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Caffeine Addiction Caffeine Alternative Staying Awake

Is Your Caffeine Dependency Your Key to Success?

Every Cloud Has One…

Silver Linings Everywhere

A lot of people don’t realise that they have a caffeine dependency. Usually they don’t notice how caffeine influences how they feel throughout the day and how it even affects the quality of their sleep.

Realisation, when it comes, can be sudden and brutal! The blow to their self esteem can be massive and make them feel like their world has ended.

And to be blunt, it has, but not in the way that they may think.

Is Your Caffeine Dependency Your Key to Success?
Photo by Kira auf der Heide @kadh on Unsplash, Baja California, Ensenada, Mexico, woman in black and white striped top holding white ceramic mug, Cologne, Germany

Dependency

Addictions don’t happen over night, they grow on you. The substance or behaviour starts off by making you feel good. Gradually you start to crave more and more, eventually leading to bingeing bouts.

These binging bouts help form habits in the addict that eventually lead to addiction. The addict soon finds that it becomes difficult to function normally when they don’t get their fix.

Unfortunately, they find that their fix is not enough to overcome the withdrawal symptoms. Soon their sense of well being is dependent on how long they can survive until their next fix.

Lost Focus

The cruel thing about addictions is that many don’t realise that they even have an addiction, and if it’s pointed out to them they becomes defensive.

In my own case with caffeine, I thought that I was in control and could stop at any time that I wanted. People warned me and I felt that I knew best until my hands started shaking after drinking too much coffee.

For many caffeine addicts it’s all too easy to dismiss the tell tale signs of addiction and withdrawal as just down to not feeling well, or being tired.

As a test to see if you have a caffeine addiction, try giving up caffeine in all forms for three days, starting from now. If you feel you suffer from any of the listed symptoms, you may have a caffeine addiction:

  • Headaches
  • Tiredness
  • Nausea
  • Irritability
  • Anxiousness
  • Depression
  • Inability to focus

Using the Darkness

If you feel that you might be addicted to caffeine, it’s not all doom and gloom. The fact that you are aware of it is a good sign. The next step is to figure out what to do about it , if anything.

Having an addiction of any kind may be a sign that things in your life aren’t as you would like them to be. The addiction is your subconscious ’s way of letting you know that you need to pay attention to something that you are neglecting about yourself.

There is no quick fix to an addiction and relapses are common. If you take the time to observe and learn about yourself, not only will you eventually find out what is driving you to the addiction, but you’ll also find a wealth of positive aspects about your own nature that you may have taken for granted.

Also, by continually observing and learning about yourself you’ll be in a better position to figure out the times and scenarios when your cravings are at their highest, and as such take precautions to minimise or avoid them.

Dependency Revisited

In addition to observing yourself and finding out what your caffeine addiction’s triggers are, you can also help your cause by:

  • Getting more sleep
    A good nights sleep is crucial for overcoming a caffeine addiction. Your willpower is stronger and intention is more focused after good quality sleep, which makes it easier to get over your cravings.
  • Exercising more
    When you feel lethargic, get your body moving. The act of walking helps wake you up, which is what many people say they drink coffee and tea for.
  • Using alternatives to caffeine to help keep you awake
    A rising trend is to drink herbal teas and fruit juices as a tasty alternative to drinking caffeine. The idea is to drink the alternatives when you feel the craving for a coffee or tea coming on.
    Our take on the problem is to use V-CAF, our Apple Watch app. It works by letting you know when you are tired so that you can take a break from whatever you are doing and wake yourself up.

What’s Next

Reading this article was the easy part. Now the true test of inner strength begins.

Use the points and tips in this article to help you beat your caffeine addiction, but also use your addiction as a catalyst for change for the better.

Good Luck and Stay Strong

Categories
Addiction Caffeine Caffeine Addiction Caffeine Alternative Productivity

Is Caffeine Addictive?

Am I Addicted To Caffeine?

You Know…

Before studying for my final exams, I used to drink coffee, cola drinks and tea every day. It never occurred to me that I might have been addicted to the caffeine in them.

When people told me about the addictive nature of caffeine, I thought that they were exaggerating. I even did a couple of challenges where I didn’t have any caffeine for a day to prove that I wasn’t addicted and that they were wrong.

