What are the Pros and Cons of Caffeine? How can we stop caffeine Addiction?
Caffeine not considered as Drug:
As we are heading towards eating disorders awareness week. Let's talk about caffeine consumption habits. Caffeine is like other drugs. People have a craving to drink tea or coffee and repeat this behavior again and again. It is one of the world's most popular psychoactive drugs.
Caffeine consumption:
According to my observation last year, stress and work pressure increased caffeine consumption in the workplace. The office employees consumed tea three times. The office environment also had a bad impact on my diet routine as well. I also adopted the habit of drinking more tea. Reality is quite the opposite. Overconsumption of caffeine has a bad impact on mental and physical health.
Caffeine Addiction
According to (DSM-5), we defined caffeine addiction as individuals who experience symptoms of restlessness, insomnia, and nervousness after consuming a high dose of caffeine. Caffeine is consumed daily in approximately 1 billion cups.
Sources
Caffeine is a plant-based alkaloid that is found in sources like cocoa beans, tea leaves, cola nuts, cocoa pods, and guarana berries. We found it in beverages like tea, coffee, cocoa beans, sugar drinks, and chocolate.
Symptoms of Caffeine Overdose:
The symptoms of a caffeine overdose are:
Headache
Dizziness
Nausea
Irritability
Pros
Boost mood and reduce stress:
Caffeine is also called a central nervous system stimulant and also lifts mood. Caffeine blocks adenosine, but it also creates dopamine and glutamine chemicals to run actively in the mind. Studies have revealed that caffeine consumed as coffee has reduced the risk of depression by about 20% compared to those who don’t drink coffee at all.
Improve Neurological Disorders:
Caffeine consumption can help to improve memory and recall memories. Some studies have found that it enhances the production of the protein beta-amyloid, which is a significant factor in Alzheimer's disease and Parkinson’s disease.
Alzheimer Disease:
Alzheimer’s disease is one of the most chronic neurodegenerative diseases that starts slowly and gets worse. Some symptoms include forgetting directions to home, disorganization in self-care, speech problems, and behavioral issues.
Parkinson’s disease:
Parkinson’s disease is one of the most severe degenerative diseases affecting the central nervous system. The symptoms emerge slowly. The symptoms include shaking, rigidity, slow movement, and difficulty with walking. Thinking and behavioral issues are also common.
Cons
Effect of Caffeine on Neurotransmitters of Brain:
Caffeine is like the neurotransmitter adenosine, which accumulates in the body during the day and produces drowsiness in sleep. Consumption of caffeine blocks the effect of adenosine and allows dopamine to flow freely during caffeine use; adenosine produces receptors in cells during the sleep cycle to regulate latency.
Anxiety and Headache:
Uncontrolled consumption of caffeine can have some negative side effects. For instance, drinking 2–3 cups of tea or coffee is considered normal by the Food and Drug Administration. However, consumption of over four cups of caffeine beverages can increase anxiety, agitation, rambling speech, and headaches.
Insomnia:
People mostly believe that caffeine helps to stay awake and makes them active and alert. However, caffeine blocks the chemical adenosine and affects the natural cycle of sleep. Caffeine also blocks melatonin, which helps to fall asleep automatically. As a result, the consumption of caffeine before going to sleep delays sleep by up to three hours.
Loss of Appetite:
Caffeine has a minor appetite suppressing effect on the body. The chemical in caffeine increases the levels of fatty acids in the body. This also enhances fat oxidation, which is ignored by those who consume caffeine daily in their routine. Caffeine can give a sensation of keeping the body more energetic.
Caffeine Withdrawal:
Caffeine is a stimulant, and like other drugs, it can develop dependence. People who consume caffeine about 2–3 cups daily, develop a dependence on that drug. Like caffeine intoxication can cause serious physical and psychological effects; similarly, caffeine withdrawal can also have serious effects on the body which can also interfere with daily life activities.
Symptoms
The symptoms of caffeine withdrawal include headache, fatigue, anxiety, muscle pain, restlessness, depressed mood, difficulty in concentrating, and drowsiness. Symptoms continue for 12 to 24 hours on the first peak days of starting caffeine withdrawal and continue up to the ninth day.
Effective Strategies to overcome the habit of caffeine addiction:
1. Tea, coffee, and sugary beverages contain a lot of caffeine. There are some energy drinks that also contain caffeine in high doses. Chocolate also contains caffeine. Please carefully read the quantity of caffeine in all beverages and other foods.
2. Caffeine withdrawal requires you to slowly cut down your intake of caffeine. Try to detox coffee by adding more water than milk. Those who have the habit of taking tea in the morning can gradually shift to herbal teas like lemongrass tea, cinnamon tea.
3. Try to drink a lot of water than these beverages which have no nutritional value. Replace caffeine beverages with fresh juices or smoothies.
4. Cut the serving size from a big cup of coffee or tea to a small cup. It will reduce the intake of caffeine.
5. Don’t use caffeine beverages to relieve headaches. Practice deep breathing exercises to relieve stress and anxiety.
6. Don’t consume coffee or tea before going to sleep. It will affect your sleep.
Final Thoughts
As we know tea and coffee are favorite beverages consumed by many people every day. You will enjoy the benefits of caffeine in the mild-to-moderate form, but you will pay for the overdose consequences if that urge is not controlled. You should observe the effects of caffeine on your health. If you are struggling with a caffeine overdose, consult with a therapist.
