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Caffeine Caffeine Addiction Caffeine Alternative Side Effects

Three Helpful Tips On Giving Up Caffeine

Know What Works For You

It’s Your Life…

Want to give up caffeine? I have on a number of times for various reasons. Each attempt to kick the caffeine habit taught me something new about myself and my relationship with caffeine.

I have tried a variety of approaches and detail in this post three of those that I found most useful.

These are not “secret techniques” that I’ve acquired from the powers that be, but rather useful pointers on your own journey of caffeine independence.

Try Giving Coffee A Break
Photo by @adam.barabas via Twenty20

Know Why

For me to do anything of value or substance I need to know why. Back when I was studying for my exams to get into uni and had a bad reaction to consuming too much caffeine, my reason for stopping was that I didn’t want to damage my health.

Later on during a stressful period at work I found that caffeine was no longer helping me to reach my targets and was actually hindering me from working more efficiently.

By understanding the reason why you want to take a particular course of action you increase the chances of success. Know why you want to give up caffeine and write it down. It will come in handy when you get the cravings to read why you’re putting yourself through this uncomfortable experience.

 

Teetotal

Avoiding caffeine totally has worked for me, but I’ve found that it can make things unnecessarily difficult.

That said, when I’ve been in the mood to just get things done, this approach has worked extremely well. I don’t think that it’s a coincidence that when I’ve been in that kind of no nonsense mood I also plan better so caffeine abstinence was easier.

When taking this approach I aim for the start to be on weekends (i.e. last caffeinated drink on Thursday afternoon) so that I can get through the worst of the withdrawal symptoms from Friday evening through to Sunday. In case you don’t know what withdrawal symptoms to look out for here’s a list:

  • Headaches
  • Tiredness
  • Nausea
  • Lack of focus
  • Low motivation

Drinking lots of plain hot water has helped me reduce or eliminate the headaches, tiredness and nausea. Doing some light exercise such as going for a walk has helped in refocusing my mind and motivation.

The one downside to this approach is that I’ve found myself eventually returning back to caffeine in some form or another, which can make you feel disappointed and make it harder to give up the next time you decide to.

Reduction

Of late, this approach has been my goto first choice. It doesn’t take too much thought and is very manageable.

Simply note how much caffeine you consume in a day and reduce the amount the following day (by a predefined number). Rinse and repeat.

This works well with substituting techniques because it makes it easier to break established routines without having to think about it too much and without having to rely on willpower alone.

So these days instead of waking up and then making myself a coffee, I drink a glass of water instead (sometimes hot, sometimes cold, depending on the weather). When taking a coffee break, I go for a walk.

It soon adds up to a significant reduction of caffeine consumption and eventually you will not even notice that you are doing it!

Review

Which ever way you decide to give up or reduce the amount of caffeine that you consume, be happy with that choice and work through it.

Caffeine has been getting a bad rap lately (and I don’t think it’s not warranted), but it also has some health benefits for particular groups of people. Have an open mind and be flexible when working out what’s best for you.

Afterword

If you are having difficulty focussing whilst giving up caffeine, or in general, our app V-CAF can help. It’s an Apple Watch app that notifies you when your alertness levels drop so that you can take the appropriate steps to boost your alertness.

It’s available now on the App Store, download it today.

Categories
Caffeine Energy Focus Productivity Sleepiness Staying Awake Tiredness

Virtual Caffeine For Your Apple Watch

V-CAF The Game Changer

Take a chance, change your life

There are moments in everyone’s life that are so profound that they can change your life for the better (or worse). When looking back at these points in time it may be easier to see that it was rarely just the moment, but the things that lead up to and after the moment that shape how we perceive these life changing events.

Take for example the first time I heard that Apple were going to make a smart watch. I had an iPhone and a MacBook Pro and didn’t see any reason why I should get one. “Just another gadget” I thought.

But then a trip to New York changed my mind about smart watches…

Before We Set Off

As usual work loads were heavy and time was against me. It was also a very hot summer and people’s tempers were short. I planned to stay home this vacation as it was too exhausting to think about and arranging a trip anywhere.

But then I saw a 4K video of a guy walking around Manhattan which got me thinking. It was just the start of summer so I thought that everything must surely be fully booked.

Then at work I was informed that mandatory holidays had to be taken, it’s now or never I thought, and the next thing I knew the family and I were on a plane to New York.

But What’s It For

New York is an impressive city. A bit too big for my liking but it was a nice change compared to where we were coming from. The sights, sounds and people were all amazing.

The trip also overlapped with my birthday, so my children were trying to figure out what to get me. After some discussion they decided to get me an Apple Watch and told me about it to see what my reaction would be.

At first I argued what the point of it would be as I have an iPhone and a watch already. Isn’t it just going to be more of the same but not as good as either, I asked.

Thankfully, my children don’t listen to me and got me my first Apple Watch. At first I didn’t know what to do with it apart from wear it as a watch. I read some reviews and articles about what apps to get and what could be done with it but didn’t see much there that I was interested in. By the second day of wearing the thing, I found myself modifying all sorts of settings that would help with exercise and concentration.