Well, I like learning the hard way and as the years have gone by, I’ve looked into what research I could find to find out one way or the other.

So, let’s see if we can work out if caffeine is addictive?

Life Begins After Coffee
Photo by Jorge Franco @francofotografogdl on Unsplash, Egresado ya hace unos años de la Lic. Diseño para la Comunicación gráfica, contaba ya con un conocimiento previo de fotografía y edición, mi trabajo me ha demandado cada vez mas la fotografía así que decidí tomar un curso, un curso que impartió un viejo amigo y colega, con sus conocimientos compartidos a sus alumnos, nos pusimos a practicar teniendo buenos resultados. esta fotografía es la primera después de tomar el curso donde note una evolución, por esa razón la comparto al resto del planeta. Saludos cordiales Jorge (GEORGITO) Franco

I Don’t Have A Caffeine Addiction

Because caffeine is consumed by so many people on a regular basis it is easy to overlook or forget that it is a stimulant.

During one of my caffeine abstinences I was called out for eating chocolate and found myself arguing that it doesn’t count, (oops)!

Another time I found myself justifying drinking tea (earl grey) very often by telling myself it was okay because I don’t drink too much coffee. 

A few years back I started doing three day fasts to cleanse. On one particular occasion I decided not to have any coffee to perk me up. As I hadn’t drunk so much coffee during other fasting sessions, I thought that this would be a piece of cake. 

How wrong I was. Not only was it one of the most difficult fasts that I had gone through, I found myself feeling very irritable, suffering from headaches and hot and cold flushes.

If you’ve experienced any of the above, then you can probably guess that it was likely that I was suffering from classic withdrawal symptoms. From subconsciously consuming caffeine, to justifying my behavior, I realized that I may just have a slight dependency on caffeine.

Caffeine Cognitive Bias

“Men are not prisoners of fate, but only prisoners of their own minds.” 

Franklin D. Roosevelt

Over the years, what I’ve noticed is that I defend positions that I hold as valuable to my identification of what I believe is myself.

To explain this a little better let’s take my caffeine challenges. Could I give up caffeine for a short period of time? If I could, then why did I go back to consuming it again?

In environments such as the workplace and schooling, people like being seen as busy and productive. It implies that you are motivated to do the best that you can regardless of whether or not you feel tired. 

When feeling tired and in need of a pick me up, a lot of people drink coffee or take an energy drink. It’s just the thing to do because it works and is convenient.

But does caffeine really work? What if it’s the caffeine that is making us feel tired, causing our headaches, and making us feel down when we abstain for even a few hours?

The difficulty with any addiction is being able to recognize that you are addicted, and once you do, to give up the addiction. It was easier for me to delude myself that I wasn’t addicted to caffeine rather than to face the addiction and overcome it.

Figuring Things Out

Understanding about the effects of caffeine helped me to be able to control my cravings. The wisdom I gained from seeking out information coupled with my own experiences helped me to help myself.

Any addiction can seem to be too difficult to give up, but by changing your perspective and mindset you can start to overcome it gradually, (unfortunately there are no quick fixes when it comes to addiction).

“Fortunately for serious minds, a bias recognized is a bias sterilized.”

Benjamin Haydon

Many people believe as I once did that caffeine is not addictive, but countless studies prove that it has all the attributes of an addictive substance:

  • Dependence
  • Tolerance
  • And Withdrawal

Withdrawal is difficult because many of the symptoms are mistakenly thought of as reasons to consume caffeine:

  • Headaches
  • Irritability
  • Fatigue
  • Reduced cognitive performance
  • General unease or dissatisfaction
  • Sore muscles
  • Depression

The symptoms of caffeine withdrawal can start as soon as 12 hours after your last intake and can last between 2 days and 2 weeks.

To reduce the effects of withdrawal, gradually remove caffeine from your diet. 

  • Dilute caffeinated drinks so that reduce the amount of caffeine you consume at each serving.
  • Where possible use caffeine alternatives such as water and fruit juices and decaffeinated versions of your favorite products.
  • Get better quality sleep so that your body and mind get the rest they need so as to reduce the cravings for caffeine.

Review

Having the correct mindset goes a long way towards helping you overcome your caffeine addiction.

