Are you wondering exactly much caffeine is in your cup of coffee. Trying to cut down a bit, or at least know how much caffeine you are ingesting each day with your morning cup of java or afternoon pick-me-up triple espresso Latte?
A typical cup of coffee contains approximately one hundred and twelve milligrams of caffeine. There is a bit less caffeine in a shot of espresso - a typical espresso shot includes about ninety milligrams of caffeine.
How much caffeine in coffee?This is important to keep in mind when making any espresso drinks.
While these numbers are typical, the amount of caffeine in coffee can vary considerably based upon multiple factors. The primary factors affecting caffeine content of coffee and espresso include the genetics of the coffee bean varietal, the particular roasting given to the coffee beans and how the coffee is brewed.
If the coffee beans being used are Arabica coffee beans then one cup of coffee that is approximately one hundred and twenty milliliters of coffee, if it is drip-brewed, will have about 112 milligrams of caffeine.
A 30 milliliter Espresso shot using Arabica coffee will have an estimated ninety milligrams of caffeine.
How Does Roasting Affect Coffee Caffeine Content?
When coffee is roasted it decreases the overall amount of caffeine in the coffee, but not significantly enough for it to be a serious way to reduce your caffeine intake.
Caffeine did not undergo significant degradation with only 5.4% being lost under severe roasting.
Source
Choose your roast based on your personal preferences, not based on caffeine content.
Roasting does have an effect on chlorogenic acid content - possibly what contributes to many of coffee's purported health effects, but another study also shows that caffeine is relatively unaffected by roast level.
On the other hand the Robusta coffee plant varietal has significantly more caffeine than the Arabica varietal. Robusta coffee beans are used primarily for espresso blends and to make instant coffee.
How Caffeine Metabolizes in the Human Body
Once a person consumes caffeine the body starts to metabolize it and this takes place in the person's liver. The result is three different metabolites. These three metabolites include paraxanthine (84%), theobromine (12%) and theophylline (4%).
In the first 45 minutes after consumption of the caffeine it is likely absorbed by the stomach and small intestine and begins to spread throughout the tissues of the human body.
Caffeine's Classification by the Food and Drug Administration (FDA)
Considered safe for human consumption by the FDA, caffeine is classified as a food substance with multiple uses.
All About Caffeine in Coffee - Investigating the Side Effects of Caffeine and the Symptoms of Withdrawal from Caffeine continued:
Caffeine is a stimulant and is known scientifically as a xanthine alkaloid. When it is isolated from its source it is a crystalline white substance and is very bitter.
How does caffeine affect the human body?
Caffeine affects the human body by creating chemical changes in the human brain with a whole variety of effects including an enhanced alertness and energy level.
The way this is enhanced energy and alertness is achieved by the chemical caffeine is that the caffeine pretends, or mimics, another compound which is called adenosine.
The caffeine then binds on to the adenosine receptors in the brain with the effect of halting the true adenosine from doing its job which normally would be to slow down the body's nerve impulses and bring a very sleepy feeling to the person, a natural drowsiness that is warded off by the effects of caffeine.
Yes, some drugs may have an enhanced effectiveness when affected by caffeine. For example, some headache drugs include caffeine in their contents in order to help the effectiveness. This may be related to the vasodilating effects of caffeine.
Caffeine may be used in combination with ergotamine to treat cluster headaches and migraines. Some people prefer to use caffeine to overcome the sleepy qualities they feel when taking antihistamines.
Caffeine doesn't specifically, but coffee does.
However, some people who have shown to be at high risk for liver disease have been shown to have less severe liver injury associated with increasing caffeine consumption. This may include people with obesity, hemochromatosis and alcoholisms. [source]
Because of this, people who drink coffee but want to quit caffeine may want to look into decaf coffee instead of cutting out coffee entirely, so that they can continue to benefit from its health protecting properties.
Yes, some studies completed on ex vivo hair follicles have shown that caffeine may decrease hair growth suppression in vitro due to testosterone. In this regard caffeine may be a potential therapeutic agent in Androgenic alopecia, and caffeine has been added by some companies to their soap and shampoos.
Caffeine is found in nature in a wide array of plants, and it is found in plant fruits as well as plant leaves. This includes: cocoa beans, tea leaves, coffee beans and kola nuts. Less common sources are yaupon holly, guaryusa, yerba mate and guarana berries.
Caffeine often serves to help the plant by working as a natural pesticide against harmful predators on the plant such as insects.
What Products Contain Caffeine, and How Much?
A tablet of Excedrin contains about sixty-five milligrams of caffeine while a regular strength caffeine tablet has about one hundred milligrams of caffeine. There are two hundred milligrams of caffeine in an extra-strength caffeine tablet.
Another example of a common product with plenty of caffeine in it is chocolate. There are about ten milligrams of caffeine in an average milk chocolate bar. Dark chocolate, by comparison, may have about 30 milligrams of caffeine.
There are some dark chocolate bars that have as much as 160 milligrams of caffeine so it can vary considerably by the type and the quality of the chocolate.
Six ounces of a typical green tea will contain about thirty milligrams of caffeine while the very same amount of black tea will have about fifty milligrams of caffeine.
Amount of Caffeine in Coffee continued: You will get about thirty-four milligrams of caffeine from 12 ounces of Coke while a Mountain Dew will give you a whopping 54 milligrams of caffeine. A Red Bull energy drink has about eighty milligrams of caffeine while a Monster energy drink has about 160 milligrams of caffeine.
Withdrawal from Caffeine and Human Tolerance To Caffeine
People who consistently consume caffeine will gradually adapt to the continuous presence of the chemical in their body by increasing their overall number of adenosine receptors in their central nervous system. This occurs since caffeine functions as an antagonist to the receptors in the central nervous system for the neurotransmitter adenosine.
Tolerance adaptation to caffeine has the effect over time of reducing the chemical's stimulatory effects. These adaptive responses to caffeine also have the effect of making the person more sensitive to adenosine, and thus when the intake of caffeine is reduced then the adenosine's natural physiological effects will create withdrawal symptoms.
Of 49 symptom categories identified, the following 10 fulfilled validity criteria: headache, fatigue, decreased energy/activeness, decreased alertness, drowsiness, decreased contentedness, depressed mood, difficulty concentrating, irritability, and foggy/not clearheaded. In addition, flu-like symptoms, nausea/vomiting, and muscle pain/stiffness were judged likely to represent valid symptom categories.
In experimental studies, the incidence of headache was 50% and the incidence of clinically significant distress or functional impairment was 13%. Typically, onset of symptoms occurred 12-24 h after abstinence, with peak intensity at 20-51 h, and for a duration of 2-9 days. In general, the incidence or severity of symptoms increased with increases in daily dose; abstinence from doses as low as 100 mg/day produced symptoms.
Research is reviewed indicating that expectancies are not a prime determinant of caffeine withdrawal and that avoidance of withdrawal symptoms plays a central role in habitual caffeine consumption.
Source: https://www.ncbi.nlm.nih.gov/pubmed/15448977
Debate Over Adenosine Receptors, Tolerance and Caffeine Withdrawal Symptoms
There is some debate in scientific circles about the increase in adenosine receptors being the main cause of building up tolerance to caffeine's stimulating effects, with some evidence pointing toward a conclusion that there are also other causes at work which help to explain people developing a tolerance to large doses of caffeine.
The Discoverer of Caffeine
The evidence is a bit fuzzy but some say that the stimulating effects of caffeine are mentioned in Chinese legends dating to about 3,000 years ago.
Firmer evidence comes from 600 BCE as a Mayan pot dating to this time contains the first clear evidence of a cocoa bean, so we know caffeine was around by this time for sure.
Who First Isolated Caffeine from Coffee?
In 1819 the German chemist Friedlieb Runge became the first scientist to successfully isolate the chemical caffeine from coffee beans. Less than one year later the French chemist Pelletier and another scientist named Caventou also isolated the chemical caffeine, and Pelletier was the one to coin the word "cafeine" which he derived from the word "cafe" meaning coffee.
Who Opened the First Coffee House?
As early as 1530 there were coffeehouses in Damascus, Syria and Istanbul.
What began the spread of coffee all around the world?
In the 1600s the Dutch became the first people to carry coffee from the ancient port of Mocha. This movement of coffee by the Dutch began the rapid spread of coffee beans around the globe and it is still spreading, most recently growing rapidly in consumption in China and other emerging markets.
The Dutch were also industrious in cultivating coffee in other locations, first in Ceylon (now Sri Lanka) in 1658.