At the end of the first week I was hooked.

Virtual Caffeine

So it’s about three weeks after our trip and I’m exercising more, getting better sleep and organised almost all aspects of my life via my Apple Watch.

I’m sitting at my desk feeling tired and I colleague tells me that my boss needs to see me. When I see the big man, he tells me that I need a coffee and not to fall asleep at my desk.

It’s at this point that Virtual Caffeine or V-CAF is born. I tell another colleague about it and then we decide to build it and see if we can help people like us who may get tired whilst they are busy from time to time, people that need to stay alert and those of us that don’t want to use caffeine to perk us up throughout the day.

Since then I haven’t looked back.

To Sum Up

An unlikely combination of events can indeed change your life for the better, but you have to be open to them. Thankfully I had my children to push me in a direction that I didn’t know would lead me to help people all over the world.

If you don’t have a smart watch, I would highly recommend that you get one. And if you have an Apple Watch get V-CAF. It may help you just as much as it’s helped others and me.

Afterword

“Sometimes the slightest things change the directions of our lives, the merest breath of a circumstance, a random moment that connects like a meteorite striking the earth. Lives have swivelled and changed direction on the strength of a chance remark.”

Bryce Courtenay

Categories
Caffeine Caffeine Addiction Side Effects Staying Awake

Too Much Caffeine?

V-CAF Is The Alternative

Stay Awake Stay Alert Stay Focused

Over the years I found that my tolerance to caffeine had increased. Coffee, tee, caffeine pills and energy drinks weren’t having the same effect they once did.

I found myself having to increase my consumption of caffeine in all of its various forms just to feel normal, and normal meant no headaches and no cravings for a coffee, chocolate or energy drinks.

Eventually I had enough and decided to quit caffeine and get back to feeling like myself. Going through that process felt like pushing a boulder up a steep mountain, but along the way I found some shortcuts and helpful techniques that lessened the discomfort.

Too Much Caffeine
Photo by @Zenchic via Twenty20,

Before Setting Off

Up until I decided to quit caffeine, life seemed hectic, and therefore, always a need for a little pep up. Studying, tests, exams, looking for work, job interviews, on the job learning, deadlines, it never seemed to end.

At each new phase I promised myself that I would either cut down or stop drinking so much caffeine, but there was always something new that would eventually lead to bingeing on whatever caffeine I could find to “get me through this”.

Even after I got the jitters from taking caffeine pills and drinking caffeinated sodas to help me stay awake whilst studying for my university entrance exams, you’d have thought that I would just stay away, but I didn’t.

 

Why

This was the question I asked myself each time I decided to quit and the same question I asked myself when I started to binge. A good friend advised me to give up on the caffeinated drinks and caffeine pills, but didn’t offer any advice on how to do that.

I didn’t think that I had a problem so I didn’t talk to my doctor about it and decided that all I had to do was quit. But here’s the thing. At the time I didn’t realise that my caffeine withdrawal symptoms were actually driving me back to caffeine.

The symptoms include :

  • Headaches
  • Drowsiness
  • Fatigue
  • Reduced Performance
  • Vomiting
  • and Nausea

In the October 15th 1992 issue of The New England Journal of Medicine, an article by John R, Hughes, M.D. stated:

“One central feature in most definitions of dependence is that the drug serves as a reinforcer [subjects give the drug to themselves]…
Self administration of caffeine has been demonstrated in several studies in humans. A clinical counterpart to drug reinforcement is the notion of losing control, i.e., being unable to stop using the drug or using the drug despite the knowledge that it is harmful. Unfortunately, we do not know whether caffeine users have difficulty ceasing to use caffeine or whether they continue to consume it despite physicians’ recommendations to stop.”

Hughes, J. (1992). Clinical Importance of Caffeine Withdrawal. /The New England Journal of Medicine,/ /327(16),/ 1160-1161.

Change of Path

So on my journey to lose my caffeine dependency, with many starts and stops, I finally found something that worked. That something wasn’t just one thing but the summation of all the little things that I had done or exposed to that helped me change my perspective and continue to reap the benefits even now.