  • Don’t be in denial about your addiction. Own it and take action to overcome it.
  • Find out as much as you can about caffeine and its effects on your mind and body.
  • Seek professional help if you are not sure about anything.
  • There are no quick fixes, come to terms with that fact and gradually change your dietary habits and lifestyle.

Take the First Step

Caffeine is addictive. To some more than others. By reading this article you already have taken one of many steps towards understanding caffeine addiction.

But don’t stop at just reading, make a commitment towards taking positive physical action.

Each step you take is another closer to your goal. Good Luck.

Categories
Caffeine Caffeine Alternative Energy Exercise Side Effects Staying Awake Tiredness

How to Stay Awake Without Caffeine

Five Tips to Staying Awake Without Caffeine

Five steps to greatness…

Need to stay awake but don’t want to use caffeine? 

In this post I’ll share 5 tips with you that will beat that tiredness slump.

Where's my coffee?
Photo by Dominik QN @dominik_qn on Unsplash

Caffeine and Staying Awake

It is tempting to just use caffeine and be done with it. It works. It keeps us awake and makes us feel more alert and focused. Plus it’s easy and widely available and everybody uses it.

Which is true up to a certain point. Caffeine doesn’t technically boost our energy and make us feel more awake. It masks our tiredness from us, giving us a temporary boost, which makes us feel less tired.

For short term fixes it’s not too bad, but it is easy to become over dependent on the effects that caffeine has on our nervous system to get us through those tired patches.

Side Effects

Drinking five or more cups of coffee daily can create a caffeine dependency. This doesn’t include sodas and foods that contain caffeine. Most people are unaware of how much caffeine they consume every day, and with caffeine finding its way into more foods, beverages, supplements and medicines, the dangers of accidental overdose are increasing.

Compounding this issue is the fact that the more caffeine you are exposed to, the greater your tolerance of it’s effects, which then leads to more caffeine having to be consumed to get the same or similar effects.

Increased caffeine consumption can cause the following symptoms:

  • Nausea
  • Vomiting
  • Diarrhea
  • Increased heart rate

How to Stay Awake

This list of five techniques will help you stay awake for the short term. For more long-term tips read my article on staying awake.

  1. Do something fun.
    Boredom or uninteresting tasks bring on the yawns and make you feel more tired than you need to be. Take a break, watch something funny or play a game. This will stimulate you and help reduce the feeling of tiredness.
  2. Get out in the sun or work in a bright environment. 
    Being in dark environments not only makes you feel more tired, but can make you feel depressed. If you find yourself in this situation, going out in the sun or having bright lights on inside will help reduce the production of melatonin, and keep you awake a bit longer. 
  3. Take regular breaks. 
    People are usually pretty bad at working out how tired they are. Long work stretches without breaks decrease performance as you become more tired. Using a tiredness monitor such as V-CAF will help notify you when you are tired so that you can take a natural break without your productivity decreasing.
  4. Plan your most difficult tasks to start around 10am. 
    Assuming that you get to bed by 10pm and wake up at 7am, your peak concentration time will be around 10am. This due to your body’s melatonin production naturally reducing.
  5. Eat and drink well. 
    Fueling your body with non processed whole foods and drinking lots of water will enable you to concentrate better due to your blood sugar levels being kept even without high and low spikes throughout the day.

Review

Some long-term caffeine users find it difficult to believe that anyone can make it through the day without caffeine.

I think the real reason is that when faced with the choice between withdrawal or quick fix, the fix wins.

Anyways, here are my short-term tips to staying awake without caffeine:

  • Do something fun
  • Go outdoors into the sun or be somewhere bright.
  • Take regular breaks.
  • Eat and drink well.

Last Point

I left out one more tip, but I think it’s central to all the others. 

Be motivated. Without motivation it becomes difficult to succeed using any of the tips that I presented above.

If you really want to stay awake without caffeine, be motivated in the steps you choose to make that your reality.

Categories
Caffeine Caffeine Addiction Sleep Tiredness

Caffeine and the Herd

Are You A Herd Follower?

Break free, be you…

Currently I am on a course learning about how to understand current market conditions and how to maneuver through them in these challenging times.

Everyone in the course seems very intelligent and if not at the top of their game, very near it. They all strike me as being independent thinkers and more suited to be leaders rather than followers.

The course instructor is intelligent and quick-witted and keeps everyone engaged. However, I couldn’t help but notice that he made a point of telling us the times of the coffee breaks, where the coffee was located and how much it costs.

