Controlling caffeine cravings is not easy, especially when you have a hectic day. But it is better to feel energetic naturally for a long time without becoming habitual about something. However, it requires discipline and the adoption of some good habits.
How to quit caffeine
Start by cutting consumption 10% each week. Once you reach the minimum level of consumption, you can easily quit caffeine altogether. Planning to quit caffeine cold turkey is also not a good idea. This strategy could lead to withdrawal symptoms such as headaches, fatigue, a lack of fluids, irritation, and anxiety. In this article, we will discuss eight useful practices that will help reduce caffeine consumption.
- Drink Water
- Excercise regularly
- Set a daily caffeine limit
- Avoid triggers with commitment
- Feel changes in mood to continue journey
- Share with confidence in your social circle about caffeine quitting journey
- Use herbal tea as substitute
- Remember the objective of quitting
Drink Water
Other than quenching thirst, water is an important nutrient in your diet. Its proper consumption is important to save yourself from heatstroke and muscle spasms. The proper consumption of water also balances the diuretic effect. One should not assume here that water also contains compound which cause urination.
It happens because the water has the ability of diluting the concentration of salt in the blood. Meanwhile, kidneys start retaining more water. In addition, water will flush out toxins which fat cells contain. In this way, water will save you from dehydration when you plan to gradually quit caffeine.
Excercise regularly
Distract your self from withdrawal effects which often compels the people to break promise with themselves. Now the intensity and type of the exercise depends upon your fitness level, age, height, size and weight. Consult with a fitness instructor or some health expert in this regard. But more important is to maintain regularity and momentum.
At least, 20 minutes walk in a day can save from one of the withdrawal effects of mood swings. Releasing of endorphins, (hormones for mood-boosting) can reduce symptoms, such as fatigue, headaches and irritability. In addition, you will also feel more energy in your body. Therefore, regular exercise is a good habit to adopt to quit caffeine.
Set a daily caffeine limit
Each coming week you have to face a challenge of reducing consumption. Setting a daily limit is an organizable and decent manner to achieve your goal of gradually quitting caffeine. It is about knowing your capacity of making admustments to such situations. According to the Dietary Guidelines for Americans, an average adult consumes 135 mg of caffiene per day. This amount approximately becomes 2 cans of cola and 1.5 cups of coffee. However, it is enough to cause insomia, nervousness and even fast heartbeat with time.
Count caffeine consumption and do not the promised limit increase. Following the plan of reducing consumption up to 10% the chart will help you in setting a limit.
So, set the limit according to the weekly graph of caffeine intake. Gradually, you can quit on the eleventh or 12th week.
Avoid triggers with commitment
Often, temptation starts when something you like appears, for example, an energy drink, tea, coffee, or cola. It is one of the biggest challenges to your transformation. Become the first in your social circle to abandon some habits. Meet people in your circle with the lavish joy of coffee, but count the sips and enjoy each taste.
Feel changes in mood to continue journey
Follow some motivational trends from your Gmail profile. It will assist you in learning methods for diverting thoughts and emotions that you fear may cause problems. Try coming out of your ideal world. I believe you are the one who needs to start with some improvement. You will have the courage to get rid of the irritations and anxieties. Such as involving yourself in activities like sports, learning skills, and pursuing your hobbies. This formula is effective, and with time, you will learn how to manage your mood swings.
Share with confidence in your social circle about caffeine quitting journey
It can be challenging to decline gifts from loved ones, particularly if they are caffeinated products. Sharing your occasional lapses with them is acceptable, but it is crucial to remember your caffeine intake limit. If someone continues to urge you to consume more, confidently discuss your journey to quitting caffeine. Additionally, starting a discussion about your commitment to completing your weekly objectives and upgrading yourself to the next level is a fantastic way to break the ice at your gathering.
Use herbal tea as substitute
Herbal tea is rich in antioxidants and boosts your immune system. You can use the tea in different flavors, such as chamomile, peppermint, rooibos, hibiscus, and ginger. They will save you from jittery feelings and provide relief from nausea and motion sickness. When you achieve the goal of reducing caffeine by almost half, plan to start your day with herbal tea.
Remember the objective of quitting
Everyone starts a journey with a motive. Whether it is to improve your health, fit into your old jeans, or look your best at your convocation, it is important to remember the reason you started your journey whenever you feel like giving up. It will help you avoid temptations, recall the feelings of a caffeine-free life. Your focus will become more firm.
Conclusion
While helpful practices can support your journey, ultimately, only your strong will can make your struggle to quit caffeine successful. Make a firm decision to bring about a change in your life. Train your mind to function with the same energy as it does when you consume caffeine so that you can feel more energized and complete your routine tasks without it.
Frequently asked questions (FAQs)
1. What is diuretic effect?
The diuretic effect makes a person urinate more. It can cause dehydration, hypokalemia (low potassium level), and hyponatremia (low sodium level in the blood).
2. Does the water have a diuretic effect?
No, water does not contain diuretic effects. However, the habit of drinking water prevents dehydration. Meanwhile, one of the main reasons for dehydration is losing more fluids than you consume. The water transports nutrients and oxygen to your cells and builds blocks. Removes waste products and regulates the temperature of the body.
3. Some people often demand tea before sleeping How does that make sense?
It is not uncommon because tea relaxes muscles and promotes feelings of calmness. Therefore, some
people adopt the habit of drinking tea before sleeping. It happens because tea contains apigenin,
an element that induces sedative effects. Therefore, many people prefer to consume tea before sleeping.
4. Does all carbonated water contain caffeine?
Not all coronated water contains caffeine. Adding carbon dioxide gas does not add caffeine to water.
However, it has a refreshing taste. It is better to inquire about and read the label of the ingredients of the
product at the time of buying. Because some brands of carbonated water add caffeine to their products.
5. Why use herbal tea as a substitute to quit caffeine?
Herbal tea contains flavonoids, L-theanine, and magnesium. These elements improve your bodily function
and provides a soothing effect. At the same time, it reduces caffeine withdrawal symptoms. You can choose herbal tea as your caffeine substitute, considering your preferences and health goals.
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