Caffeine withdrawal
Regular caffeine consumption reduces sensitivity to caffeine. When caffeine intake is reduced, the body becomes oversensitive to adenosine. In response to this oversensitiveness, blood pressure drops dramatically, causing an excess of blood in the head (though not necessarily on the brain), leading to a caffeine withdrawal headache.
This headache, well known among coffee drinkers, usually lasts from one to five days, and can be alleviated with analgesics such as aspirin. It is also alleviated with caffeine intake (in fact several analgesics contain caffeine dosages).
Even small amounts of caffeine (such as a green tea, compared to a full coffee) can do wonders to alleviate a withdrawal-induced headache.
The source of caffeine is important to consider as well. Coffee is generally considered to be healthy, due in part to its anti-oxidant properties. However, energy drinks and unregulated supplements may contain any number of other compounds that can have a negative impact, often working synergistically with caffeine.
Caffeine on its own, particularly coffee, is associated with an overall decrease in all-cause-mortality [4]. Simply put, this means that people who drink coffee are less likely to die from all causes.
Caffeine withdrawal symptoms
Often, people who are reducing caffeine intake report being irritable, unable to work, nervous, restless, and feeling sleepy, as well as having a headache. Many of these symptoms mirror having the cold or flu.
- Headache
- Sleepiness
- Irritability
- Fatigue, lethargy
- Constipation
- Depression
- Muscle stiffness, cramping
- Brain fog, Inability to focus
- Cold-like symptoms
- Anxiety
In extreme cases, nausea and vomiting has also been reported. These are very real experiences [1], and despite recurring jokes, can cause problems with normal functioning. If you experience severe symptoms, seek medical advice.
Is Caffeine Withdrawal Real?
In short: Yes. Negative effects from quitting caffeine have been scientifically documented in clinical studies.
Of 49 symptom categories identified, the following 10 fulfilled validity criteria: headache, fatigue, decreased energy/activeness, decreased alertness, drowsiness, decreased contentedness, depressed mood, difficulty concentrating, irritability, and foggy/not clearheaded. In addition, flu-like symptoms, nausea/vomiting, and muscle pain/stiffness were judged likely to represent valid symptom categories. [1]
Additionally, caffeine withdrawal is recognized by psychiatrists as a real disorder.
Caffeine withdrawal is a recognized disorder and is listed in the DSM-5. (Diagnostic and Statistical Manual of Mental Disorders)
How Long Does Caffeine Withdrawal Last?
The answer to this will depend on your level of consumption and the level you reduce your caffeine consumption to.
In experimental studies, the incidence of headache was 50% and the incidence of clinically significant distress or functional impairment was 13%. Typically, onset of symptoms occurred 12-24 h after abstinence, with peak intensity at 20-51 h, and for a duration of 2-9 days. [1]
That means you'll probably notice the start within 12-24 hours with the worst being the second day you after you quit. From there, it gradually gets better over the course of a week to a week and a half.
Your brain is miraculously resilient and adapts to life without caffeine in just 2 short weeks. The psychological habit of drinking caffeine can take 3 to 4 weeks to break, but can also be replaced with decaf coffee or another low-caffeine drink (eg. tea).
Reports of people having withdrawal symptoms months or years after quitting coffee or caffeine are more typically confused with general health maladies or other more drugs.
Unrelated Symptoms
Caffeine cessation is often associated with major lifestyle changes, and as such, it can be difficult to associated symptoms directly with caffeine withdrawal. As a best practice, you should isolate factors by making changes slowly, over time, unless under the advice and guidance of a medical professional.
Compounding factors such as other medications, and major health events that lead to discontinuing caffeine, can have a misleading association with caffeine withdrawals.
If symptoms such as kidney pain appears, seek immediate medical attention.
Tingling
There are no known mechanisms through which caffeine withdrawal may cause tingling. On the other hand, caffeine consumption can sometimes cause tingling due to restriction of blood flow to extremities.
Back pain
While back pain is not a symptom of caffeine withdrawal, symptoms may (re)appear when caffeine use is discontinued.
This may be due to caffeine's reported analgesic affect on pain [3] - in english, caffeine might help alleviate (back) pain by amplifying the effect of pain killers. The re-ocurring presence of back pain may be due to synergistic effect being lost, but is unrelated to the temporary effects of withdrawal itself.
Dealing with Caffeine Withdrawal
The severity of caffeine withdrawal symptoms vary with how extreme the restriction, and a gradual reduction can do wonders in avoiding symptoms. Simply starting by replacing one cup of coffee with a decaf coffee or tea will provide a much smaller dose of caffeine, allowing your receptors to re-acclimate to lower levels. Drinking coffee (decaf) or other warm beverage (tea) instead of regular coffee helps psychologically with the well established habit.
Timing large reductions in caffeine consumption is also a useful tool. Picking a time of rest and relaxation such as a weekend or vacation can lessen the burden of symptoms like brain fog and a lack of motivation.
Hydration is also key - while coffee is a diuretic it's also mostly water, and cutting back on coffee may also inadvertently cut back on your fluid intake. Many symptoms of dehydration overlap with caffeine withdrawal including headaches, muscle soreness and leg cramping, irritability and lethargy.
Without caffeine blocking your adenoseine receptors, your body's built up levels of adenosine will lead to a lot of sleepiness. Get lots of rest! Scientists are still puzzled by why humans need sleep, aside from getting tired. According to some research from the NIH (National Institutes of Health) has indicated that sleep enables your brain to drain built-up chemical by products of working so hard (you little genius), which is good for you!
Advil or Tylenol can be an effective method of dealing with the coffee withdrawal headache and muscle pain. Other natural pain relievers such as running / exercise and even an orgasm can provide temporary relief by dilating blood vessels in the brain.
The best solution may not be totally ceasing caffeine consumption though. Coffee does have health benefits, as it contains over 1000 known compounds, with many associated with lowering blood pressure and improving cardiac function, as well as liver protection [2]. Generally, the best coffees are grown at higher elevations will develop more healthy chlorogenic acids that are present in higher concentrations in light roasts than dark roasts. If you're a dark roast lover however, darker roasts cause less stomach acid production. A decaffeinated coffee with just 5-25 mg of caffeine will still retain a lot of its healthy chemicals and will provide health benefits in medium and dark roasts.
With these tips you can reduce the caffeine in your body and avoid the rebound of a caffeine withdrawal.
References
[1] https://www.ncbi.nlm.nih.gov/pubmed/15448977
[2] Coffee Consumption Decreases Risks for Hepatic Fibrosis and Cirrhosis: A Meta-Analysis
http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0142457
[3] https://www.ncbi.nlm.nih.gov/pubmed/22419343
[4] https://www.ncbi.nlm.nih.gov/pubmed/28697850
Caffeine and Health. J. E. James, Academic Press, 1991. Progress in Clinical and Biological Research Volume 158. G. A. Spiller, Ed. Alan R. Liss Inc, 1984.
Xie et al "Sleep initiated fluid flux drives metabolite clearance from the adult brain." Science, October 18, 2013. DOI: 10.1126/science.1241224
Robert says
re: Interesting article
http://www.thebioneer.com/caffeine-affects-neurotransmitters-profoundly-changes-brain/
User says
re: great comment Amanda; " I
great comment Amanda; " I realized that it isn't me and I like being myself now 🙂 I hope this was at least somewhat helpful/inspirational. "
go Rob! - how is it going now?
User says
re: This is exactly how I got off
This is exactly how I got off of it too. I kept trying to kick it for months and I would go a few days or 1-3 weeks and was back to where I started. I finally stopped August 9, 2015, when I was very very sick. I was determined not to go to the doctor's to get a z-pack as I rarely get sick and I'd gotten sick once this year already and needed the z-pack.
I felt it was the right time to quit because I felt like absolute crap and I knew the caffeine was just dehydrating me further and exacerbating my insomnia and anxiety, which was compounding matters.
My anxiety and depression got worse at first also, and it wasn't until about the last week or two that I have started to feel the fog lift. I'm starting to feel much more peaceful and energized. Like you, also having much less anxiety and sleeping like a baby.
Best piece of advice for those who are a month or two in and feel like 'what's the point?' Do NOT let this thought discourage you or trick you into falling back into the old habit. It's a ruse. It does get better.
One thing I've learned is not to listen to the addict voice telling me softly that maybe it's good for my health and I actually need it, or that I can't possibly give it up forever. It's that voice that has gotten me to falter every time. No more. I listen, but I don't act without thinking of the consequences -- which would be: foul mood, irritability, anger, depression, insomnia, etc.