  • Stop Trying To Give Up Caffeine
    We all know some version of the following. If I tell you to close your eyes and not think of a delicious cup of coffee, the chances are that you are going to picture a cup of coffee. When I decided not to drink caffeine anymore I found myself noticing people all around me drinking my favourite sodas with caffeine and I found that I thought more about caffeine and what I was missing!
    When I finally said I’ll take each passing moment as it is and acknowledged that there was a chance that I would cave in to temptation, I eventually found that I didn’t even notice that I hadn’t had any caffeine substances until someone offered it to me. Now I can occasionally have caffeine in one of its many guises or I can decline, either way it doesn’t faze me.
  • Get Better Sleep
    I still have periods where I don’t get as much sleep as I need, but they are fewer now since I committed myself to get more sleep. But it’s not just quantity, it’s also quality which I strive for now. An easy win in this area is to exercise more and avoid caffeine after lunch.
  • Reducing Stress by Taking More Breaks
    I now without fail take more breaks during the day. I’ve replaced coffee breaks with either short naps, walks outside or water breaks. Before I used to work through until I finished whatever task I had to complete. But now I not only take breaks, I take smart breaks. Whenever working I start our app V-CAF on my Apple Watch and leave it running. When I’m tired or my alertness starts to waiver I get an alert, and it’s at this point that I take a break for 5-10 mins before coming back and starting the next round. The unexpected side effect of this has been to reduce my caffeine intake because I now know when my alertness levels are low, so I can do something about it rather than just automatically reaching for a coffee.

Summary

It ain’t easy to give up a caffeine dependency, but you can make it easier on yourself by:

  • Not focussing on giving up caffeine
  • Increasing the quantity and quality of your sleep
  • Take more smart breaks where possible whilst working, studying or playing

Afterword

Remember to take things at your own pace and gradually if you want to succeed in losing your caffeine addiction. Good Luck 🙂

Categories
Caffeine Caffeine Alternative Energy Fatigue Focus Productivity Sleepiness Staying Awake Studying Tiredness

How to Optimise Your Breaks

Feel Better, Get Better Results

Work to your strengths…

Lately I’ve been researching techniques that would help boost my productivity levels but found that I was doing most of the things that the experts recommended.

Now I’m not saying that my productivity levels are low or that they are extremely high, but I wanted to see if there were any efficiencies that I was overlooking that would give me an above average boost compared to the cost of implementing the said efficiency.

And it turns out there was and I was using it already whilst doing this research! So as usual, I’ll outline what it is and how I managed to get that extra boost whilst incorporating it in my existing processes.

Optimize Your Breaks
Photo by @daphneemarie via Twenty20

Hit and Miss

Putting a lot more effort into what you are doing, focussing more, working long hours, these are the usual approaches that many take when trying to improve their performance and increase their output.

Caffeine pills, coffee and energy drinks for others are the “common sense” performance enhancers that have ben used for centuries and people swear by them.

Then there are the many productivity methodologies that essentially get you to plan the work that you are going to do and then systematically work through the list.

But with all these approaches after the initial jump in performance things can start to peter out and productivity can be even worse than before.

Diminishing Returns

All of the above mentioned approaches work, but all have the problem of diminishing results after a period of time, some earlier than others. So let’s identify the problems with each approach, which will then point us in the right direction towards a possible solution.

  • More Effort
    Putting in more effort in the short term can work well, like sprinting towards the finish line in the last few meters of a race. The problem with this approach is that its usually unsustainable. Continuously pushing yourself to your limits inevitably leads to you hitting a wall and becoming burnt out.
  • Stimulants
    For a quick no frills boost then caffeine is the legal stimulant champion. But like all drugs, your tolerance levels increase leading you to need higher levels of caffeine just to get to similar results of alertness as you did when you started using caffeine (and for some people I know, just to feel normal, which is due to the withdrawal symptoms, but that’s for another blog post).
  • Productivity Systems
    Work very well, but people tend to get caught up in the process rather than the actual work that needs to be done. But because you can show a list of tasks and objectives that are met for the day/week/month or cycle you can unconsciously delude yourself into thinking that you are very productive when in fact your productivity is actually based on gaming the system.

Optimisation

So now we have identified the problem, what’s the solution? It’s quite simply to take breaks at the right time. And when you take breaks at the right time whilst using the aforementioned approaches, you’ll find that suddenly things are not such a drag anymore.

Here are the same approaches modified with a few examples of using them whilst taking well timed breaks.

  • More Effort
    By taking well timed breaks throughout the day you give yourself a chance to rest and recoup a little before going back at it.
  • Stimulants
    If you find it too difficult to break the caffeine habit or want an alternative, start by not drinking any caffeine after lunch and as you feel tired throughout the day take a few more 10 min breaks. If you can get a quick nap in (no more than 20 mins), and aim to get to bed by 10pm latest (at least until your current workload isn’t so heavy).
  • Productivity Systems
    The Pomodoro technique mandates that a break should be taken every 20 to 25 minutes throughout your planned day. The problem I’ve found is that more often than not, once I start working I get into the flow and then my focus get’s broken. So I find myself ignoring the timer and continuing to work. But with a flexible timing method things get easier.

And here’s the thing, recently whilst doing some research on this very topic, I found that I when I took breaks (with 10 – 20 minute naps, where possible) when I needed them, as compared to not taking breaks or having set times for breaks, I was able to complete my work faster, with less mistakes and not feeling so drained.

Recap

But, there’s one thing I left out. I cheated. Most people don’t realise when they are tired and because of this many of us work until we become over tired, and that’s the time when people reach for a coffee, feeling miserable and fatigued.

