How to Decrease Your Caffeine Intake | OneShare Health Blog

From the early morning to the mid-day pick me up, that hot cup of coffee or cold soda may not be the best way to wake yourself up, at least in terms of keeping your body healthy. Therefore, it is important to keep track of your caffeine consumption because too much can be detrimental to your health.

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How to Decrease Your Caffeine Intake

How Much Caffeine is Too Much?

According to the Cleveland Clinic, a healthy adult should not consume more than 400 mg of caffeine in one day. Any amount over that is too much caffeine. In addition, when you overindulge in caffeine, there are side effects such as anxiety, insomnia, heart palpations, dehydration, high blood pressure, and heartburn.

How Much Caffeine is in Coffee and Soda?

If you’ve ever wondered how much caffeine is in coffee, there is about 95mg in an 8 oz cup of coffee, and soda has around 38 mg. So it would take four cups of coffee and ten cans of soda to reach the 400mg of caffeine recommended.

How Do I Reduce My Caffeine Intake?

Do you find yourself not getting good sleep? Could it be because you are well over your allotted caffeine intake for the day? Much like any addiction, too much caffeine can wreak havoc on your body. When cutting out caffeine, don’t rush yourself, or you will have nasty side effects like headaches and excessive drowsiness. Eventually, after you wean yourself off, you can swap out your pick-me-ups for water or juice. Gradually getting rid of caffeine from your diet is not an easy feat; follow these tips to help you start cutting back.

Decaf/Half Regular: If you get caffeine headaches easily, ease yourself into cutting back. Try having half decaf and half regular. That way, you can still have the taste and feel of coffee without the full kick, and you can be taking steps to taper yourself off your regular intake and hopefully avoid nasty withdrawal symptoms.

Drink Instant Coffee: While you are starting to cut back, drinking instant coffee can help. It has less caffeine than a regular cup, which will help you gradually slow down.

Steep Tea for a Shorter Time: Steeping tea for a shorter time results in less caffeine. For example, steeping a tea for one minute has half the caffeine as a three-minute steep. For reference on how much caffeine is in a cup of tea, Tazo Earl Grey has about 40mg of caffeine when steeped for one minute.

Cutting back on caffeine is good for your health. It has benefits like lowering your blood pressure and ensuring a healthy heart. Of course, you might find yourself cranky and tired, but slowly taking yourself off it will help ease the side effects and lead you to a healthier lifestyle.

What tips have you used to help cut caffeine? Leave a comment and let us know!

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