At the break times more than half of the attendees would have a cup of coffee or at least debate having one. No big deal. A few of them in conversation told me that they needed their coffee in the morning to wake up, others said they drink out of habit.

This got me thinking about a study I read that suggested that a lot of people start drinking coffee or caffeine drinks because of social or work etiquette. The study went on to say that those who do have a caffeine dependency tended to develop them whilst working or studying.

So, in this article I’ll be looking into the role of peer pressure plays in peoples caffeine dependency.

break out from the herd
Photo by Theo Leconte @theoo on Unsplash A cow

Caffeine is the most commonly used legal stimulant. The majority of us get our fix via coffee, tea and soda.

It is noted in Wikipedia as a “Notable Stimulant” and is stated as being the world’s most widely used psychoactive drug.
Stimulant, Wikipedia 

Yet most don’t see it as a drug and rarely think about the effects that overdosing may have on their physiology. Caffeine is seen as normal and is entrenched in our culture. The following quote from Scientific American indicates how caffeine consumption has become part of our daily experience:

“Morning commuters seem to fall into one of two categories: the Caffeinated and the Un-caffeinated…

The Caffeinated are bright-eyed and engaged with the day’s events already—they’re reading their morning papers, or checking email, or reading for pleasure…

This is not the case for the Un-Caffeinated. This group sleeps through the AM commute both on the commuter trains and the subway. They’re bleary eyed.

The line that runs out the door of the Starbucks across from my job never seems to shrink. Are the ranks of the Caffeinated growing?

The culture of coffee has been carefully cultivated to ensure maximum reach.”

Krystal D’Costa August 11, 2011, Scientific American 

Pressure

In 2018 the global caffeine market was valued at $340 million, of which North America was the largest consumer (12,572 metric tons), 36% of global consumption.

Caffeine production is dominated by 11 companies, which account for 89% of global production. China is the largest global producer with a 54% share in the market. India is the second largest producer. The biggest companies are:

  • CSPC 
  • BASF 
  • Shandong Xinhua 
  • Kudos Chemie Limited 
  • Aarti Healthcare 
  • Zhongan Pharmaceutical 
  • Jilin Shulan 
  • Youhua Pharmaceutical 
  • Spectrum Chemical

MarketWatch

The market is expected to grow to $610 million by 2025. This translates to a projected increase in demand of 179.41%. Where do you think that demand is going to come from?

The global coffee industry is worth over $100 billion, and is currently experiencing compound annual growth rate of 5.5%.

“the coffee market is currently experiencing considerable growth in economies around the world, with the rise in urbanization and the demand for quick, quality product fueling the expansion.  The market is expected to continue to inflate in the next five years, leaving ample room for returns and profit.”

Andrew Menke, The Global Coffee Industry, Global Edge 

Manufactured demand for caffeine products is well underway now. Maybe it’s time to start asking questions about why you consume caffeinated products. 

Is it really your choice, or is something/someone else at work here?

Uniquely You

And now we can look at the bigger picture a bit clearer. Cultural norms can be created to get us to act in predetermined ways. Whilst good for companies, they are not necessarily always for our benefit.

I have outlined some of the effects of the overconsumption of caffeine in other articles in an attempt to bring awareness to this issue.

I believe that the best way to deal with the effects of over consuming caffeine is to take positive actions that will help us to reclaim control over our lives and ourselves.

This blog and our app, V-CAF, is an attempt by us to try to make a difference by being the difference we want to see in the world.

The following tips are things that I found useful to help me overcome my tiredness and lack of motivation:

  • Exercise – raises energy the old fashioned way by increasing our  body’s capability to deal with stress, and expands endurance. The benefits are too numerous to list here but, it just works.
  • Sleep – exercise helps us to have better quality deeper sleep. Sometimes the amount of sleep is not enough, but deep quality sleep is what we should be striving for.
  • Tiredness – feeling tired led to the development of V-CAF an Apple Watch app that subtlety informs you when you are most likely to fall asleep. By knowing that you are tired you can take measures to help bring your alertness and focus back to where you need it more efficiently.
  • Eat well – good quality whole foods will give your body the fuel it needs to get through the day. Also by eating healthily you can increase your energy and raise your mood.
  • Drink Water – keeping your brain hydrated will do wonders for your focus and alertness whilst helping your body to cleanse itself.

