How Much Is Too Much Caffeine And Ways To Cut Back Without Withdrawal


Show Notes:

1.35 min          Where can caffeine be found.
2.05 min          Normal amount of caffeine per day.
5.55 min          Effects of caffeine on the body.
11.06 min        Ways to cut down on coffee.

Caffeine is a chemical compound that acts as a stimulant to improve mental alertness. It is commonly found in coffee, teas, chocolate, and other food products.

Nowadays, the “coffee shop lifestyle” has become apart of our daily routine. The first cup of coffee of the day has become a necessity to wake us up because just getting out of bed is not enough to start going through the to-do list.

How much caffeine is in coffee?

Depending on the type of coffee, how it’s prepared, and how big of a cup, the amount of caffeine will differ.  Instant coffee will have a different amount of caffeine compared with espresso, French pressed, or drip coffee.

A shot of espresso can contain between 47-64 mg of caffeine, but some variety of beans can have up to 150mg of caffeine. A tall size black coffee from Starbucks will have about 233 mg of caffeine.

Drip coffee or brewed coffee will have more caffeine, more or less 120 mg, due to the brew time and the temperature it takes to draw out the caffeine content. A cold brew can take hours to prepare and will have a higher amount of caffeine, up to 200 mg per 16 oz cup!

What is considered a normal amount of caffeine intake?

Many sources suggest 400 mg of caffeine per day to be a normal amount. The caffeine can solely come from coffee alone, about 3-4 cups per day, but can also come from other sources like teas, sodas, and chocolate desserts.

People can tolerate caffeine at varying amounts depending on how the body breaks down caffeine. People can also build up a tolerance to caffeine that leads them to increase the amount of caffeine they ingest in order to get the same effects.

Effect of caffeine on the body

Caffeine can have various effects on the body in both a good and bad way.

On the light side, caffeine is a source of antioxidants and drinking coffee can lower risks of diseases as diabetes type 2 and neurological disorders.

On the down side, there are harmful effects of caffeine that we should be aware of. Caffeine can cause insomnia along with jitters and anxiety. Caffeine also blocks the absorption of calcium, so it is good to limit daily consumption to normal amounts to avoid osteoporosis down the road.

Caffeine can also raise blood pressure due to its stimulant properties, so individuals with hypertension or heart diseases should opt for de caffeinated or herbal teas. Individuals suffering from GERD or reflux may also want to avoid coffee and caffeinated drinks because such drink will increase the acidity in the stomach.

Ways to cut down caffeine intake

The side effects of caffeine withdrawals will somewhat be inevitable at times while trying to cut down on caffeine consumption. However, to make the transition smoother and more bearable for a healthier self, here are some ways.

Gradually cut down the amount of caffeinated drinks per day

If you are a person that drinks multiple large cups of coffee per day, try gradually cutting down a cup every other day or weekly to only 1-2 cups daily.

Replacing coffee with a drink with less caffeine.

Instead of making another cup of coffee, drink tea, it will still have some caffeine. It at a lesser extent than coffee.

Take an afternoon power nap.

Coffee in the morning may be a difficult habit to break, but try taking a quick 15-20 min power nap in the afternoon to recharge. This option may give you more energy for the second half of day. Even google employees do it!

Try half decaf

You might not like coffee for just the caffeine, but for the many other aspects of the coffee experience. Try drinking decaffeinated coffee or half decaf half regular. It is a good way to still get the whole coffee experience without going overboard with caffeine.



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