The pros and cons of giving up coffee, as well as the 7 main consequences

Caffeine contained in coffee is the most common psychoactive substance in the world. It stimulates the central nervous system, increases alertness and concentration, improves mental and physical performance, and fights fatigue.

Against the background of such effects, the human body gets used to a qualitatively new lifestyle and over time can no longer do without drinking coffee or other products containing caffeine. Developing Caffeine addiction .

If you abruptly stop drinking coffee, unpleasant withdrawal symptoms occur, but in the long term there are some positive consequences. Thus, this solution has its pros and cons.

7 short-term consequences of failure

When you stop taking an invigorating drink, withdrawal symptoms begin to appear (usually after 12-24 hours). The most common signs of withdrawal syndrome are discussed below.

1. Headaches

Headache is the most common symptom observed against the background of stopping taking coffee. The fact is that caffeine causes a narrowing of the cerebral vessels that provide arterial blood to the brain.

Research shows that just 250 mg of caffeine (2-3 cups of coffee) reduces the rate of cerebral blood flow by 27%.

With a sudden refusal of coffee, the vessels begin to expand again, the blood flow increases dramatically. This leads to pressure of the artery walls on the brain tissue, the appearance of infiltrative changes in the circulatory areas.

Thus, if you abruptly stop drinking coffee, your head may start to hurt. The severity of the pain can be different: from barely noticeable discomfort to severe pain that disrupts the usual life.

Some time after the refusal (from 2 days), the brain adapts to the changes, the painful sensations disappear.

2. Fatigue

The substance adenosine inhibits the work of the central apparatus of the nervous system, causes drowsiness, reduces performance. Caffeine blocks adenosine receptors at the brain level, as a result of which there is Performance improvement .

Coffee capable also Reduce chronic fatigue caused by any diseases (for example, intoxication with viral infections). It also improves athletic performance.

When caffeine is stopped entering the body, the opposite effect is observed: severe fatigue and drowsiness develop. American experts have established that those who consumed coffee daily had more pronounced disorders against the background of refusal than those who took the drink 1-3 times a week.

It is also important to note that the duration stimulating effect is about 4-6 hours, then a new "dose" is needed. As a result, a person consumes the product indefinitely, which further exacerbates the course of withdrawal syndrome.

3. Anxiety

When drinking coffee, the heart rate and blood pressure levels increase, and the production of stress hormones accelerates: cortisol and adrenaline.

Similar changes in the body, according to scientists , cause a strong stress reaction, manifested by irritability, concern about what is happening around, increased suspiciousness.

However, this effect is also observed when refusing a drink, besides it is more pronounced. The symptoms are caused by the development of not only mental, but also physical dependence on caffeine.

Special attention is paid to taking a drink with added sugar. Giving up sugar, according to American experts , further exacerbates the signs of anxiety. Addiction to sweets &8212; is also a serious condition.

4. Decreased concentration of attention

One of the main reasons why modern people drink coffee regularly is an increase in concentration, Improving mental performance .

Caffeinated drinks are usually consumed before making important decisions, before sports or scientific events.

Positive effects are based on increased 5 adrenaline in the adrenal glands, and also dopamine and norepinephrine.

Abrupt withdrawal from caffeine disorganizes the production of hormones, knocks down the work of the brain and the transmission of nerve impulses. This is definitely negative affects concentration , reduces the rate of adaptive reactions.

5. Mood decline

Scientists claim that Coffee improves mood and even a craving for life.

Experts from Wales found that in people who regularly consume 1-2 cups of a drink per day, caffeine is not only capable of Boost your mood , but also the speed of completing any assigned tasks.

Drink also Warns depression , increases the craving for life. There are fewer suicides against the background of drinking the drink than the average in the population.

With the restriction of caffeine intake, the appearance of feelings of anxiety, depressive disorders are registered, chronic diseases of the mental sphere (obsessive-compulsive syndrome, neuroses and neurosis-like states) worsen.

6. Increased irritability

Statistics show that coffee lovers often experience irritability before drinking a morning cup of coffee, and immediately after receiving a dose, the negative symptoms disappear.

Irritability begins to manifest itself again 4-6 hours after taking coffee, which causes a desire to take an invigorating drink again. To a similar conclusion British scientists came.

Irritability is one of the key points preventing people from giving up regular coffee consumption. One of the studies conducted in the USA showed that 89% of "hard-core coffee drinkers" want to reduce their coffee consumption or give it up altogether, but cannot due to withdrawal syndrome manifested by anger and irritability.

7. The appearance of convulsive activity

With severe dependence (against the background of taking very large doses of caffeine every day or with increased individual sensitivity), tremor (involuntary trembling of certain parts of the limbs) may occur after failure. Similar information lead employees of the National Institute of Occupational Health (Norway).

Installed that this symptom is most pronounced in people with mental disorders, manifested by anxiety, suspiciousness, obsessive-compulsive disorder.

Tremor usually affects the fingers and lasts from 2 to 9 days.

7 Long-term benefits

Stopping taking coffee can have a positive effect on the health of the body, prevent a number of pathologies (mainly from the central nervous system). The main reasons why it is worth giving up caffeinated drinks are discussed below.

1. Reducing anxiety

As already mentioned, caffeine activates the production of stress hormones. This causes the development of anxiety and anxiety in between drinks. In people exposed to stress disorders and anxiety, the described symptoms are more pronounced.

Korean scientists have identified that frequent caffeine consumption increases the risk of depression, the exacerbation of which is usually observed in the afternoon.

Caffeine restriction prevents the development of negative symptoms such as anxiety and anxiety.