Review

Don’t follow the herd and take control of yourself. There is nothing wrong with drinking coffee or consuming caffeinated products in moderation. However, if you find yourself doing anything because of habit, ask yourself why?

Here are the takeaways:

  • Do Exercise
  • Get Deep Sleep
  • Use tools like V-CAF to help keep you notified of when you feel tired.
  • Eat Good Quality Whole Foods
  • Drink Water

Conclusion

If you don’t take control of your own life, someone else will.

Each one of us is unique and responds differently to stimuli.

Remember this and reclaim your most valuable asset, you.

Categories
Addiction Caffeine Addiction Relapse Side Effects

Is It Okay To Caffeine Relapse?

What To Do When I Relapse?

Take it one day at a time

It is difficult for many who have become dependent on caffeine to give it up.

Many of those that try to abstain from consuming caffeine find themselves at some point going back to drinking coffee or caffeinated drinks. Some even find themselves consuming more than they did before they tried to abstain.

In this article we’ll discuss if it is such a big deal to go back to consuming caffeine and what to do if you find yourself going back.

Enjoy The Café in Italy
Photo by jwlez @jwlez on Unsplash Enjoy The Café in Italy, 10 Corso Como, Milano, Italy

Caffeine Relapse

You have done the difficult thing of accepting that you have a problem with caffeine dependency and decide to take the plunge and to give it up.

The first few days are tough, but you do well. Then one day you find yourself with a caffeinated drink in your hand about to take a swig saying to yourself, “I failed”!

This is far more common than you may think. The National Institute on Drug Abuse has found that between 40 and 60 percent of people recovering from drug addiction relapse.
National Institute on Drug Abuse

Triggers

This is further compounded by the fact that the withdrawal symptoms are similar to the reasons why so many people start consuming caffeine.

Withdrawal symptoms including, but not limited to the following are common:

  • Tiredness
  • Headaches
  • Lack of focus
  • Diminished concentration
  • Irritability

The withdrawal affects themselves can act as relapse triggers. Other triggers such as feeling down, lack of sleep and environments that remind you of consuming caffeine make it very difficult to give up caffeine.

What You Can Do

Relapse doesn’t mean that you can never quit. In fact it’s actually part of the recovery process. Your attitude towards your relapse can greatly affect if you try again or give up.

Here are some tips to help you to get back on track:

  • Restart immediately
    The faster you decide to continue your abstinence, the easier it will be for you to get back in the flow.
  • Avoid triggers
    Analyze what frame of mind you were in when you relapsed, and work to avoid or overcome it next time around.
  • Don’t be tired
    Being tired increases the risk of you falling back into your caffeine dependency. Get more sleep and use tiredness alarms such as V-CAF that will alert you when you are most likely to be tired, so that you can take the appropriate action to wake yourself up.
  • Join or build a support group
    By joining a support group you can get very helpful positive feedback and advice that can help you either stay on course or put you back when you fall off. 

Review

Relapsing is part of the recovery process and many people have found that after a relapse, that they are stronger in facing caffeine dependency the next time around.

Remember to keep a positive mindset and follow our tips:

  • Restart immediately
  • Avoid triggers as much as possible
  • Get enough sleep and know when you are tired, by using tools such as V-CAF 
  • Become a member of a support group

Last Thoughts

Again, be positive and don’t give up!

To benefit you must act on what you now know. Nothing beats informed practical application and now you have an advantage. 

I’m sure that you’ll be successful, but here’s wishing you luck anyway.

Categories
Addiction Caffeine Caffeine Addiction

How to Build a Plan Against Caffeine Addiction

How to Build a Battle Plan Against Caffeine Addiction

Win the war against addiction

You’ve finally done it. You’ve decided to give up caffeine once and for all. That’s great, and well done; but where to start? What’s needed to succeed?

In this article we’ll walk through the process of creating a plan that will help you to conquer your caffeine addiction! 

Planning
Photo by oxana v @arttravelling on Unsplash my work space. I’m the founder of the company Arttravelling ( travel for artist)

Wanting to Quit

We all know that addictions are difficult to overcome. Many addicts want to give up their addiction but find it too difficult to let go of the temporary satisfaction that giving into their addiction brings.