User says
re: Yes, it made me feel
Yes, it made me feel disconnected from my emotions. Like, I was hyped up and feeling high, but not truly present. Basically, to me, caffeine is a drug and alters you, as other drugs do.
I am 2.5 months clean. Yes I relapsed 3x with 1/4-1/2 cup of coffee those three times and some chocolate, but this is HUGE progress for me. I'm pretty much completely clean and my life is changing very much.
I'm much more tired and lack the energy I had when I was consuming caffeine, but it's more of a stable tired. Like, I feel present-in-my-body tired, and not tired-but-can't-settle-down. I was so whacked out on caffeine. I felt so restless, depressed, irritable, angry, annoyed... so many negative emotions... and my fuse was so short it was unbelievable.
Now that I'm off caffeine, I am able to weigh the impact of my actions and really soak in what is happening in the moment.
I find I get very tired and take naps, which was impossible when I was on caffeine. I'd try to nap, but I'd be flooded with so much anxiety that I couldn't relax enough to nap. Now, I am shocked by how I can nap for hours. I feel much more well rested. Also, when I sleep at night, I dream almost every night. When I was on caffeine, I would awaken in the middle of the night and in the early morning. Way early. I would have to jolt out of bed because I'd feel so restless. Now, I feel so peaceful and sleepy when my alarm goes off, and I don't want to get out of bed, but at the same time, I have the energy to get out of bed.
My focus is better, my productivity and desire to achieve has increased. My mood is MUCH more stable. I feel at peace and not so frenzied and like I have so much energy and where do I put it? I remember in August feeling like I would never ever get here, because I kept trying and trying to quit, but it just wouldn't take.
I'm still a work in progress, but I'm almost to the point where I made it last yr. Last yr I was off caffeine 4.5 months. I'm halfway there at this point. It's exciting.
I still feel the urge strike and I still think of coffee, and of course I see it everywhere, on billboards, online ads, commercials, etc. However, I can't help but feel so thankful I don't feel how I did when I was on it. It made my life a mess. It screwed with my emotional well being. I couldn't sleep. It screwed with my appetite, skin, mood, relationships.
Caffeine...while it tastes good, does not benefit me, and actually detracts from my life, and just keeping in mind the detrimental effect it has when I consume it, gives me enough strength to keep my distance.
It's a hard road to stick to being completely caffeine free, but it's so worth it. I have a long way to go still, but God willing, I will make it to my goal of 9 months and beyond. It will be interesting to see the outcome after all the dust settles.
One word of advice to those in the early days, don't give up! It takes longer than a few weeks to start to normalize. At 2.5 months, I'm still not there, but just knowing how much I have progressed from even 2 wks ago, gives me faith that I'm headed in the right direction.
Amanda says
re: Effects on the brain
It seems like for a long time after quitting caffeine my brain was slower than I thought it should be. It was like some information was just missing and sometimes to figure out what I wanted to say I would have to make gestures to find the words or I would talk about something and then remember something relevant later. Has anyone experienced this? I wonder if it was that the two halves of my brain weren't working together. I feel somewhat awkward socially. I don't know if that is just my brain or my behavior. Now I don't want to gossip or complain as much.. It just seems so pointless and petty. All I want to do is concentrate on whatever I'm interesting in/working on at the moment. So I feel like I have nothing to talk about unless it relates to something someone is saying or the task at hand. Kind of frustrating. Anyone else have problems with this?
Amanda says
re: Keep it up!
Good job on kicking the bean again! It was hard enough for me just doing it once! I think I remember reading your posts in the past when I was trying to get off of caffeine. I think I pretty much read every post on this forum lol.
I've been off of caffeine for 2 years (other than small slip ups here and there) and I think what helped me most was replacing the habit. At first I tapered down from coffee to green tea (which I realize doesn't work for everyone) and then I started drinking very strong red tea (no caffeine) for a couple of weeks at least. It gave me that astringent taste I had been craving, and of course a warm cup of something in my hands 🙂 I also drank other herbal teas such as camomile, peppermint and red raspberry leaf. I still drink red raspberry leaf now if I ever get a craving for tea because it tastes so much like black tea that there isn't much of a difference. But for the most part, I don't really crave or want caffeine anymore which is really strange to write. My last slip up was probably 6 months ago and I realized I hated the way caffeine made me feel and act. I realized that it isn't me and I like being myself now 🙂 I hope this was at least somewhat helpful/inspirational. Best of luck to you!
Amanda says
re: That is interesting about the
That is interesting about the caffeine allergy. A few years before I quit caffeine, I would show allergy symptoms after drinking my morning coffee. I would start to sneeze and my throat would be covered in mucus. I don't know if this is related, but I have recently become lactose intolerant. This summer I was very lactose intolerant (I would have diarrhea soon after eating any dairy) but now I can have small amounts of lactose without much gastrointestinal stress. Sometimes I wonder if I may have had an allergy to lactose but caffeine covered it up. I find it funny that my digestive system works better now than it has in the past, but I feel more aware of how easily digestion can stress our systems. It seems like in the past bad digestion made me a more irritable person. Sometimes I think that what I thought was emotion was actually just tension or gas in my gut. It's kind of funny but sad.
User says
re: ps I can't remember where
ps I can't remember where that post is, but kindling is what happens when you quit a drug more than once, it gets more and more hard the more times you quit. So hopefully that might help you know why it is more difficult this time, anyway, hope you stick with it this time, it's such a miserable process.
User says
re: perhaps you should read the
perhaps you should read the post about 'kindling'
Rob says
re: Hopefully my final quit...
Well here I am quitting again. Today is day 5 and I’m surprised at how much I’m still feeling withdrawal. I think I’ve quit 3 or 4 times before for various lengths of time, but don’t remember it being this tough. My head is getting better in terms of headaches, but my leg and back muscles are twitching and in spasm, and I’m feeling tired and anxious. Caffeine really is a bitch of a drug and I find it really affects me badly, both when I’m using it and when I’m trying to get off it.
I really hope I’m done with it for good now. Previously I’ve been lax and used chocolate and other sources of caffeine, while initially staying away from coffee (my main source). This seems to have led to me deciding that “just one won’t hurt” and I find myself back at it full time. From now on I will take a harder line and remove all sources of caffeine from my diet.
For anyone thinking of quitting, my personal approach has been to just stop rather than tapering. I know it’s probably less traumatic to taper, but it doesn’t seem to work for me. I find just quitting is clean and simple – you’re either doing something or you’re not. This time I picked a Friday to start and had my last coffee at 9am, then no more. That meant I could function OK at work, and it was afternoon/early evening by the time withdrawal started. I was just feeling it when it was time to go to bed, which meant I could sleep through some of it and wake up with only a short time to complete my first 24 hours clean. Then I had a lazy, free weekend planned to slouch around and whimper gently. Monday was bearable and now on Tuesday things are still a little rough, but improving. So for now it’s just a day at a time, hoping to feel better and seeing what happens.
Becca says
re: burning in sinuses
Hi all. I have been having sinus pain for about a year. (mostly gone over summer) but back now. However, I recently cut out caffeine, as it seemed my whole pot of green tea was aggravating it. ( I had to cut coffee out months ago due to the pain it caused). My question is since I cut out caffeine, the pain has changed to burning rather than dull and is soothed by cold, rather than heat. I am really hoping this is a good thing?! That it is a least changing? I am wondering if the burning could be caused by caffeine withdrawal?? I have read sometimes sinus pain is really a headache felt in sinuses. (as my pain was never helped by sinus infection traditional medications). Any thoughts? Trying to figure this all out!
User says
re: a different allergy?
Maybe you are suffering from another allergy from something you eat? I have a friend who gave up caffeine and went thru months of fatigue and all the withdrawals mentioned here, only to find out later she was also allergic to dairy products. Once she got off dairy, her fatigue started disappearing within days. Just a thought...
User with 60 year habit says
re: I wish i had not read this
I wish i had not read this post:
I've had a caffeine allergy for 16 years now, starting at 17 years old. I didn't know what it was for the first four years. I had severe joint pain and would break out in hives each day.
Finally, when I realized it was caffeine, I began taking a benadryl each morning so I could still have caffeine.
When I got pregnant 11 years ago I stopped the caffeine and benadryl completely. The hives and joint pain were gone, but instead I've struggled with extreme fatigue almost every day for years. I started drinking green tea and then progressed to coffee about 2 years ago because I could handle the fatigue anymore. The joint pain came back with a vengence and my knee swelled up with fluid.
Whenever I have caffeine from any source, I still get hives each day, and now I also get panic attacks and rapid heartbeat if I am in an enviroment that would make me nervous.