But I however had the advantage of knowing about and using our app V-CAF to alert me when my alertness levels started dropping. I have a vested interest to say this, but it’s true, it worked!

The more I use the app the more I appreciate how my colleague and I felt when we decided to start this blog and build the app, first of all to help us with a need that we had, and then to help other people avoid some of the issues that we’d experienced around caffeine, tiredness and a lack of productivity.

Afterword

“The challenge is to continue the spread of information regarding the wealth of benefits of napping to combat the numerous physical, mental, and financial consequences of fatigue”

Alger, S., Brager, A., Capaldi, V., & , (2019). Challenging the stigma of workplace napping. /SLEEP,/ /42(8),/
Categories
Alert Caffeine Caffeine Addiction Caffeine Alternative Fatigue Focus Insomnia Lethargy Productivity Sleepiness Staying Awake Tiredness

When Caffeine Just Doesn’t Cut It Anymore

When Too Much Becomes Too Little

It’s time to change…

During one of our insanely busy work cycles, Darren looked limp and worn down. In our daily meetings he just stared into the distance, occasionally checking his watch.

As time went on I noticed more often than not that some management types would pull him to one side and have what looked to be an intense discussion about something that they felt the need to point out to him.

Then one day Darren came over to me and asked if we could have a quick chat over a coffee. We found a quiet corner, him with a mug of joe in his hand and me with water in mine, and Darren came out bluntly and asked “How do I do it?”

When Coffee Doesnt Do It
Photo by @potochnyi via Twenty20

The Promise

Confused I responded and said something like “Do what?”. The reply I got back shocked me. “You always seem to be with it. It’s rare that I see you getting angry or upset.”.

Now I got where this was going. In the past I’d been fairly stressed out and not working at my best. I looked sleepy and some would come by my desk and tell me to wake up!

Under pressure to perform, I started drinking diet sodas with caffeine to help keep me awake. But before long, I found myself needing more sodas to just feel normal and staying alert became harder.

 

Getting Let Down

It wasn’t long before my increased caffeine consumption started to affect my sleep. Most evenings between 6 and 7 I would go from feeling lethargic to suddenly being hyper alert.

At the time I put it down to finding work boring and that because the evening wasn’t all about work my mood picked up. But as it became normal for me to be wide awake at 3am laying in bed, I knew that something was wrong.

Also, when it was time to wake up I felt like I hadn’t slept. This feeling would continue until about 10ish after I had my first diet soda of the day. But after lunch until I got back home was a struggle.

It became so bad that my manager asked if I had a sleep condition and told me to fix up as other workers were noticing that I would nod off in front of my screen.

As Darren listened to what I was saying he nodded, laughed and said that he remembered those days and in fact a manager had told him to talk to me to find out what I did to turns things around.

What Darren and I appeared to be suffering from was a bad mix of unhealthy sleep practices and a raised tolerance to caffeine. Because caffeine blocks our brain’s adenosine receptors, our body found it difficult to work out if we were tired.

Adenosine is a chemical released by our body throughout the day. As the amount of adenosine builds our tiredness increases which let’s us know that it’s time to wind down and get ready for sleep.

Caffeine blocks our brain from being able to correctly measure how tired we are and so tricks us into thinking that we are more awake than we really are. To make matters worse, caffeine can stay in our system from between 7 – 15 hours depending on our weight and age.

Because I was drinking so much caffeinated sodas throughout the day I was actively blocking my body from being able to regulate itself which in turn led to me being too awake by bedtime, but tired throughout the day.

A Better Way

I told Darren that I tried a few different approaches, but the best results came from getting more quality sleep and reducing, then removing caffeine from my diet.

  • Avoiding Caffeine
    I stopped drinking caffeine straight away, but it may be best to take it slowly and gradually reduce the amount of caffeine that you consume. This boils down to how bad your withdrawal symptoms are and what is going on in your life at the time.
  • Eating Healthily
    Eat more iron. magnesium, and protein rich foods like beans, nuts, spinach and eggs as a deficiency in any of these can make you feel drained.
  • Staying Hydrated
    Dehydration makes it difficult for you to focus and concentrate, so by being hydrated you can increase your brain’s ability to focus and concentrate whilst reducing drowsiness.
  • Knowing How Tired You Are
    A lot of people are so busy or focused on what they are doing that they don’t realise how tired they are until they make mistakes or are feeling frustrated. By being mindful of how you feel you can train yourself to recognise the tell tale signs of fatigue. Using an app like V-CAF, an Apple Watch app, you can be notified when you are tired so that you can stop and take a natural break before continuing with whatever activity you were engaged in.

Alertness Tips

Darren thanked me for my openness and went on to try some of my tips as well as what he thought would work for him.

And that’s the beauty of being human, we are all similar but unique enough to make it interesting. Darren started to change things around based on his needs and experiences.

My tips are what worked for me, but perhaps you can use them as a base to start from if you ever feel that caffeine isn’t working for you anymore.

