Caffeine is absorbed quickly by the body but takes many hours to eliminate. With a half-time sell-off of about five hours, half of your caffeine intake still stays in your blood for hours, causing symptoms such as restlessness, anxiety or insomnia. While you cant completely eliminate caffeine immediately, you can take some measures to reduce its effects.
Drink plenty of water and exercise gently
Water plays an important role in helping the body metabolize caffeine and reduce discomfort. The body needs enough water to perform natural filtering and metabolism, says Dr. Paria Sanaty Zadeh, Ph.D., pharmaceutical physicist at the University of California Pharmacy. Dehydration can prolong caffeine symptoms.
In addition, light activities such as walking, stretching, or yoga can help reduce the anxious energy caffeine causes. However, avoid high-intensity exercise as it can make your heart beat faster.
Control your breathing and rest
Deep breathing techniques, such as box breathing (4-44) or 4-7 right, help the nervous system relax, reducing restlessness. In addition, resting in a quiet environment, gentle light, avoiding using phones or watching TV can help the body stabilize faster.
Eat reasonably and choose supportive drinks
A snack of protein, healthy fats and fiber will help stabilize blood sugar, avoiding sudden energy drops. Yogurt with fruit or grilled banh mi with butter is a good choice. You can also drink mint or ginger tea to soothe your stomach if you are upset with caffeine.
Stop taking more caffeine
Caffeine is present in many non-co coffee products, such as tea, chocolate, energy drinks or some painkillers. Check the product label to avoid accidental additional admission. Some over-the-counter medications such as Excedrin or Midol also contain caffeine.
Time to stop drinking caffeine during the day
Experts recommend not drinking caffeine at least 8 hours before bed. If you go to bed at 10pm, stop caffeine intake from 2pm to avoid sleep interruptions.
If you experience serious symptoms such as breast pain, rapid heartbeat, confusion or continuous vomiting, you should seek medical attention immediately. For cases that want to reduce caffeine but have difficulty, doctors can help with a gradual cut-off plan to avoid withdrawal syndrome.
You can't "detoxify" caffeine immediately, but by drinking enough water, resting, regulating your breathing, and avoiding additional caffeine intake, symptoms will gradually subside after a few hours. For sensitive or pregnant people, limiting caffeine intake to less than 200 mg/day is necessary to ensure safety.