The problem is, if I don't drink something with caffeine, I am so tired I get nothing done and the whole day feels wasted. For increasing my energy without caffeine, I've tried about everything. I eat healthy with protein for breakfast everyday. I eat complex carbs and I'm not overweight. I get enough sleep and exercise. I take a good multivitamin. I really just need caffeine to stay awake and be productive in the daytime and I don't know what to do since I can't have caffeine. It's very frustrating.
User with 60 year habit says
re: well it sounds to me as if
well it sounds to me as if you ARE a superwoman, I don't know how you cope, and it makes my "problems" fade into the background, I am so glad that at last you are giving yourself some TLC!!!!
Too tired to explain about the earthing mat, but theres a lot about it on the Mercola site…
stumbling off to bed now...
JSL says
re: Mandy
Hi, Mandy. First, I could never go cold turkey but, if you're having less caffeine at 2 cups a day, you ARE taking it in the right direction. One of the key things is to change the habit. Remember, that you're brain chemistry will adjust to less caffeine and that will make it easier when you feel ready to have even less. I reduced my coffee down to just one in the morning and then had a redbush tea (no caffeine) in the afternoon which did become my comfort drink, overtime. I do still have the odd lapse btw.
Oh, I so identify with what you're saying about the social side of having a drink in a cafe etc. If you've read some of my other posts you might have seen that I have a lot of caring responsibilities etc - and going to a cafe, having a drink and, your key word, relaxing, sometimes seemed that that was the only personal pleasure I had. I used to love books, literature/poetry (I did English Lit. at uni) films, history, art etc but haven't had the brain power or time for those - so the cafe experience became equated with relaxation and feeling good - an escape from the drudgery of the household chores. However, when dopamine is over-produced with caffeine, our brain chemistry changes to keep craving those feel-good chemicals - and then you get the come-down and feel depressed and you can't be bothered to do the housework etc. Classic. The only answer (and I'm speaking to myself, as well) is to reduce and eventually let the brain chemistry adjust to normal again.
When I stopped having caffeine for a couple years (about 10-11 years ago), I can remember waking up feeling good and I had the motivation to keep the house clean etc and I used to love doing my garden - and it felt good to do that (even though I was still very very busy looking after my family). As suggested in Viv's post, you could maybe set small goals with the housework and try to do 1 small job a day or an hour's housework a day - whatever seems possible. When we do 'get up and get on', we sometimes feel a bit better - but it is hard to get going, I know. Well, I apologise for rambling - I do that lol - but just trying to help. Good luck and keep us posted. TC
Jackie
JSL says
re: Viv!
Hi, Viv, nice to 'meet' you 🙂 I've never heard of an earthing mat - I'll look it up. What are they specifically designed for? Hopefully, as the blurb says, those initial effects will wear off and you'll get the benefits (whatever they are?)
Btw, I forgot to say in one of my earlier replies that your meditation times, walks etc are absolute priority. As you know, I've been a full-time carer for my daughter for the last 17 years - and for her boyfriend, when he's here - for the last 3 years. (They do try to help me, when up to it), I've been helping my sister for the last 2-3 years as she is housebound with terrible arthritis (she's just had a hip replacement), my other daughter has 2 gorgeous girls and one is special needs so she needs extra help, too, with the baby and she's always at the hospital etc. Then I used to spend all my waking hours doing that and trying to keep up with the house-cleaning/garden etc and it about killed me and aggravated MY arthritis to the point of nearly being bedbound. Now, I don't know if I had some kind of over-zealous work ethic but I suddenly realised that it needed to look after myself, especially as the coffee was having such a detrimental effect. Anyway, what I'm trying to say is don't worry about the housework, do what you can but put your health first. TMI here, I know, sorry but it's actually made me feel that's it's OK not to be superwoman - and you should feel like that, too. TC Jackie
User with 60 year habit says
re: are you the same Mandy
are you the same Mandy (Amanda) that has been posting recently? Sorry to be dense, but I am still confused...
Mandy says
re: Thanks JSL, yep I feel like
Thanks JSL, yep I feel like i'm a classic caffeine addict lol. So I got to 10 days of no caffeine and caved, cravings got too much and I felt pretty damn depressed so back to the black tea it was. Now I'm having about 2 cups a day. I feel coffee/tea is such a social thing as well and it drives me to get out of the house (currently not working at the moment) so when I'm out and about, which is currently not a lot, I really crave the cafe ritual and really look forward to relaxing away from home with a nice cup of tea and something to eat. I've been reading through a few of the comments on here and see other people are also experiencing lack of motivation to do simple daily things ironing, laundry, etc. I have moderate OCD and doing certain housework just puts me off as it seems overwhelming - I think caffeine contributes to this overwhelming feeling at times. My house is not a mess, however it just sometimes feels like there's too much to do (even if it's really just as simple as doing a few dishes, cooking dinner and doing a load of laundry) it just seems all too much so I opt out and don't do it, or just do the bare minimum that needs doing.
ALSO, since coming off the black tea completely for 10 days and going 'cold turkey' another development has happened, I am craving coffee again - BIG TIME! Like actually dreaming of going to the cafe and getting a coffee - even though it has been 2 years (apart from 2 cups during that time) since I came off coffee, the cravings remind me of the cravings I used to have when I was a daily coffee drinker, so it seems like I could easily slip back into the daily coffee grind again as well, which has baffled me because I thought I was completely over coffee. Somehow I think the mind is craving as much caffeine as possible since going cold turkey. Caffeine is a truly crazy drug.
User with 60 year habit says
re: a little more on
a little more on earthing:
"For some people, the energy from the Earth can feel unusual in the very beginning. There may be some tingling in the body, as is sometimes experienced when strolling barefoot along the wet sand at the beach or on a dew-moistened plot of grass in the morning. The tingling usually disappears within a few days.
For some, the Earthing start-up may generate some flu-like symptoms that include malaise, achiness, headache, a foggy mind, and tiredness. There might be some muscle cramps. Our observations suggest that a healing, normalization process is underway because of Earthing’s ability to improve blood flow and oxygenation of the tissues as well as restore a natural electrical state in the body. Systemically, more efficient cell repair and function may be taking place and promoting a clearance of wastes and toxins. Such clear-out could manifest as flu-like symptoms, and nerve fibers may function better, resulting in unaccustomed sensations. Earthing has given the body additional resources to clean up and try to return to normal. Energy is expended in this process, so people sometimes feel initial fatigue before feeling increased energy."
User with 60 year habit says
re: i rang the supplier of the
i rang the supplier of the earthing mat and he pointed me to this info on their website, which has reassured me:
"● I just started sleeping grounded and feel a bit strange. What could that be from?
Initially, some people may feel some temporary discomfort or even flu-like symptoms, pain or achiness. We believe it is the result of a systemic healing process and normalization of the body’s “electrical system.” As the process gets underway, the body’s ability to release accumulated toxicity may improve and you could somewhat uncomfortable. Typically, after some initial adjustment, you start feeling better and more energized. The odd feeling might last a few days at the most but it usually fades away. If you are uncomfortable, stop grounding yourself for several days and then begin again, starting with shorter exposure. Gradually increase your exposure. In the majority of cases, no discomfort is felt at the beginning. For more information, please refer to our article on"
He also told me that if you have a high toxic load, then you have to start with only 10 minutes a day!
User with 60 year habit says
re: irreversible??
irreversible??
User with 60 year habit says
re: Hello Jackie,
my real name is
Hello Jackie,
my real name is Viv(ienne) . I have just (NOT) slept on an earthing mat for the first time and I feel so ILL!! I do hope it wears off. If anyone else has tried this and had a similar experience I 'd be v grateful to know. I can't think straight so will leave it at that for now.
what a pain!
PS I will go back and try and find your email address that you once posted, if I can find it, will email you. but not today, i feel so nauseous and ill.
JSL says
re: 60YH
Thanks for this. I've been thinking about my memory/cognitive problems and how caffeine has affected me. You get the initial surge of dopamine and all your energy seems to go to your head, your brain is firing off rapidly and you feel very animated.............but then, later, you get the opposite (when the adenosine overcompensates?) and your brain goes to sleep. You feel exhausted, zombie-like and it's as if your brain won't work at all. When I was drinking a lot, it sometimes felt as if I couldn't even form thoughts in my head. All that was there was a kind of low-level awareness. Horrible. Having had periods off of the caffeine, I noticed that my whole system was starting to change - thoughts, emotions, feelings, memories were more naturally arising and I was starting to feel more like a 'whole' person (not sure if that makes sense). Maybe, when I get off it completely, my memory can improve. However, I do know that caffeine can cause long-term and irreversible damage to the brain so I'd better do it pretty damn quickly.