Unfortunately when someone is under the influence of an addiction it becomes difficult to think logically, which in turn leads them to act irrationally and continue to depend on a substance that they know is doing harm to themselves.

It’s Difficult to Stay the Course

Caffeine addiction is so effective because it tricks the brain into releasing dopamine and serotonin.

Dopamine activates the pleasure or reward centers of the brain. When an activity releases dopamine, the brain makes an association between the action and pleasure, which if abused can lead to addiction.

Serotonin acts as a mood regulator, and is known for inducing good moods and happiness. The body needs tryptophan (an essential amino acid) to produce it. Sources of tryptophan include eggs, salmon and nuts. Because caffeine is known to increase the production of serotonin, natural levels of serotonin will feel less than adequate. 

The fact that these two chemicals are affected by caffeine may explain why when people try giving it up they feel some if not all of the following:

  • Headaches
  • Tiredness
  • Anxiety
  • Depression
  • Irritability
  • Low energy

Your Plan

Many people that are trying to quit caffeine fail, and feel bad about it. Some feel so bad that they flat out wont try to quit again, believing that they are just more naturally addicted to caffeine.

However, everyone has the potential to beat a caffeine addiction, it’s just that they underestimate how difficult it can be.

There is no one thing that can beat an addiction, rather it takes planning and numerous strategies to overcome it, some of which are outlined below.

  • If you are in a work environment, try starting your caffeine abstinence on a weekend.
    That way you can go through some of the withdrawal without the temptation of watching others drinking coffee or energy drinks.
  • Share your struggles with others.
    Join a social media group dedicated to fellow caffeine addicts to get nonjudgmental encouragement and support. They are also often a goldmine of info and resources that can help make the withdrawal easier.
  • Be aware of your tiredness.
    When you are tired it is easier to relapse back into old habits. For me I replaced waking up in the morning and reaching for a coffee, with reaching for water to drink. I also use a tiredness Apple Watch app called V-CAF . It alerts me when I’m most likely to be tired so I can take preventative measures.
  • Seek professional help – councilors and doctors can help with advice and in extreme cases medication.
  • Take it a day at a time.
    Track your progression using a chart or journal so that you can see the progress you are making. The charts and journal can also help you on your weak days to remind you that you’ve done it before and can do it again.

Review

Addictions are very complex. There are no known magic bullets that can slay the beast. However, there are positive steps that you can take to battle and win.

  • Choose to take action and commit, and then plan.
  • If you are starting your abstinence, start on a weekend.
  • Join a social media caffeine addicts support group.
  • Be aware of your tiredness and use a tool like V-CAF.
  • Seek professional help.
  • Keep a journal or chart your progress.

Conclusion

Taking charge of your response to caffeine addiction goes a long way in helping you to overcome it.

Use the techniques in this article as a starting point, but to get the best results make it personal to you.

You can do it 🙂

Categories
Caffeine Exercise Side Effects Weight Loss

Caffeine, Energy & Weight Loss

Caffeine, Energy & Weight Loss

Got to watch my figure…

Intermittent Fasting (IF) is on the rise. Not a day goes by without someone telling me about how good it is for weight loss and that they feel more energized. 

Whilst no stranger to IF I wanted to know if drinking caffeine would help me burn away those love handles faster and if there are any cons to this approach.

Starving
Photo by voidstern on flickr hunger

Caffeine and Weight Loss

For a lot of people drinking black coffee (or energy drink) and intermittent fasting works.

Reduced hunger, faster fat burn, more alert, what’s wrong with drinking caffeine?

Caffeine and its Potential Problems

Caffeine can affect some people rather negatively. The affects on your mind and body depend on how much caffeine you drink daily, your age, fitness and gender.

Some of the harmful side effects are:

  • Addiction to caffeine
  • Anxiousness
  • Poor sleep
  • Abdominal pain
  • Heartburn

Also, that alert or awake feeling is caused by caffeine tricking your brain into believing that the levels of a chemical called adenosine (which tells the body how tired you are) are reduced.

By blocking your brain’s cells ability to know how tired you are, neuron activity increases which alerts the pituitary gland to release hormones that tell the adrenal glands to increase production of adrenaline.

The Miracle of Water and Exercise

There are many ways to overcome this problem, but the first one is to take action and write something.

