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Caffeine Detox Challenge

It’s the most abused substance in America – and most of you are addicted to it! It’s time to kick your caffeine habit.

 

Caffeine is best known as a stimulant, giving you a “wake-up” effect. Once consumed, it’s absorbed by your body and carried to your bloodstream. In beverage form, it begins to reach all of your tissues within five minutes. The effects of caffeine peak about one hour after consumption.

 

Find out if you’re addicted to caffeine – and the best way to detox!

What are the effects of caffeine? For most of you this will sound familiar: pupils dilate, sweating, heart pounding, muscles tension, and blood vessel constriction.

 

If you regularly use more than 350 mg a day you may physically dependent.  So if you don’t have caffeine, you’ll experience withdrawal, which includes the following symptoms:

  • Headache
  • Fatigue
  • Anxiety
  • Irritability
  • Difficulty concentrating

A moderate dose of caffeine is 200-300 mg a day. Here’s a good gauge to measure your caffeine intake: a cup of coffee has 100-200 mg, a cup of tea has 40-120 mg and a soda has 20-80 mg.

 

Assess your caffeine intake. Are you an addict?  Then it’s time to detox for good.

 

Check out the Action Plan to get started!

  • Week 1: Detox

    You’ll want to wean yourself off of caffeine – quitting cold turkey isn’t the best method.

    Follow these guidelines:

    • Limit caffeine intake to 200mg a day (equivalent to 2 cups of coffee)
    • On Day 1, delay your first caffeinated beverage until you start getting a headache
    • After Day 1, delay your first caffeinated beverage by an hour each day of your first week
    • Beware of pain relievers with caffeine
    • Use ibuprofen and water to help relieve your headaches


  • Week 2: Boost Your Energy

    Give yourself a boost! Modify your diet and add these suggested supplements:

    • Drink an unlimited amount of iced green tea. It has a quarter of the amount of caffeine found in coffee!
    • Try B vitamins or foods with B vitamins like chickpeas, spinach, and whole grain cereal. They’ll give you energy!


  • Week 3: Relieve Side Effects

    Try these remedies to combat some of the side effects you may be experiencing.

    • Hot beverage: Rooibos tea - It’s caffeine-free and relieves nervous tension associated with caffeine withdrawal
    • Cold beverage: Smoothie with psyllium – it will cleanse you out and help keep you regular


  • Week 4: Beware of Hidden Caffeine

    • Keep in mind when you order decaf, it only means that at least 97 percent of the caffeine has been removed
    • Not all manufacturers are required to disclose caffeine content
    • Avoid products with the word energy. Energy = caffeine!
    • Watch out for hidden caffeine in ice cream, chocolate, and sports drinks.


ADDED TO Fitness ON Fri 10/23/2009