I also wanted to note here about how the addictive effects of caffeine can 'fool' you into wanting it. I woke up this morning and my brain is still telling me that I want that 'soothing, comforting uplifting cup of coffee'. It's a chemical thing, I know, but it feels so real and so difficult to get through. Anyway, I've been writing a lot recently as I feel very bottled up with everything. Sorry.
And 60YH, I'm sorry to hear you're struggling with your caring responsibilities, too. Can you get any help, at all? It really is hard, especially when you have problems yourself, I know.
Anyway, you have my support and understanding, even if I can't actually do anything. Btw, would you tell me your first name, at all. I feel like I know you so well but don't even know your name. Or, if you don't want to tell your real name, event one ! TC Jackie
User with 60 year habit says
re: I know exactly how you feel,
I know exactly how you feel, my flat is in a dreadful state, (so depressing) and I cannot even do the ironing because of lack of energy so that is piling up as is everything else, and there is no improvement in the stress levels from my caring problem, in fact they are getting worse. Everything seems too much !!!
I have to fight all the things that need doing to give myself time to meditate, but that is so important, I try to do it.
If only I could get better quickly….
User with 60 year habit says
re: Here's a little bit of
Here's a little bit of Jayson's posts (if I can post it):
Jayson thanks for coming back
Jayson thanks for coming back with your good news. Could you tell me if muscle weakness and fatigue were part of your caffeine withdrawal - I am 9 months off caffeine (a 60 year habit) and am still having these symptoms, along with body aches, gut problems,memory problems etc. They have all improved but I am still not functional, and my horrible mood (anger at the slightest thing) is driving me mad.
I'd be grateful to know if you had any similar symptoms……….
• reply
Sat, 2013-12-21 22:44 — Jayson (not verified)
YES! Although I was more
YES! Although I was more concern about my mental health at the time. I had short-term memory loss and it was pretty bizarre. I literally would be in the living room working on my term paper and I would think about getting a snack, so I would stand up and walk to the kitchen. Moments later, by the time I get to the kitchen, I'm dumbfounded. I'd forgotten what it was that I came to the kitchen for. It happened frequently. Additionally, fatigue and muscle weakness was tremendous, but I wasn't working at the time so I stayed home and remained unmotivated. Mood swings were present as well. I had falling outs with a lot of my friends. I was also experiencing a sensation where I would wake up in the middle of the night and wouldn't be able to move a single muscle for a good minute or two. It only ever lasted for a couple of minutes, but still terrifying nonetheless. I never had stomach problems though.
User with 60 year habit says
re: tried to copy and paste
tried to copy and paste Jayson's posts, but the website wouldn't let me…..
User with 60 year habit says
re: yes constipation, severe and
yes constipation, severe and painful has been one of the joys of (coming off) caffeine in my case.
User with 60 year habit says
re: Thanks again for all that
Thanks again for all that extremely useful "rambling" Jackie, it gives me hope that it is all down to caffeine wd. and do you remember Jayson? He went on about the memory stuff (which I have too) - I kept a copy of his replies to my posts - will post them here in a bit.
so tired and aching today!!!
back soon...
JSL says
re: P.S.
Just remembered that magnesium supplements can help with constipation - but be careful not to overdose. 🙂
JSL says
re: kikaida
Hi, I remember you and was sorry to hear you'd gone back on caffeine. After being off of it for so many years, may I please ask why oh why did you go back? I do know the feeling of being mad at yourself, though, after weeks and weeks of being clean (good for me), I've had lapses and all the good work seemed to be undone.
Well, first, caffeine usually acts as a laxative so I was surprised about your problem - although that's for coffee, maybe. for tea, it's different? One thing I did wonder, are you taking any medication for your blood pressure or any other meds because they can sometimes cause constipation? My sister suffers with it terribly but she's on many different meds.
I've just re-read your post and this sprang out. "This is a vicious cycle that never ends. I am scared about what caffeine does to my body and how addictive it is AND HOW EASY IT IS TO RELAPSE." Oh, yes, I so agree - thanks for saying that, kikaida. I'm glad it's not just me. I can be doing so well and then, bang, it's like I'm back to square 1. How on earth do we get clean and STAY fully clean?? Please share any worries or thoughts on here.
One other thought about your constipation, sounds obvious, but are you drinking enough water and eating enough fruit/veg/fiber? Chia seeds (you have to soak them overnight to work) act as the best natural laxative, I know. Don't be too far from a toilet, though!
Keep in touch. All the best. Jackie
JSL says
re: 60YH
Thanks, yes, it's been a long road, as you well know. Little did we know that when we were throwing all that coffee down our necks, we were setting up this destructive pattern which would plague us for all of our lives. It's funny when I look back, as I always thought it was my eating problem that was always the biggest bugbear of my life but I now realise that it was the damn coffee which was spiking my blood sugar and making me eat, eat, eat. And I'll say it again, the longer you do something, the more deeply it becomes ingrained in your psyche. It becomes who you ARE and it's like you lose your 'real' self to it.
Yes, I think it's important not to compare. I used to and felt such a failure etc for not being able to just do it but, now, I feel, well, it's nothing to do with anyone else. It's my problem and I'll deal with it my way. I think when we come on here, we think we'll find 'the answer'. Well, there is A LOT of advice and support BUT at the end of the day, you have to stop drinking it yourself, deal with your WS and get on with your life, as best you can, regardless. For some people, it's easy, for some, it's really hard.
My symptoms are as you describe - all the usual ones. Remember, 60YH, that I am not completely off of caffeine yet. I've still had the odd lapse (as described elsewhere) so my symptoms will not be clearing up as quickly as they should. I'm really struggling with depression and lack of motivation (also elsewhere). My sleeping is not too bad, though, but I do still feel very fatigued, especially from lunch time onwards. At 7.00, I feel like I could just fall asleep. One thing that has worried me is my memory. I really struggle to remember things now and. sometimes e.g. forget how to spell words. I used to be an English teacher so this is not good! I also don't remember e.g. the plot of books or films, too well. I am positive that the caffeine has contributed to this cognitive decline - my neurons aren't firing properly or whatever the correct science is. I have arthritis on my right side, anyway, hip, knee, shoulder - but it's always worse when I have caffeine. I kn ow that sugar makes my arthritis worse. I've been taking turmeric powder for a good few months now and that does help. I don't have IBS , as such, but coffee acts as a laxative and I eat so much fruit and veg, anyway. I'm better when I'm off it, obviously. Well, rambling here, as usual - another symptom for me - I come on here and ramble. Well, take heart, and ever onward. TC Jackie
JSL says
re: 60YH
Thanks for this 60YH - I'm struggling with depression and lack of motivation atm and because I'm so busy looking after everyone (as you know), the house and garden have been in a bad state for ages - and it seems like too big a mountain to climb. But I'll set small goals and try to get some motivation going, as you describe. I've felt such a need to get out into nature, too, so maybe that's trying to tell me something. I'll have another read, too, to see if there's other things I could apply. Thanks, again.
JSL says
re: Amanda and 60YH
Yes, I always wake up, any time between 2.00 and 4.00 (tbh, for the toilet). I used to be awake for hours and hours, after, stressing about getting back to sleep but have developed a pattern which seems to have trained my brain to go back to sleep fairly quickly (mostly, anyway). I also think that when we think we won't go back to sleep, we won't. Over time, when you DO start to fall asleep OK, you relax and that helps. Here's my routine. I realised that when I used go to bed at the normal time, I had this routine. Have supper. clean my teeth, make new hot water bottle etc. My daughter's CBT therapist advised her, when waking up in the early hours, to open her windows really wide and to throw the bedclothes back to let the room and the bed get really cold. So I do that and make a new hot water bottle which makes you feel all warm and snuggly in your cold room. The therapist actually said the change in temperature in the room activates sleep hormones (or something like that) and that the reasoning behind is based on science.
Anyway, so I started saving my supper for when I woke up and went through that same routine at 2 - 4.00 and so fooled my brain into thinking I was just going to bed! I swear it worked! Maybe not so well on some nights - but I've noticed that when I wake up now, I'm not stressed about it so that helps me to get back off anyway.