If you are used to drinking coffee or energy drinks, you may experience withdrawal symptoms if you stop.

The key here is to keep going and use some of the tips outlined below, which will not only help with your withdrawal symptoms, but also increase the benefits of your fast.

  • Exercise
    Over time exercise can boost your energy. Deep sleep will be more common and that alone will make you feel less hungry and more alert. Also your body will become stronger and mind more focused. For more information read Spark, The Revolutionary New Science of Exercise and the Brain, John J. Ratey 
  • Drink more water
    your brain is mostly water. Drinking more will improve your concentration, help balance your mood and emotions, increase blood flow and oxygen to your brain and help prevent headaches. And as a side benefit can increase your metabolism by 24-30%.
  • Use a tiredness monitor or alarm
    by knowing when you are feeling tired you can take control of your mood swings and act accordingly. V-CAF is an Apple Watch app that alerts you when you are most likely to be tired.
  • Preserve
    Keep track of the days that you complete a fast without caffeine and set yourself goals. Take things a day at a time, and over time you will reap the benefits.

Summary

On the face of it caffeine and intermittent fasting seem to be a match made in heaven. However, I’ve outlined that you can in fact get better results naturally, it is just a little bit more uncomfortable at first, but you will be in control.

Try these tips:

  • Exercise more
  • Drink more water
  • Track your tiredness (with tools such as V-CAF)
  • Track your progress using the above mentioned tips

Your Choice

You’ve made it to the end, congrats.

To reap the benefits of your hard spent time you must act on what you’ve learnt. Nothing beats informed practical application and now you have the advantage. 

Use the points highlighted in this article as you see fit, but please make sure you have fun whilst doing it.

Categories
Addiction Caffeine Caffeine Addiction Caffeine Alternative Headaches Irritability Lethargy Tension

Addicted To Caffeine?

Are You Addicted To Caffeine?

Let’s See…

I’ve been clearing a lot of junk out of my life recently. Old books, clothes and ideas; nothing was sacred.

It felt great but I needed a little pep to pick me up from all cleaning I’d done. Without thinking I went to make myself a coffee. Then it hit me. I also needed to get rid of habits that were taking away from my life instead of adding.

In the past when I went without caffeine for a while I had headaches, felt lethargic and was very irritable. I didn’t see myself as being addicted and searched for more info.

This article highlights what I found.

  • Caffeine Addiction
  • The Effects of Addiction
  • How To Deal With It
Crushed Red Bull Can
Photo by Mohamed Hayibor on Flickr Addicted. Prepare for crash Probably too much sugar and taurine in my system to get shit done

Caffeine Addiction

You have an article that you want to write to promote your product. 

Many people feel that they have some sort of coffee or caffeine addiction, but is that an accurate assumption?

According to the American Psychiatric Association if you can identify with the following points you may be an addict:

  • Impaired control: a craving or strong urge to use the substance; desire or failed attempts to cut down or control substance use
  • Social problems: substance use causes failure to complete major tasks at work, school or home; social, work or leisure activities are given up or cut back because of substance use
  • Risky use: substance is used in risky settings; continued use despite known problems
  • Drug effects: tolerance (need for larger amounts to get the same effect); withdrawal symptoms (different for each substance)

The Effects of Addiction

The need to consume ever-increasing amounts of caffeine exposes you to greater risks.

The more caffeine you drink the more likely you are to suffer from:

  • Vomiting
  • Abdominal pains
  • Convulsions
  • Heart arrhythmia 
  • Tachycardia
  • And even death

These risk generally increase when consuming more than 400mg of caffeine a day consistently, that is approximately more than four cups of coffee per day.

How To Deal With It

The first step with dealing with a caffeine addiction is to admit it. Once done the next most important step is to want to stop being addicted. 

Once you stop you will have to deal with the withdrawal symptoms. These are different for everyone. The length and severity of the symptoms can be influenced by such factors as health, fitness, stress levels, gender and age.

To help you deal with some of the withdrawal symptoms, here are a few things that helped me:

  • Painful headaches
    for me, headaches were the worst. Lying down in a darkened room helped; as did drinking water and applying pressure to my temples.
  • Irritability
    if you can, spend some time alone and be nice to yourself. Deep breaths can also help. The idea here is to calm yourself down.
  • Lethargy
    if you are at home get some sleep. If you’re at work then move around a bit more, drink water or use a tiredness alarm like V-CAF which will alert you when you are most likely to nod off.
  • Tension
    Take some time out and deep breathe. If you can, meditate. Drink water and/or go for a walk to help relax yourself.

