Caffeine is the most commonly used stimulant. It is found in coffee, energy drinks, certain teas, certain medications, colas, and energy drinks. However, some individuals experience caffeine sensitivity. The level of caffeine tolerance varies between different people.
Some people can take four cups of coffee without experiencing any side effects while others react negatively after consuming just a cup or two. But how do you get rid of caffeine sensitivity? In this article, we will discuss caffeine sensitivity in detail, including its symptoms and how to manage it.
What is Caffeine Sensitivity?
Caffeine sensitivity refers to feeling the impact of caffeine quickly or under small doses to the extent of experiencing adverse side effects. With caffeine sensitivity, you are likely to experience symptoms and side effects such as:
- Anxiety
- Jitteriness
- Rapid heartbeat
- Increased blood pressure
- Nausea
- Insomnia
- Trembling
- Headaches
- Low mood
How to Diagnose Caffeine Sensitivity
Currently, there is no test available for checking caffeine sensitivity. If you suspect you are having caffeine sensitivity, you need to reduce your caffeine intake. In this case, you should read the product labels on beverages, medications, and food products before consuming them. Avoid products with caffeine.
You can check when your symptoms start by consuming caffeine in small doses. Then increase your intake gradually until you notice possible symptoms. If you reduce or stop caffeine intake but the symptoms persist, then you are likely suffering from other issues. In this case, consult your doctor for further diagnosis.
Caffeine Sensitivity Risk Factors
Some individuals are more prone to caffeine sensitivity than others. There are certain risk factors that increase the chances of caffeine sensitivity including:
- Birth control
- Age
- Metabolism
- Genes
- Sex
- Pregnancy
- Medication
You can as well experience caffeine sensitivity when you resume its consumption after taking a break.
How Do You Get Rid Of Caffeine Sensitivity?
To manage caffeine sensitivity effectively, you need to know the amount of caffeine that affects you. For instance, individuals who experience anxiety or insomnia often require antidepressants or sleeping aids to help them sleep. However, rather than taking medication to manage these side effects of caffeine, you can reduce its consumption.
For some people experiencing insomnia, they need to avoid consuming caffeine for at least 6 hours before sleeping. Sometimes, the effects of caffeine in the body system disappear once the kidneys get rid of caffeine from the bloodstream. In severe caffeine sensitivity cases, you should consult your doctor if you have consumed toxic levels of caffeine.
If you want to reduce your caffeine intake, cut it back gradually. If you stop consuming caffeine all of a sudden, you may experience withdrawal symptoms. Although withdrawal symptoms may not pose any danger, they are quite unpleasant. For instance, you can reduce your intake from four cups of coffee to two cups over a couple of weeks. Then reduce from two cups to one cup and ultimately to no coffee.
Safe Caffeine Dosage
The FDA recommends healthy adults consume a maximum of 400 mg of caffeine per day, which is equivalent to 4 cups of coffee. If you keep your consumption under this level, you may not experience any significant side effects.
However, some people have higher caffeine sensitivity than others. Certain medications and health conditions can heighten caffeine sensitivity among some people. Others metabolize caffeine slowly and experience prolonged effects. If you are such an individual, consult your doctor on the amount of caffeine you can consume safely.
Adolescents and children are advised to avoid caffeine. No amount of caffeine is considered safe for them.
Caffeine Alternatives
If you are experiencing caffeine sensitivity, there are a couple of alternative drinks you can drink that are caffeine free. They include:
1. Water
You can avoid unnecessary cravings and stay hydrated by drinking water. If you find it difficult to drink plain water, consider adding in a squeeze of lemon, fruit, or cucumber. In fact, drinking lemon water first thing in the morning aids digestion and boosts metabolism.
2. Fruit juices
Fruit juices are caffeine-free. There are several juices you can drink such as orange juice, apple juice, and pineapple juice among others. However, only drink fresh fruit juices. If you are unable to make your own fresh juice, purchase juices whose labels show that they do not contain caffeine.
3. Caffeine-free teas
There are several teas that do not contain caffeine. They include ginger, hibiscus, chamomile, peppermint, maca, roobois, and lemon tea among others.
Summary
Caffeine is found in many medications, beverages, and foods. Coffee contains the highest amount of natural caffeine. If you are sensitive to coffee, always check the label on the drinks and foods you are about to consume to ensure you keep your caffeine intake low.
If you are trying to reduce your caffeine intake, do not do it cold turkey. Instead, reduce your intake gradually until you stop consuming altogether to avoid experiencing withdrawal symptoms. Older adults, children, and pregnant women should avoid coffee. You can increase your energy levels by choosing other dietary energy sources such as carbohydrates. Also, stay hydrated by drinking water or caffeine-free beverages.