I'd say the window opening does work, too, even if it sounds like it won't. Hope this helps.
kikaida says
re: Extreme Constipation
Hi there,
I haven't been on here for a while. I quit caffeine back in 2010 and was off of it for a while. For the past 6 months, I was drinking caffeine again like two 44 oz of brewed iced teas per day which is only about 1/4 of what I use to drink. I noticed I started having symptoms again mainly raise in blood pressure, and severe constipation. I am so mad at myself for slipping again after being off of caffeine for a while. So I quit cold turkey again two weeks ago. I know this is TMI but as a result of drinking too much caffeine, I had severe constipation which severely impacted me which caused anal fissures. I don't know if anyone of you had to deal with this before, but I blame the caffeine. I know when I wasn't on the caffeine, I had no digestive issues. This is a vicious cycle that never ends. I am scared about what caffeine does to my body and how addictive it is and how easy it is to relapse. Btw has anyone developed any health issues as a result of drinking too much caffeine. Your comments are welcome.
User with 60 year habit says
re: I found this today,hope it
I found this today,hope it helps:
How To Increase Dopamine Levels
There are many ways in which you can increase dopamine levels. Obviously if you have an extreme neurological disorder like Parkinson’s, you’ll probably want to go the pharmaceutical route due to the fact that the pharmaceuticals are more potent and will allow you to function. On the other hand, if you have low dopamine as a result of abusing psychostimulants, you’ll want to put forth the hard work of increasing your dopamine levels naturally.
Naturally
Most people will want to focus on increasing dopamine levels with natural methods. Keep in mind that a bulk of natural methods require consistent effort and time before you see results. Your dopamine levels will not go “0 to 100” overnight, but they will gradually increase overtime. The natural route is best for those who don’t want to “crash and burn” with months of post-acute withdrawal symptoms after discontinuing a potent psychostimulant.
Brain waves: There is some speculation that certain brain waves may be associated with the increase and release of dopamine. One method that doesn’t have much science behind it that may prove to be beneficial is that of increasing faster-paced brain waves. When the brain’s electrical activity (brain waves) speed up, different neurotransmitters are likely released than when activity is slower.
An experiment with mice involving chambers with light-pulses revealed that mice exposed to higher frequency light pulses resulted in stronger reward learning. This suggests that a higher frequency likely gave rise to faster firing of brain rhythms which increased firing of dopaminergic neurons. Lower frequency rhythms were significantly less effective than the high frequency bursts.
Therefore it would make logical sense to increase the dominance of beta waves, and perhaps gamma waves to determine whether any effect can be obtained. Both beta and gamma are fast waves that can be increased with brainwave entrainment. Another effective method that may increase beta waves is that of neurofeedback, which involves putting electrodes on your scalp and training yourself to consciously increase faster wave activity.
Caloric restriction: It is known that caloric restriction is associated with longevity and an increased lifespan. Restricting the number of calories you consume may also have an effect on neurotransmitter levels and dopamine neurons. Researchers discovered that chronic “mild” caloric restriction resulted in significantly different neurological activity compared to non-food restricted mice.
Mice that are restricted from excessive food consumption had increased bursts of activity from dopaminergic neurons and the effects of a psychostimulant (cocaine) were enhanced. Researchers postulated that these effects may be similar in humans and that the efficacy of psychostimulant drugs may be enhanced via chronic caloric restriction. In addition to increasing dopamine concentrations, you may end up living longer from restricting calories.
Source: http://www.ncbi.nlm.nih.gov/pubmed/23966705
Dietary intake: Another natural way to increase dopamine levels is that of altering your diet. The goal should be to eat foods that increase dopamine, or more specifically, foods high in L-Tyrosine – an amino acid precursor that crosses the blood-brain barrier and converts to dopamine. If you have been shoveling down loads of carbs, but aren’t eating much protein, you’re probably deficient in L-Tyrosine, which inevitably results in lower than optimal dopamine.
You may want to consider eating more meats, nuts, poultry, and fatty fish (for omega-3s). Keep in mind that eating the optimal amount of healthy protein such as: whey isolate, pasteurized eggs, seaweed, grass-fed beef, and fatty fish has potential to increase L-Tyrosine, and thus dopamine.
Goal setting/achievement: When we achieve goal that we worked hard towards and get the reward associated with achievement, dopamine is released. The brain is naturally wired to seek out more reward because the dopamine rush associated with achievement feels pleasurable. If you’re willing to put forth some effort to increase your dopamine, you should set a goal.
Even achieving a small goal will result in a positive feedback loop, fostered by dopamine release. A bigger goal will be tougher, but the dopamine rush associated with its accomplishment may be more profound than achieving a smaller goal. If you are struggling with low dopamine, you may currently be apathetic to accomplishing any goal – it may seem pointless.
To get over this hump, start by setting a very tiny goal – such as cleaning your room, doing the dishes, or vacuuming the living room. This will train your brain to embrace the hard work so that it can “earn” the dopamine release. Set a goal to lose 5 lbs. in 2 weeks or to read a book in 3 weeks. Think of the reward that you’ll get for achieving that goal (e.g. you’ll be smarter, healthier, etc.).
Obviously you’ll want to come up with something that fits your personality. If you have set a complex goal, break it up into smaller tasks so that you get some sense of achievement / reward along the way. While goal setting may be tough at first, achieving goals is the ultimate healthy dopamine rush and creates a positive feedback loop.
Meditation: There is significant evidence that various types of meditation can increase concentrations of dopamine in the cortex. This means that if you learn how to properly meditate, and commit to a daily practice, you will alter concentrations of various neurotransmitters, including dopamine. There is evidence in particular that mindfulness meditation is capable of increasing signaling in areas of the brain involved in emotional regulation and control of attention.
It is the increased activity in these regions that has been found to increase the release of dopamine. While meditation may not be an ideal strategy for everyone, and requires consistent effort over a substantial term to achieve the dopaminergic boost, smartphone apps like Headspace can help you start. There’s a reason I consider meditation among the best Adderall alternatives; it works if you put in the work.
Source: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3044190/
Massage therapy: It has long been suggested that one way to keep dopamine levels high is to avoid stress, and engage in relaxing activities. One such relaxing activity that has some scientific support for increasing dopamine levels (and serotonin) is that of massage therapy. Researchers reviewed studies that analyzed cortisol levels (via saliva or urine) and found that cortisol decreased by over 30% after massage therapy.
In addition to the cortisol reduction, it was found that both dopamine and serotonin levels increased on average by nearly 30%; these were measured by urine. Based on the results of this study, it may be logical to think that dopamine concentrations may increase to the approximate extent that cortisol levels decrease following massage therapy. If you think your dopamine may be low, you may want to consider getting a regular massage.
Source: http://www.ncbi.nlm.nih.gov/pubmed/16162447
Physical exercise: Although certain studies demonstrate that aerobic exercise for 30 minutes won’t increase synaptic concentrations of dopamine in the human brain, most of these studies are extremely small scale and need to be replicated with larger sample sizes to confirm preliminary findings. Despite these findings, many experts believe that physical exercise may increase dopamine receptors, enhance dopaminergic activity, and boost levels of dopamine in certain regions.
It may take more than just one 30 minute aerobic activity to increase the dopamine concentrations. Many speculate that one exercise session is unlikely to significantly alter concentrations of neurotransmitters, but consistent exercise over a long-term may boost dopamine levels. There are many psychological benefits of exercise including growth of new brain cells and increasing BDNF (brain-derived neurotrophic factor).
In rodent studies, voluntary exercise is associated with a neuroprotective effect, which leads to improvements in motor control and muscle functioning. There is also evidence that consistent exercise may inhibit the development of Parkinson’s disease – a condition characterized by low dopamine. Exercise is thought to alter dopamine uptake in the brain for improved functioning.
Even if exercise doesn’t have a direct effect on dopamine concentrations, it may have an indirect one. The fact that exercise acts as a neuroprotective agent means that it may protect against free radical damage that may occur as a result of stress. Exercise may also influence dopamine activity due to the fact that endogenous dopamine production is closely tied to the regions responsible for endorphin release from exercise.
Animal research clearly demonstrates that exercise increases dopamine synthesis by elevating serum calcium levels. Many disorders characterized by low dopamine tend to improve in animal models with frequent exercise. Part of this improvement may be a result of enhanced dopaminergic activity in response to exercise.
Source: http://www.ncbi.nlm.nih.gov/pubmed/12758062
Source: http://www.ncbi.nlm.nih.gov/pubmed/18274707
Sleep: To ensure that your brain increases dopamine naturally, you’ll want to make sure that you’re getting enough sleep. Lack of sleep has been shown to reduce concentrations of neurotransmitters and their receptors. While a reduced receptor count doesn’t necessarily mean that the neurotransmitters themselves are reduced, it’s generally not a good sign to have insufficient receptors to respond to the dopamine.
