Caffeine is a familiar stimulant in modern life, present in coffee, tea, energy drinks, chocolate... According to statistics, most adults use caffeine daily, but not everyone understands the impact of suddenly stopping use on the brain.
Brain shocked due to lack of caffeine
Caffeine works by blocking adenosine, the neurotransmitter that causes drowsiness in the brain. When caffeine is used regularly, the brain will increase the number of adenosine receptors to adapt. Therefore, when caffeine is stopped abruptly, adenosine works more strongly than usual, leading to headaches, fatigue, drowsiness and a feeling of brain fog.
According to synthetic studies, about half of people who quit caffeine suddenly have headaches, and more than 10% have obvious difficulties in daily life and work. Symptoms usually appear after 12-24 hours, peaking in a few days and can last up to two weeks.
Common signs when quitting caffeine
Caffeine withdrawal syndrome manifests quite diversely, including headache, physical fatigue, drowsiness, difficulty concentrating, irritability, nausea, muscle pain, and mood swings. Although uncomfortable, these symptoms usually subside when the body adapts to a non-caffeine state.
According to Dr. Ashley Olivine, a public health expert in the US, caffeine withdrawal is "not dangerous, but it can significantly reduce the quality of life in the short term if done too suddenly".
How much caffeine is too much?
A common recommendation for adults is not to exceed 400 mg of caffeine per day, equivalent to 2-3 small cups of coffee. However, many large cups of coffee or energy drinks can exceed this threshold in just one drink. In addition, black tea, matcha, chocolate and low-caffeine drinks still contain a certain amount of this stimulant.
Reducing caffeine can help improve sleep, stabilize mood, reduce anxiety, support digestion and protect oral hygiene. Some people also find blood pressure more stable and save significant living costs by reducing the habit of drinking coffee every day.
According to Aviv Joshua, a nutritionist in the US, "losing caffeine gradually helps the body adjust gently, avoiding putting pressure on the nervous system and brain.
Experts recommend gradually reducing caffeine: choose smaller cups, dilute, replace with non-caffeine coffee, drink enough water, eat healthy, get enough sleep and exercise gently. For people with anxiety, sleep disorders, pregnant women or people taking special medications, they should consult a doctor before deciding to quit caffeine.
Stopping caffeine is not bad, but stopping is the decisive factor in whether the brain "endures" easily or difficultly.
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