  • Avoid Caffeine
  • Eat Healthily
  • Stay Hydrated
  • Know when you are tired

Afterword

Don’t suffer in silence, if you’re in a difficult place, reach out and ask for help. There’s no shame involved. Everybody has times when things aren’t as good as they can be.

Whether we like it or not, we are part of a community, it’s just the way it is. Help your community and they will help you.

Categories
Anxiety Caffeine Caffeine Addiction Energy Fatigue Focus Productivity Sleep Staying Awake Tiredness

Struggling to Stay Awake During a Long Day?

Listen To What Your Body Is Telling You

If you don’t hear, you will feel

“What!? Another unrealistic deadline? When am I supposed to rest and recover? And what about the quality of the work you’re asking us to produce?” I yelled at my team lead.

I had got to my breaking point and lost control for a brief moment. As I gathered myself together I thought of what had lead up to this point. The past month had been like being in bootcamp.

The mountain of work didn’t seem to be reducing, in fact it felt like there was more added every day. The stressful days and nights spent at my desk seemed to blur into one long day.

Now, with this last deadline, it was too much to take, I could go on no more.

Long Day, Head down on a table
Photo by @Igor_Kostyuk via Twenty20

The Long Day

The stress had taken it’s toll. I was finding it difficult to sleep at night and when I did eventually nod off, when I woke, it felt as though I hadn’t slept. This had the effect of making me feel very irritable and lethargic and made it almost impossible to concentrate whilst working.

My fellow team mates would complain about the same thing. Each of us shared with the other members of the group the strategies that they were using, but the common consensus was that coffee or caffeine was the way to go.

To some people’s amusement and surprise I said no to coffee. “Here’s the martyr!” one guy would mock. It irked me, but I carried on and tried to ignore the taunts.

They drank coffee and some took caffeine pills, whilst I drank water and took regular walking breaks (with the odd nap when I could find a quiet place to snooze, like the local library down the road).

 

Struggling to Make it Through the Day

At the start of our work marathon, those that were inclined to drink coffee seemed to be pulling away. They appeared more alert during our daily meetings and ready to do whatever our bosses told them without question.

But things started to change. I noticed that we were having a lot more discussions about why the work that had been done wasn’t good enough. At first I thought I was lucky because it wasn’t my work, but the drop in quality impacted the whole team.

Those that seemed to be doing well at first and were full of enthusiasm for the unrelenting workloads, started to complain and blame others for their work not been up to par.

Had I not had my own bad experiences of caffeine crashes over a period of time I would of put this all down to stress. But I couldn’t help but notice that some of my colleagues were displaying the symptoms of consuming too much caffeine, such as:

  • Irritability
  • Headache
  • Restlessness
  • Agitation
  • Anxiety
  • and Depression

Others complained of not being able to sleep (although this may be due to the stress of worrying about making our deadline). Unfortunately for some of them, they found themselves falling asleep at their desks (which management didn’t find very impressive). And as we got closer to the deadline, things became worse.

It was as though a good portion of our team had become possessed, and we couldn’t do anything about it!

Some Useful Options

It wasn’t long before some of our team noticed that I seemed to be unfazed by it all and they began asking questions, indirectly of course. “So why don’t you drink coffee? Is it a religious thing?”, “How do you cope? I couldn’t start the day without coffee!”

I found that I would be answering with the same points over and over again. So I printed them out and put them on my desk. When people asked or brought it up, I would point to it:

  • Avoid Caffeine
    If you find it difficult, start slowly and try reducing the amount you consume. When you feel the withdrawal, although it doesn’t feel like it, know that you are making progress and stick with it. At the end of it all you’ll feel like a completely different person.
  • Eat Healthily
    Eat more iron and magnesium rich foods as a deficiency in either one can make you feel drained. For iron eat spinach and beans; for magnesium, nuts such as cashews and almonds. Eggs are good for protein and are a good source of B vitamins that help turn your food into energy. Eat fruits that are high in vitamin C, like oranges, strawberries, pineapples and kiwis, as they help body fat to be used as energy.
  • Stay Hydrated
    Drink lot’s of water. Dehydration makes it difficult for us to focus and concentrate. Being hydrated helps reduce drowsiness.
  • Know When You Are Tired And Act Accordingly
    Probably the most important point of all. Most of us don’t realise when we are tired and get frustrated when we can’t do more. Coffee (caffeine) only masks the tiredness. And it does so at the expense of your body’s ability to sleep and recover, eventually leading to you become dependent on caffeine to stay awake and then wondering why you can’t sleep when you go to bed at night; all whilst during the day thinking that something is wrong with you when you feel tired.

This is why I lost it with my team lead. There was no consideration for the long term health of our team. I knew that I was tired and couldn’t allow anyone to risk my health over an arbitrary deadline which could have been handled better with proper planning.

In Summary

Although it was a stressful time, I’m glad that we went through it. It showed me that by being consistent I was able to handle a difficult situation without having to resort to a substance to make me feel that I could make it through.