2. Normalization of sleep

Foreign studies have proven that daily coffee intake disrupts the duration and sequence of sleep phases.

As a result, sleep becomes restless, and drowsiness is observed during the day. The effect of caffeine on the brain is observed even if it was taken 6 hours before bedtime.

Caffeine, according to Australian scientists , it increases the length of time needed to fall asleep.

3. Improved absorption of nutrients

Caffeine affects the mucous membrane of the digestive tract, leading to a slowdown in the absorption of various vitamins, macro- and microelements.

To date, a negative effect on the bioavailability of B vitamins, calcium and iron has been proven.

Described effects, according to the scientific community , negatively affect the state of the hematopoietic and musculoskeletal systems, lead to changes in energy metabolism in the body, worsen the health of the skin and their appendages (hair, nails).

4. Prevention of tooth enamel destruction

Coffee, due to its high content of tannins and caffeine, contributes to the discoloration of tooth enamel, reduces its strength and elastic characteristics, and causes destruction.

As a result, there are many dental problems: caries, tooth decay with little stress on them. The effects are proven by scientists from the USA.

5. Hormonal improvement (in women)

Caffeine alters the secretion of estrogens, the steroid female sex hormones.

Research, conducted in 2012 in the USA, found that the consumption of 200 mg of caffeine (1-2 cups of coffee) causes an increase in the concentration of estrogens in the blood, while the effect is most pronounced in the Mongoloid and Negroid races.

Proven that a change in the level of estrogens is extremely dangerous for the health of the body and causes the development of diseases such as breast and ovarian cancer, endometriosis.

6. Reducing headaches

As already mentioned, one of the signs of caffeine withdrawal syndrome is a headache. However, this unpleasant symptom can also be observed in between drinks, when the effects of coffee have already ended, but a new portion of the drink has not yet been consumed.

Scientists claim that regular coffee consumption (especially in combination with medications) is a risk factor for chronic headaches.

7. Improving the health of the digestive system

Coffee consumption is associated with some gastrointestinal pathologies. It disrupts the balance between the factors of "protection" and "aggression" in the stomach, which leads to the development of peptic ulcer of the stomach and duodenum, gastritis.  Similar data is cited by specialists from the Royal Hallampshire Hospital (Sheffield).

There is information available regarding the increase in the incidence of GERD with frequent consumption of an invigorating drink.

Also proven that caffeine stimulates the motor activity of the colon, which leads to rapid evacuation of fecal particles, reduced absorption of water and electrolytes, and the development of diarrhea.

How to give up coffee – 6 tips

Due to the presence of withdrawal syndrome, caffeine restriction is an extremely unpleasant procedure that most people are unable to cope with.

In some countries, withdrawal syndrome that occurs when caffeine is stopped is even distinguished as an independent disease for which appropriate treatment and rehabilitation methods have been developed.

Several recommendations are described below that can help to permanently stop taking coffee almost painlessly and smooth out the course of the "withdrawal syndrome":

1. Slowly reduce the amount of consumption. Daily intake of the drink should be reduced by 3-5% so that the body begins to gradually adapt. This will reduce the likelihood of side effects.
2. Drink enough water. According to American scientists , dehydration increases the symptoms of withdrawal syndrome. It is recommended to increase the intake of regular water by 10-20%.
3. Sleep more. It is recommended to sleep at least 7-9 hours, this will help to cope with side effects.
4. Go in for sports. Despite the development of weakness and drowsiness after refusal, you should maximize physical activity, as well as consume more fruits and vegetables rich in vitamins.
5. Switch to other drinks. There are many Coffee replacement drinks . For example, black or green tea also contains caffeine, but its dose is 3-6 times lower than in regular coffee. This will help to cope with the manifestations of addiction.
6. Go to decaf coffee . Alternatively, you can replace one of the servings of regular coffee per day with a coffee drink from which caffeine has been removed (it can be purchased in regular stores).

Who shouldn't drink it at all?

There are certain categories of people who need to limit coffee, or better yet, completely abandon it. The following conditions are described:

1. Pregnancy. Caffeine penetrates the fetoplacental barrier and causes many negative effects in the fetus. This substance also has a harmful effect on the tone of the uterus. Scientists have proven the following adverse effects of taking coffee against the background of fetal gestation: stillbirth, miscarriage, premature birth, fetal growth retardation, fetal intrauterine hypoxia.
2. Breastfeeding. Caffeine can also penetrate through breast milk, increasing the risk of developing diseases from the cardiovascular and nervous systems in a child.
3. Depression and anxiety disorders. Caffeine aggravates the course of any mental disorders.
4. GERB. Coffee increases the incidence of this disorder and worsens the course if it is present.
5. Gastritis and peptic ulcer of the stomach and duodenum. Coffee enhances the effect of hydrochloric acid of gastric juice on the affected gastric mucosa.
6. Taking medications . Caffeine is incompatible with such groups of medications as antidepressants, antibiotics, and glucocorticosteroids.
7. Sleep disorders. Coffee further disrupts the structure of this complex physiological process.
8. Hypertension and symptomatic arterial hypertension. Caffeine can increase blood pressure levels. An increase in blood pressure even by several mmHg in such conditions increases the risk of myocardial infarction or stroke several times.

Conclusion

Caffeine is the most popular central nervous system stimulant. Abandoning it can lead to the development of withdrawal syndrome, manifested by a variety of unpleasant disorders (headaches, depression, sleep disorders, irritability, decreased concentration and thinking, etc.).

Fortunately, the severity of the described symptoms can be reduced by following a number of simple recommendations.

In the long run, such a failure may have positive consequences.