Therefore you should always strive to focus on both sleep duration and quality. You should wake up feeling rested and recovered. You shouldn’t be waking up in the middle of the night multiple times as this destroys sleep quality. If you’re physically active, strive to get more sleep than if you don’t exercise much.
Oddly enough, pulling an all-nighter for just one night actually increases dopamine concentrations in the brain. That said, prolonged sleep deprivation will likely reduce dopamine and will burn out the receptors. Additionally lack of sleep is associated with increased cortisol and free radicals – leading to less overall dopamine.
Sunlight exposure: There is evidence that ties sunlight exposure in humans to dopamine receptor count. It is known that sunlight can affect serotonin levels, but the amount of light exposure may also influence dopamine. An older study from 1983 discovered that animals frequently exposed to bright lights had increased concentrations of dopamine near the eyes.
Some hypothesize that it takes at least 30 to 60 minutes per day to achieve the dopamine boost from bright light. Humans evolved being outside, exposed to the sun on a daily basis. Lack of sunlight may trigger a cascade of neurotransmitter and vitamin deficits, all of which likely have a symbiotic relationship. Do yourself a favor and get enough sunlight each day to keep your dopamine level and receptor
User with 60 year habit says
re: PS My BP has gone down to
PS My BP has gone down to 121/75 which my GP (and I) found almost unbelievable a few weeks ago, Instead of having hypertension, which I have had all my life, I now have the BP of an 18 year old athlete(according to my GP), It's a shame the fatigue etc makes me look and feel like a 90 year old saddo.
User with 60 year habit says
re: Jackie I have only just read
Jackie I have only just read this post, it is so good to be able to read your history in such a concisely written account. I had not appreciated how long your struggle with caffeine has been going on, but believe me, I understand only too well. (Mine was another addiction which we have discussed in the past), I hope this caffeine withdrawal won't take as long as the other one did!!!
But it is so encouraging for me to read your post, particularly the paragraph about the importance of not comparing oneself with others, so thank you very very much.
I would also find it helpful if you could tell me what symptoms you have experienced in your withdrawal period, eg fatigue, muscle weakness, hip pain, IBS, irritability, cog fog, memory problems, depression etc. I know that you experienced a lot of them whilst you were on caffeine, but did some of them get worse (as they have for me) during withdrawal. Thanks again for all the encouragement you have given me, now and in the past.
User with 60 year habit says
re: Yes I also have tried the
Yes I also have tried the sleep hygiene but still wake up at 3am (although in my better patches (or "windows") I sleep through the night with only a brief couple of wakings when I get back to sleep quickly. I don't know if you have read "welcome to the dance", but if not, the author explains that once one is off caffeine, any further dose acts as a "bolus" and will reactivate any symptoms, so perhaps if you tried avoiding caffeine completely, that might help.
Although it is apparently "normal" to wake at 3 am anyway, but I find that when I do, the best thing for me to do is to have a banana and milk smoothie, watch TV for an hour and then go back to bed, usually it takes 3 or 4 hours before I go back to sleep.
I always have a much better day when I don't wake at 3 for a long period, and I am sure you are the same, it is a pain.
JSL says
re: Mandy
Hi, Mandy, I think your description of your relationship with caffeine and subsequent need to get off it, is absolutely classic. I could identify with everything you said (except the cold turkey - I could never do it) - that is, you absolutely LOVE it - and that whole cafe experience - and then you hate it - but you still want it! Seriously, I think it looks like you've already worked your way through a lot of the issues and are left with those horrible cravings. I wish you well and hope you can be strong enough to ride it out. I know you know this but it does get easier. I did find that replacing the habit helps, I've said it loads but I replaced my cup of heaven/hell with redbush tea (no caffeine)and almond milk. I could never imagine that it could become my comfort drink - but it has and I love it. We adapt to any change if the habit is repeated often enough. Anyway, my advice to anyone is not to fight the urge to drink that cup of tea?coffee etc but to REPLACE it with something that is healthy - and also comforting.
Also, caffeine IS a seriously addictive drug with serious effects - I also felt like a complete crack addict or something because that IS how it affects the brain ( I do think that some people are more sensitive to it than others, depending of length of usage, health etc).
Btw (and just wanting to be helpful), caffeine creates a dopamine surge which is a pleasure seeking chemical but it doesn't actually give you that pleasure, as such, so you endlessly crave something, especially more coffee, or you endlessly buy stuff etc. The brain, over time, becomes chemically unbalanced and you produce far less serotonin and that is why we get depressed etc (I know all of this cos I've been reading about it, endlessly, for three and a half years!). Caffeine also spikes your blood sugar so you want to eat sugar etc.
The bottom line is that you have to get off the caffeine so that your brain chemistry can re-balance so that you can feel 'normal' again. If only it were that simple. Anyway, best of luck and let us know how you're getting on. Jackie
Just another mandy take a number says
re: meh.
meh.
User with 60 year habit says
re: there are too many mandys on
there are too many mandys on this website, it's confusing
Mandy says
re: I've been drinking coffee/tea
I've been drinking coffee/tea on a daily basis for about 12 years straight. I started drinking black tea when I was 17 years old. Then I started a daily coffee habit of about 2-3 cups a day when I was about 21 yo while still having black tea daily (usually about 1 cup a day). I loved coffee! I loved everything from the emotional pick me up, the alertness, which helped me get through the daily grind of a stressful job and relationship. I especially loved cafe coffees,the aroma, the visual pleasure I would get at seeing that nicely made latte, the whole cafe experience. However, about two years ago while I was trying to get through studying at university, I started making really strong stove-top coffees and was still drinking about 3 cups a day. One day it got to the point where I had just made a coffee and took two sips and almost vomited - I was done with coffee! So I gave up, it was driving me mentally and physically into an emotional, anxious, strung out mess. Since that time I have had two cups of coffee over a 2 year period but have continued to drink black tea. I tried to get it down to 1-2 cups a day and thought nothing of it as I knew black tea had about half the caffeine as coffee and I viewed coffee as the enemy (when really it's just anything with caffeine in it that's the problem). So I continued on for two years, until now, drinking my 1-2 cups of tea a day, which over the past year has increased to 4 cups a day. 1 week ago I decided I'd had enough, I was at the point where I wasn't getting anything done during the day, my day was being consumed with thoughts of when I was going to have my next cup of tea to make me feel good, I was irritable a lot of the time especially at night when I was not having as much tea (but then I started drinking tea at night as well!), anxious and I've developed a moderate-severe OCD issue. I worked out that I have been using caffeine/tea as an emotional crutch to escape from any relationship and emotional/life issues. I used to view caffeine as just a simple 'pick me up' but after further research have found that it totally messes with your brain and emotions and leaves you in a messed up state. So I finally realised that I had to have some determination to get off this drug and try and pull through. At first I though I would try the gradual method, so about a week and a half ago I had 1 cup of tea each day for 2 days. After the second day I realised this was not going to work, I was feeling very anxious and it just made me feel worse having 1 cup, so I decided to go 'cold turkey'. The first couple of days were what I had expected - foggy mind, headaches, irritable, hungry more often. I was fine with that and I managed to get through it. However, the last couple of days have been a mixture of good and bad and not what I had expected. My head feels clearer and I feel like the majority of my anxiety had vanished, so I feel different in a way that I haven't felt in a long long time, but at the same time I'm having major cravings to have tea and it's not for the taste, it's like my mind is actually wanting a 'happiness'/serotonin hit off this drug and I'm struggling to get past it - I feel like a crack addict or something lol. I actually just really want a cup of tea so bad that it almost feels 'naughty' or 'wrong'. It's weird. However I know it's not going to do me any good and I feel like I have been making small progress off the caffeine. So I'm trying to reason with my mind that it's just not the right thing to do - it's feels like a bit of a struggle though and the heavy depression is started to creep in... arghh
Amanda says
re: Insomnia
I've stopped drinking caffeine regularly (drink it less than once a month) for a little over two years. One thing that has become apparent is I don't seem to need very much sleep and have ridiculous amounts of energy at times during the day. For some reason I seem to always wake up around 2 or 3 am. It takes me a long time to get back to sleep. I tried waking up and just starting my day. This seemed to reset my sleep schedule for about a week, but now I'm back to waking up at the same time again. Has anyone else who is off caffeine experienced this?
JSL says
re: Robert
Thanks for your comments. Robert. First, I actually think you're doing really well. To go from 5-8 cups a day to 3 half-caff IS a major stride to me........and the fact that you're already experiencing less symptoms is very encouraging. It looks like it might be an easier ride for you than most. Basically, keep it up and you will get there!