I even helped some people to at least abstain from caffeine for a while and a few said that they felt better and had better sleep then they’ve had in a long time.

And the ace in the hole was that my team lead now considers how we are coping with our current workloads, and although they are still heavy, we now plan how we can spread the load to get things done.

If you’re thinking about giving up caffeine (or want to reduce the amount you consume) then print out the following points to help remind you of what to do when the withdrawal symptoms kick in:

  • Avoid Caffeine
  • Eat Healthily
  • Stay Hydrated
  • Know when you are tired
  • Get better quality sleep

Afterword

Since that period at work, the team has their ups and downs but generally we work better together, or perhaps we have more patience and understanding when dealing with each other.

During these difficult times, I think it would be best if we each showed more patience and understanding towards other people.

A kind word or even a smile goes a long way these days.

Categories
Caffeine Caffeine Addiction Caffeine Alternative

Tea – Is It The Best Drink of the Day?

Caffeine To The Tea

Nothing beats a good cuppa…

I like drinking tea. For quite some time I’ve been drinking mostly herbal teas and occasionally I drink a few black leaved teas and green teas, but this has been a problem.

Although a lot of people point out the benefits of tea, especially its anti carcinogenic properties, tea has a very high caffeine content, which is usually dismissed as being outweighed by all the other benefits. Even to the point that some studies show that there are no harmful effects of drinking caffeine in tea when drunk in reasonable amounts.

But what are reasonable amounts and how much caffeine can I consume before it becomes harmful to me.

Tea - Is It The Best Drink of the Day
Photo by Maresa (@meezsmith)

Tea, Natures Gift

It appears that I’m not the only one who likes to drink tea. According to World Tea News , tea is the most consumed prepared beverage after packaged water!

Tea Consumption Second Only to Packaged Water | World Tea News
Tea Consumption Second Only to Packaged Water | World Tea News

Part of tea’s popularity has been due to the marketing of its health benefits. Most of these stem from catechises and polyphenols which are tea’s main source of antioxidants, and give tea its taste and anti carcinogenic properties.

But what is not widely known is that tea can raise blood pressure, cause palpitations, anxiety and insomnia for some people.

The Gift and The Curse

The source of these symptoms are due to tea containing high levels of caffeine. Although caffeine can be found in many food and drinks, it is mostly consumed in the forms of coffee and tea.

Caffeine is easily absorbed by the body and can reach your brain within 5 minutes of consumption, which has helped increase its popularity as a mild stimulant that is effective in temporarily overcoming drowsiness and fatigue. In addition it has been shown to reduce the risk of diabetes, liver disease, Parkinson’s disease and improved overall immune response.

But this comes at a cost. Caffeine can have many adverse effects such as:

  • Addiction
  • Anxiety
  • Insomnia
  • Coronary artery disease
  • Osteoporosis

The Alternatives

If you are sensitive to caffeine but enjoy drinking tea, all hope is not lost. There are decaffeinated teas which have a reduced amount of caffeine in them, but from my perspective, unfortunately lack the taste and a lot of the health benefits associated with tea.

There are a few good decaf green teas that I’ve tried but for the most part I don’t bother, (If you know of any good decaf teas, please list them in the comments).

By chance I had a discussion with a family member about a particular herbal tea that I thought had caffeine in it, which they said it didn’t. After going back and forth at each other for a while, they got fed up, went online, and showed me the list of ingredients. Low and behold, no caffeine!

Since then I’ve made it a mission of mine to find good quality herbal teas that taste fantastic and have little or no caffeine in them at all, (Healthista has a list of ten caffeine free teas to get you started, 10 caffeine-free teas for morning energy – TESTED).

As for black and green tea drinkers there is still hope. Apparently there’s a lot of research currently into producing caffeine free tea plants. Traditional farming methods currently take approximately twenty five years to produce a plant which may not be suitable for consumption. As a result alternative methods such as metabolic engineering are being explored and the results look promising.

A Quick Review

So, there’s no real need to give up drinking teas if you don’t want to. I still drink caffeinated teas occasionally, but since finding so many herbal tea alternatives I usually don’t bother.

  • Teas contain antioxidants and other health benefits, but the benefits can be cancelled out by the caffeine content (a build up over time).
  • Decaf teas still contain caffeine and strip away a lot of the healthy antioxidants.
  • There are plenty of good quality herbal alternatives that keep the healthy benefits of tea without compromise.
  • There soon could be metabolically engineered caffeine free teas.

Next Steps

I’m constantly trying out new alternatives and experimenting with what works for me. By keeping an open mind I’ve grown to like drinking tea even more.

I’d suggest that if you like tea and want to reduce or eliminate your caffeine intake, try out a few herbal alternatives, and even the decafs and find what works for you.

Categories
Addiction Caffeine Caffeine Addiction Productivity Relapse

Doubt and Caffeine Addiction

Be Bold & Have Faith In Yourself

Believe in yourself…

Soon after finally accepting I had a caffeine addiction and knowing that I had to do something to change the situation, I began to realise just how much hard work it would take me to not only give up drinking caffeine, but even to reduce the amount that I consumed.