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It might be a good idea to have your first day of abstinence on a weekend so that if you do start to feel the withdrawal symptoms you can make yourself as comfortable as possible, away from the temptations at work.

When back at work use tools such as V-CAF to help you deal with the tiredness you may feel.

Also:

  • Drink water and take deep breathes to deal with headaches.
  • Take regular breaks to be by yourself if you find that you are getting irritable.
  • If you can, short meditation sessions can help tension

Commit To Yourself

If you know that you are addicted to caffeine make the commitment to yourself to quit.

The act of committing to take action will make it easier to deal with the difficulties you may face when suffering withdrawal symptoms, and make it more difficult to give up.

Good Luck.

Categories
Caffeine Side Effects

What Coffee Bean Producers Wont Tell You

What The Top Coffee Bean Producers Don’t Want You To Know

What you don’t know can’t hurt you…

I enjoy drinking coffee. I like the taste and it’s become a valuable tool that I use to help me focus and stay alert.

What I failed to take into consideration was that like all stimulants, there is a danger in the amounts that you consume.

No big deal, I only drink a couple of cups a day! Unfortunately caffeine is finding its way into more of the foods and drinks that we consume daily. 

What annoyed me was the lack of info regarding the cumulative effects of coffee and caffeine consumption; so I decided to write this article to help fill that void.

Fresh Coffee Beans
Photo by Alex@worthyofelegance on Unsplash

The Rising Consumption of Caffeine

Back in June 1 2013, the Washington Post published an article by Brady Dennis that brought attention to the rising amount of food and beverages that contained caffeine.
Slew of caffeinated food products has FDA jittery

Since then there are even more products on the market that contain caffeine.

  • Chocolates
  • Ice Cream and Frozen Yogurts
  • Puddings
  • Breakfast Cereals
  • Headache Pills
  • Various Medications
  • And surprisingly to me Decaffeinated Coffee (although at a reduced level – 12mg compared to 84mg in regular coffee)

I speculate that the increased use of caffeine in products that we ingest is not so much for the health benefits, but rather for its addictive traits (like sugar).

The Effects of Increased Caffeine Consumption on Your Health

There are plenty of articles on the web that suggest that going over 3 to 4 cups of coffee a day can be bad for you over time.

What are not highlighted are the cumulative effects of all the caffeine you can ingest in one day over a period of time.

Thankfully there are many research papers that find both the pros and cons for increasing your caffeine intake.

For example there was a study by G. Webster Ross, MD; Robert D. Abbott, PhD; Helen Petrovitch, MD; et al found that increasing the caffeine consumption of Japanese-American men between the ages of 45 and 68, reduced the risk of developing Parkinson disease.
Association of Coffee and Caffeine Intake With the Risk of Parkinson Disease

And here are some of the cons:

So what can we do to reduce our exposure to caffeine?

Caffeine Control Strategies

Moderation is key. To reduce our exposure to caffeine we first must take the decision to actively watch for how much we consume.

Here are some strategies that I’ve found helpful:

  • Read what’s on the label
    Although the amount of caffeine may not be on the label, if you want to reduce your consumption of caffeine err on the side of caution
  • Use alternatives
    Feeling tired; need to stay awake? Reach for an alternative to coffee (and not decaf)! Water; fruit juices; moving around; using an alarm like V-CAF that warns you when you’re feeling tired; over time these tools can help you naturally increase your energy and reduce your dependency on caffeine products
  • Become more informed about caffeine and your own body.
    By knowing the pros and cons of anything you take control over your own choices rather than defaulting to an industry’s standard for your life!

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These days, caffeine intoxication and addiction are real threats. The increased use of caffeine in our foods and drinks masks that we are increasing our tolerance to the stimulating effects of this psychoactive substance.

Use these strategies to help take back control:

  • Find out what you are consuming by reading the label
  • Use non intrusive alternatives such as apps like V-CAF
  • Become more informed 

Take Back Control

I decided to take back control in this area of my life and started a quest to find out more.

I’m still on that quest and hope that you also start your own. Together our collective individual actions can affect change for the better.