You asked me to re-cap - but you might regret that as my 'journey' has been a 50 year roller coaster ride of madness! I'll try to be as brief as I can. I started drinking coffee when I was about 14 (I'm 64) and by the time I started work (at 16), I was regularly having 5-7 cups a day. This carried on until I did stop for a couple of years about 10 - 11 years ago (all dates approximate due to memory problems). I started drinking coffee again (BIG regret) as a way of relieving stress and making myself feel 'better' due to an overwhelming array of family illness (on-going), relationship problems, financial problems and many other problems at that time. I lost all my personal life, sense of self and life and it sometimes felt like the lift I got from coffee was all I had to make me feel 'good'. Of course, the 'feeling good' is a lie and so, about three and a half years ago, I realised just how ill, exhausted and vile the caffeine was making me feel, with all the terrible symptoms of anxiety, fear, irritability, anger, cognitive problems, sleeplessness, zombie brain etc etc etc - and that I had to do something about it. Enter the weaning phase. I could never ever do cold turkey - the physical and psychological craving was too strong and I didn't really want to give it up, if truth be told. Tbh, it's all a bit of a blur now (you'd have to read my coffee-fulled posts to properly get a sense of how it went) but, basically, I did wean down from 5-7 mugs a day to 2 (which I got stuck on for AGES) and then eventually down to just 1 in the morning, always with lapses and the odd major eating binges. I've always had a problem with eating, fulled by the sugar spikes which coffee gives you - I used to weigh 13 and half stones about 16 - 17 years ago but am now under eight stones so I've at least got that under control - and I'm a vegan and eat really healthily. I love my food.
This (2015) was the year I made bigger strides on stopping for periods of eg 25 days, 42 days etc (can't quite remember exactly) and I've felt that I am digging myself out of the pit. BUT and here's the BUT - for me, at least, I have to be vigilant. The strong neurological 'tapes' or habits I've created are deeply ingrained in my psyche and have become such a part of me that things like environmental triggers, emotional triggers and lack of willpower, due to the effects of the caffeine (as explained in The Willpower Instinct by Kelly McGonigal) sometimes completely override my desire to stop - and then there's always the false promise of the 'feel good' cup of coffee, both socially and physically. Basically, what I'm trying to say is that I went on holiday and I fell back into my old ways, for a while. I was astounded that that could have happened when I'd been doing so well. BUT, again, it's taught me that even 1 cup can re-wire my brain to its old ways and throw me back down into the pit again.. Sam Carpenter (who has written about coffee addiction online) said to me that you have to treat yourself as an alcoholic - because just 1 'drink' can put you back down the rabbit hole again and it feels like all your hard work and gone down the drain.
ANYWAY, cathartic writing here for me and I do apologise. I think I finally see how I've gone wrong and know what I need to do to change it. That is, keep making NEW tapes, keep taking it down the right road, eat as healthily as you can, drink plenty of water, change your mindset - or the way you think about coffee - it is NOT a feel-good drink, it is poison - and robs you of your health, mind, memory, emotions and happiness, not to mention all your money!
One thing I will add (for anyone reading this, wanting to get off it) is that everyone reacts to caffeine in different ways - we are all different - and that one person's withdrawal and experience of coffee may be completely different to yours so I would say do not compare yourself to others and do it your way. Nobody else knows how you feel or how the caffeine affects you - and length of usage/health history also play a major role -so just get off it your way and ignore people who say you can't be feeling this or that or you ought to do this or that. At the end of the day, ONLY YOU can find the way out - but, know this, it CAN be done. Just never give up.
Well, Robert, I said you'd be sorry! Major apologies - I think I needed to write this to get it off my chest - hopefully, it might help someone who is struggling.
Let me know how you're doing, Robert, and good luck.
Robert says
re: Jackie
Hello Jackie and thanks for your reply. You are really good at describing the effect that caffeine has had on you and I enjoy reading all of your thoughtful and perceptive comments.
I don't feel like I've made any major strides in reducing my caffeine intake, but I guess I have. As a 40+ year, 5-8 cup per day user, sometimes more, I have managed to reduce my intake to 3-14 oz. cups of instant half-caff per day for about a week now. It still seems like a lot though, doesn't it? I work nights, and now have my last coffee at my 2 am break, and am in bed around 10 am, don't have my next coffee until 7 pm-ish when I wake up. Already, I can feel the slight headache and tiredness/brain fog.
Yet also, in these prolonged (for me anyway, probably some of the longest stretches without caffeine in my adult life) stretches, I already feel WAY less stress, practically no muscle tension, which has plagued me since school days, especially in the neck area), I fall asleep within ten minutes of hitting the pillow, I don't have a thousand thoughts racing through my head and I feel less depressed. I think I'm getting glimpses of what it feels like on the other side already, and it gives me hope.
My memory is terrible though, has been for years, so would you mind recapping your caffeine story and the point you're at now?
Thanks for listening. It's good to have someone who understands and shares the battle we are going through. If I were to tell all this to the people I know and/or work with, they'd probably think I was crazy. But they are all caffeine-crazed sleepwalkers and have no idea how they are being ravaged by this poison.
Robert
JSL says
re: Robert
Absolutely, Robert. I was a complete zombie and, not only were my positive emotions and feelings of connection to family and friends or pleasure in the things I enjoy cut off, my cognitive and memory functions were sometimes almost zero. It was really worrying, at times. However, I found that, although I could hardly feel anything positive, all my negative fear, anger, irritability, impatience etc etc sure were in full flow. I became the worst version of myself. This has all eased now quite a lot and I feel I am returning to my self, more in balance. The dopamine rush also sends you into full-on pleasure seeking mode so you want to drink even more coffee, go shopping (a lot!) and spend too much money but you never feel satisfied because dopamine only sends you on the mission to find pleasure (it doesn't give you pleasure, as such) - so you're constantly craving and searching. Horrible. Thanks for posting and good luck with your tapering. How is it going so far? Jackie
Robert says
re: Caffeine and emotions
Hello and nice to meet you all. Been reading all the comments on here for the last week or so and have found them very helpful as I begin to taper and hopefully kick this crazy addiction for good. 40+ year user here.
I came across this quote from a former caffeine junkie that really hit home with me:
"ALSO – even a cup a day does this strange thing to my brain where it makes me feel
disconnected from my emotions. Like, it’s totally “harder” to connect with happiness and take pleasure in small things. This is definitely a neurological thing, and it isn’t good."
Just wondering what everyone's thoughts are on this and if you have had similar experiences?
Thanx
User says
re: Are you sure it's caffeine ?
I don't want this to appear hostile in any way, but I remember you wrote you didn't use much caffeine only 1-2 cups of tea a day. That's a very low dose, well under the commonly accepted "safe" limit of 300mg a day. I'm not saying you don't have health issues, but I wonder how you can be sure you can attribute them to caffeine ? If they are still continuing a couple of years after you've quit, then wouldn't that also suggest there may be another cause and that caffeine isn't a factor ? If they were caused by caffeine, then after a couple of years of being off a low dose, you'd expect them to have gone.
As I said, I mean this in good faith - I just wonder if you've drawn a conclusion that may be wrong. Maybe there is something else causing your health issues that you should be looking to find rather than assume it's caffeine ? Of course it may be me that's wrong ! I don't know the ins and outs of your health, just thinking out loud and trying to help.
User with 60 year habit says
re: well I can't wait, but
well I can't wait, but unfortunately I have to. I only wish I had known what I was doing to myself when I was given my first cup of tea at age 5 or 6. I am still feeling really crap most of the time, but it is good to know that one day I will feel well again (if I live long enough LOL)
User says
re: Just wanted to give a little hope!
Hi all. I have been a pretty heavy drinker for about 25 years. Last year I tapered down to about 2 cups of coffee a day (from about 5-6), I did it kind of slowly and although I felt tired, achy, it was not unbearable. Then about 6-7 weeks ago I got pretty sick with a gastro bug and decided to try and get off it completely. The first few weeks were awful with headache, depression, anxiety, body aches, extreme fatigue, etc. I should mention I have a history of depression but haven't felt this bad in years, I take a low dose of AD and am usually ok. Then a few weeks ago it started lifting a little and now I'm feeling dramatically better. I know when I'm in the thick of things it seems like it will last forever so I thought someone might appreciate reading a positive story. I hope to continue to feel better, but honestly I already have a lot of relief. Much less headache, body aches, dramatically improved depression, energy throughout the day, much less anxiety, sleeping like a rock. I can't believe how bad caffeine is for you and how hard it is to kick. I am going to take it one day at a time, but just wanted to throw this out there. Good luck to all!! You can do it.