You don't have to give up caffeine during Caffeine Awareness Month. It is recommended that you cut down to 4 to 5 cup a day about 400mg. Too much coffee can cause health problems and side effects. Coffee boosts energy, it has nutrients that fight inflammation and disease, and it improves concentration.
In 2003 The National Caffeine Alliance was formed to provide consumers with information on coffee. They wanted to stop caffeine abuse and addiction or using too much caffeine in our diets.
A Brief History of Coffee and Caffeine
In 1819 caffeine was extracted from a cocoa bean in pure form. In 1906 a German In Ludwig was granted a patent for making decaffeinated coffee or coffee without caffeine. In 1912, the US House of Representative added caffeine to the list of habit-forming substances.
Growers and sellers built the industry by using slaves to harvest beans and sugar to sweeten the bitter taste of coffee. It became popular in the West.
Coffee provided a safe beverage used with boiling water and was a good alternative to alcohol. Taken in moderation it prevents some diseases.
Coffee houses in different countries helped promote cultural, political and scientific exchanges among customers.
Michael Pollan a writer who wrote a book called Caffeine: How Coffee and Tea Created the Modern World gave up caffeine while writing the book. He experienced many of the withdrawal symptoms headaches, fatigue, and brain fog that come with withdrawal.
Side Effects to Too Much Coffee
Higher blood pressure
Risk of heart attack
Insomnia
Indigestion
Depression
Anxiety
Side Effects of Cutting Back on Coffee
Sleepiness
Headache
Irritability
Constipation
Anxiety
Brain Fog
Sources of Caffeine
Coffee and tea are major source of caffeine for consumers. Many sodas have caffeine in them, energy drinks, and chocolate. Even decaffeinated coffee can have a small amount of caffeine in it. Some ice-cream has small amounts of caffeine like chocolate and coffee. Protein bars are included in the list of products with caffeine.
How To Cut Back on Coffee and Caffeine
Cut back to 4 to 5 8 oz cups per day of coffee. Use a smaller cup to drink less.
Drink water or flavored seltzer without sugar and salad. Read labels and cut back on soda and energy drinks.
Develop a regular exercise routine during the week to replace drinking too much coffee. Walking, gardening, yard work, yoga, swimming, cleaning the house take time and provide good exercise.
Drink smaller amounts of coffee, add more water when you brew coffee or switch to decaf. Pour half a cup of coffee and add more milk to the cup.
Eat snacks to replace the coffee with protein and fiber. Avoid coffee in the evening drink water or sugar free beverages.
Keep a dairy to see what motivates you to drink too much coffee. Get outdoors to get more sunshine Vitamin D provides energy like coffee.
Try to get 7 to 8 hours of sleep nightly. Try to relax with meditation, yoga or deep breathing to reduce stress.
REFERENCES
How Coffee Changed the World, Collen Walsh, Harvard Gazette, August 20, 2020
8 Facts for Caffeine Awareness Month, by Danielle Robertsen, Green Eyed Guide, March 1, 2018
Be Caffeine Aware For Caffeine Awareness Month by Ellen Schuster, MS, Society For Nutrition Education and Behavior, February 2021
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