caffeine, there is usually significant pushback. The word caffeine is most associated with coffee, and most people don't want to give up the pleasant experience of a cup of Joe. Believe me, I get it, and I know how painful it is to get off of caffeine. I've indulged for over 40 years, and yes, it was hard to stop. Let's talk about the pros & cons of caffeine intake, a few reasons to stop, and what to expect when you.
Pros of Caffeine
-Coffee tastes good, the social aspect
-You feel more productive and alert
-It can stop a migraine (by tightening blood vessels)
-Improves fatty liver
-increased alertness, energy, and ability to concentrate
Cons of Caffeine
-Disrupts sleep
-It can trigger migraine headaches
-Most people are either "up" or "crashing"
-It's a drug that will result in some degree of tolerance
-Cardiac electrical excitability or abnormal heartbeats/rhythms can occur
-With certain SNPs (genetic mutations), increased caffeine intake can increase the incidence of cardiac events, specifically heart attack (mediated by increased norepinephrine and epinephrine)
-It is a stimulant and it will increase blood pressure.
-Can worsen stress/anxiety, which is also mediated by increased norepinephrine and epinephrine
-It's a diuretic. You may be slightly dehydrated.
-Tremors, shakiness, jitters
Coffee-Specific Pros and Cons
Con: If taking thyroid medication at the same time as a cup of coffee, it will decrease the medication's absorption.
Pro: Drinking coffee has been shown to decrease the risk of developing steatotic liver disease (fatty liver) by 23% and, for people with liver disease, reduce the risk of developing liver scarring by 32%. The antioxidants in coffee appear to be the cause of the benefit, not caffeine.
Pro: It appears to lower your risk of getting T2DM, hypertension, and obesity.
Pro: It may be neuroprotective.
Reasons to stop Caffeine (Just a Few)
-migraine headaches, any headaches
-chest pain, angina, palpitations, tachycardia, anything cardiac
-anxiety, panic attacks, depression, other mood disorders
-insomnia/sleep disturbance including difficulty falling asleep, frequent nighttime waking, early morning waking, and not being able to fall asleep
-daytime sleepiness, fatigue
-estrogen dominance
-tremors, shakiness, jitters
What to Expect When Getting Off Caffeine
The bad news is it is painful to get off of caffeine. Most people have a physical, emotional, and psychological dependence. Beginning 12-24 hours after your last dose, symptoms of caffeine withdrawal will likely include headache, insomnia, fatigue, drowsiness, irritability, increased muscle tension, impaired concentration, tremor, nausea, anxiety, or depression. Often, the heart rate and respiratory rate will go up. Blood pressure might go up or down. Symptoms (yes, headache) can last up to 7 days. After the initial withdrawal period, you will gradually feel better and start to sleep better. In a few weeks, you will wonder why you ever kept up your coffee habit!
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