Up until then, I thought that caffeine had been a beneficial aid that helped me to get things done and help me to achieve many of my academic and professional goals, so it was hard to accept that I would have to give up the “little cup of miracles” without it impacting my productivity in some shape or fashion.

Doubt and Caffeine Addiction
Photo by Kay Isabedra @kee_says

Dependency

Change is hard at the best of times. Multiply that by 100 when you have a dependency on a substance or behaviour.

Over the years, without fail, when resolving to give up caffeine I’m full of enthusiasm and resolve, but being honest, there’s always a niggling doubt that I won’t be able to do it!

As time goes by, that doubt begins to grow and eventually I give in to temptation, finding ways to justify it to myself 🙁

Robbing You of Confidence

Unfortunately the more you give in the stronger that doubt grows until it potentially stops you from even trying.

Doubt has the power to reduce the levels of your self confidence to a point where you have low self esteem and appear weak and unsure to yourself and others.

Looking back at the times around my attempts to give up caffeine, I also remember that these were some of the most stressful times in my life both professionally and personally.

My lack of trust in myself was causing me and others to second guess my decisions. In fact, I remember a discussion I had with one of my managers at the time who said “If you don’t believe in yourself, who else will”!

Faith

Later on, remembering that discussion, I made the decision to try quitting again, but this time I would try something different. I would learn from my past failed attempts and figure out what I could do differently.

Instead of making it an all or nothing affair, I resolved to take smaller steps over shorter timespans. For example, instead of never having caffeine again, I would go for no caffeine days once or twice a week, and then increase from there until I could do seven days.

Also, if I found myself unintentionally consuming caffeine in any form, as soon as I noticed, I would stop there and then, and continue my abstinence for the day. No getting upset with myself, or judging myself in a negative way, but actually rewarding myself for noticing that I was slipping and continuing anyway.

Steps like these not only helped me to eventually overcome the cravings, but had an unexpected side effect, my faith in myself and abilities began to increase for the first time in years.

Key Points

To me doubt is closely related to fear. In his book, Dune, Frank Herbert addresses overcoming fear through the Litany Against Fear, as recited by the main character Paul Atreides:

“I must not fear.
Fear is the mind-killer.
Fear is the little-death that brings total obliteration.
I will face my fear.
I will permit it to pass over me and through me.
And when it has gone past I will turn the inner eye to see its path.
Where the fear has gone there will be nothing. Only I will remain.”

Frank Herbert, Dune

If there is any field of endeavour that will improve you that’s difficult to overcome, and you have doubt in your abilities:

  • Jump In
    The act of starting to try to overcome can lead you to immediately make progress. The longer you dither about whether you should or shouldn’t do something, the greater risk that any doubt you have will grow and affect the outcome of the endeavour negatively.
  • Take Small Steps
    Give yourself small achievable targets at first. It is easier to adjust your approach to an issue when they are manageable. Plus, by having quick wins earlier, you help build confidence and momentum to tackle the inevitable obstacles later on.
  • Don’t Judge
    If you find yourself falling don’t be tough on yourself but rather be thankful for being able to recognise that you did fall and that it’s okay. This will help you to not give up and even give you the motivation to continue trying.

Final Thoughts

Nowadays I can drink a coffee, tea or cola and not feel guilty at all. I no longer have caffeine pangs and I can go for weeks without realising that I haven’t had a coffee. I have confidence that I am in control of my wants.

Don’t let doubt rob you of the confidence to be yourself.

Categories
Caffeine Caffeine Addiction Focus Productivity Relapse Staying Awake Study Studying Tiredness

How Caffeine Changed My Life For The Better

Every Cloud Has a Silver Lining

Just don’t get too wet…

As far back as my student days when trying to pass exams to get into university, caffeine and I have had a love hate relationship.

Caffeine has helped me get through difficult exams, work pressure and setting up home. Each time I’ve used it I’ve said to myself, “Just this last time”.

However, whenever the next “difficult patch” came up, I found myself binging on caffeine in a desperate attempt to stay focused.

How Caffeine Changed My Life For The Better
Photo by Richard Harris, Streets of London

Caffeine the God Send

From when I was around 7 years old I can remember loving drinking cola. I would get overly excited both before and after drinking it and remember the adults getting annoyed at my friends and I as we just couldn’t stop running up and down.

I also remember the adults drinking coffee and someone saying that it was like cola for adults to help them stay awake and get things done. I used to think that there must be something magical about it, however as I got older and had more assignments and exams to pass, I grew to found out what that magic was.

Something Ain’t Right in Paradise

As the work that I had to complete gradually became more challenging, I found myself staying up later just to be able to have enough time to finish my assignments and complete my studies.

