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Caffeine Withdrawal

Caffeine is an alkaloid found in tea, coffee, chocolate and kola nuts. It's an addictive substance that acts as a stimulant in the body. Its effect varies with the individual. The International Olympic Committee has banned caffeine because it can raise an athlete's metabolic level, blood temperature, blood pressure and blood sugar level.

In the general population, excessive caffeine can cause high blood pressure, vomiting and convulsions. High amounts of caffeine (five or six cups of brewed coffee a day) may cause jitteriness, anxiety, headaches, sleep deprivation and increased metabolic rate.

Cutting back or suddenly eliminating caffeine can cause withdrawal symptoms. These include severe, throbbing headaches, drowsiness or decreased sociability and anxiety. Caffeine withdrawal may also resemble the flu, with muscle stiffness, nausea and waves of hot or cold sensations sweeping the body.

Some people who have a lifelong habit of drinking only one six-ounce cup of coffee a day (105 to 150 mg of caffeine) will experience caffeine withdrawal if they stop. Others who binge on caffeinated products for a short period may show withdrawal symptoms. Discomfort usually begins 12 to 24 hours after eliminating caffeine. Peak withdrawal symptoms strike between 20 to 48 hours after abstinence and can last from two days to a week.

How to avoid caffeine withdrawal
To avoid caffeine withdrawal, gradually cut back on caffeinated products. Taper them off over several weeks. Start by eliminating the evening cup of coffee or drinking half-caffeinated, half-decaffeinated coffee instead of the full-strength brew. If you drink tea, brew it for shorter times. Tea brewed for one minute has one-half to two-thirds the caffeine of tea steeped for five minutes. See your doctor if headaches, mood swings and memory loss occur. These can be triggered by several medical problems that should be ruled out. Also see your doctor if the headaches are debilitating, or if withdrawal symptoms persist more than a week after cutting out caffeine. If you have surgery planned, eliminate caffeine and avoid withdrawal before any surgery.

What you can do

• Monitor how much caffeine you drink. Low to moderate caffeine consumption usually is 50 to 300 mg a day. Most people tolerate these levels without adverse effects. Higher consumption can cause negative health effects, such as anxiety and insomnia.
• Try hot herbal drinks or hot water with a squeeze of lemon.
• Exercise instead of drinking coffee during break time. Exercise is also stimulating.
• Drink more water as a healthy substitute for coffee or caffeinated soft drinks. Get at least eight glasses of water a day.

Should you call the doctor?
Caffeine withdrawal can usually be handled at home. Symptoms include headache, mood swings, irritability, forgetfulness and inability to concentrate. People who are in jobs that require quick reflexes may notice their responses are slow for a day or two. They should go through caffeine withdrawal gradually to minimize this effect. Talk to your doctor if you have questions about caffeine withdrawal.