Finding it difficult to stay focused on all the work that needed to be done I turned to coffee, colas and eventually caffeine pills. These worked, but what seemed to me like only a few days, I found myself consuming an increasing amount of caffeine in different forms just to be able to feel normal.

Even though some of my close buddies tried to warn me, I eventually got to a point where my hands started shaking uncontrollably. Luckily it wasn’t like a bad case of Parkinson’s disease, but it was enough to scare me into giving up caffeine.

The Turning Point

Years later I was on a job that was very demanding of my time and energy. Over the course of two years consistently working long days and nights as well as having to travel every few weeks between two countries, my body decided enough was enough.

I began feeling sluggish and unmotivated. I even started drinking a zero cola very regularly without thinking about what I was actually doing. But eventually I’d kicked the can as far as I could and found that I was starting to fall asleep at work.

My work colleagues tried to give me hints but eventually our boss took me aside and told me to get myself together. Angry and frustrated at myself I looked for quick fixes to help me save my job. However, what I found was far more valuable and actually helped me to overcome the tiredness to the point where I can now recognise what is going on and take the necessary steps to recover quickly.

Looking Back

Caffeine was the catalyst for my transformation. It helped me to recognise that it wasn’t the caffeine, but rather my approach to work and life that needed to change.

By seeking ways to help me out of a difficult situation, I actually helped myself by finding out what the cause of my tiredness was and reduce its negative effects on my life.

Moving Forward

From that point on I’ve resolved to try to help others who may be going through a similar rough patch in their lives. This blog and our app, V-CAF, are the culmination of our experiences and research into overcoming tiredness without the need for caffeine.

Please help us by sharing and commenting on our blog posts, letting people know about our app and hopefully finding that our efforts are of use to you too.

Categories
Caffeine Safety Side Effects

Caffeine, Studies and Your Skin

Experts & Your Choices

Your Life, Your Choices…

Where I live daylight hours are starting to get longer, but most days seem to be overcast, dull and cold, (not the most optimal conditions to be trying to give up caffeine).

During a break I read an article on the pros and cons of drinking coffee, and the question came up if coffee was bad for your skin and concluded that it depends on how you consume it.

Now, given that it’s cloudy, cold and dark around here, and knowing that at least a couple of people have decided to give up coffee and caffeine, I wondered how many people would use an article like this to justify continuing to over consume caffeine in it’s various forms.

Later I read a few studies around this topic and decided to write a brief post on the importance of choosing what’s best for you.

Caffeine, Studies and Your Skin - Choices
Photo by Burst @burst on Unsplash, Lost in the Maze

Which One?

Life seems to be all about choices; the ones we’ve made in the past, our present, and the future. Some are good, some not so much. Either way whatever we choose have consequences, and it’s thoughts about these consequences that can grind us down or help us to make impulse decisions.

Which is why so many of us find it easy to default to what the experts say on what is right or wrong, good or bad. The thing is, that many of the experts can’t agree on anything. One group of experts says one thing is good, only to be contradicted by another group. Which expert is right? (Yet another choice).

Bias and Objectivity

In this scientific age of reason, it is easy to assume that once we have all the facts (or as much of them as we can handle) in front of us, that by using reason and logic we can make a reasonably objective and informed judgement on what is right and what is wrong.

“Well, the science tends to suggest that this is correct”, which is true in a very specific environment, but may not be so in another. Researchers and academics no matter how noble their intentions and rigorous their methodologies are not immune to their biases, which is why they have peer review boards and associations to cross check their findings. Even I admit that I may have a few biases 😉

Knowing this helps us to understand why there can be contradictions in studies that apparently test the same thing.

A Few Pointers

Let’s go back to the article that I mentioned at the beginning of this post. By the time we get to the end of it we have a list of facts that explain away the contradictions regarding caffeine and its effects on your skin:

  • Caffeine may help prevent skin cancer, but drink no more than one to two cups per day of black coffee with no sugar (eating chocolate and drinking sodas don’t help either).
  • Drink high quality coffee and not decaf.
  • You don’t have to drink coffee to get the skin cancer fighting benefits. Apply coffee/caffeine directly to your skin.

So drinking a moderate amount of black coffee a day can help prevent skin cancer (and other cancers). Drinking six plus cups of sweetened or milky coffee can have adverse effects on your health.

If you are trying to give up caffeine, but want the benefits (for your skin at least), rub coffee or caffeine into your skin, you don’t have to eat or drink it!

A Brief Recap

So, truth is in the eye of the beholder. Experts are subject to their own biases just as much as the rest of us.

Understanding this should lead us to cross check and find counter arguments against a particular point of view so that we can try to get a better insight of the topic.

What’s Best for You

Goals are good, they help to motivate us to do better, but I think that there’s a better way to improve that is sustainable and will take us beyond our goals.

Implement systems or processes into our life that will make us improve every day if we so desire. As an example, instead of saying “No more coffee or caffeine for me ever again” how about trying to see how many days you can go without caffeine and give yourself rewards at set milestones to help encourage you to keep going?