Introduction
The use of caffeine-rich food dates back to at least 350 A.D, when the cultivation of tea started in China. Not only tea, but the consumption of coffee also dates back to about the middle of the 17th century. Since then, there has been no looking back, and consumption of both tea and coffee has increased by leaps and bounds. The importance of tea and coffee can be gauged by the fact many people cannot even think of starting mornings without a cup of tea or coffee.
What Causes Tea or Coffee Addiction?
Different types of tea contain various amounts of caffeine. It is a natural stimulant and has potentially addictive properties. Caffeine has a chemical structure similar to that of adenosine, which is found in the body and helps to relax the central nervous system. Due to the similarity in the structure, the caffeine binds to the adenosine receptors in the brain and blocks the adenosine from binding. Thus, the lack of adenosine bindings tells the body that it is tired. This, in turn, can largely release other natural stimulants like dopamine. The release of other stimulants suppresses tiredness and makes a person alert. In people regularly taking caffeine-containing beverages, the brain cells make more adenosine receptors to compensate for the ones blocked by the caffeine. The effect is that an individual needs more caffeine to experience the same effect from caffeine. This results in addiction and needs a regular dose of caffeine. Sudden stoppage of caffeine will be difficult and cause withdrawal symptoms.
Is the Caffeine Addiction True?
Addictions come differently for different people and have several clinical symptoms. The most commonly seen symptoms include:
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Continued use of caffeine-containing beverages.
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A persistent desire to have the beverage even missed or cut down the level of caffeine.
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Experiencing withdrawal symptoms when not having the caffeinated drink.
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Regular intake can cause addiction-like symptoms.
What Are the Signs of Caffeine Withdrawal?
The withdrawal symptoms are:
1. Headache.
2. Lack of concentration.
3. Drowsiness.
4. Fatigue.
5. Irritability.
6. Anxiety.
7. Depressed mood.
The withdrawal symptoms appear within 12 to 24 hours after cutting tea or coffee. The symptoms may subside once having tea or coffee. In some people, the symptoms can persist for many days.
What Is the Process for Diagnosing Caffeine Addiction?
Caffeine addiction is diagnosed through a diagnostic interview with a healthcare provider, assessing recent caffeine consumption habits. A diagnosis is established if there's persistent, harmful, and excessive caffeine use. DSM-5 criteria include unsuccessful attempts to reduce intake, continued use despite adverse effects, and experiencing withdrawal symptoms.
What Is the Recommended Level of Caffeine?
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The United States Department of Agriculture (USDA) suggests the consumption of caffeine no more than 400 mg of caffeine per day. This is approximately 4.5 to 12 cups of tea per day, depending on the variety.
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Pregnant women should limit their daily caffeine intake to not more than 200 mg. Intake of tea below these safe levels is considered safe.
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Some people, susceptible to caffeine, can experience unpleasant experiences, even at the lower dose.
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The side effects include insomnia, heart palpitations, irritability, muscle twitches, and migraines.
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People suffering from anxiety, seizures, heart, kidney, or liver diseases are advised to limit the intake of caffeine, as it worsens the disease symptoms.
How Does Caffeine Addiction Affect Health?
Addiction to Caffeine Can Cause Various Disorders:
1. Caffeine-Induced Anxiety Disorder: For instance, caffeine intoxication can manifest symptoms that may be mistaken for anxiety disorders, including panic attacks. Excessive caffeine consumption can exacerbate these disorder symptoms by heightening feelings of apprehension, inducing rapid thoughts, elevating heart rate, and impeding relaxation and restful sleep.
2. Caffeine-Induced Sleep Disorder: Caffeine might cause insomnia or lack of sleep. The closer caffeine is taken to bedtime, the more likely it produces disruptive effects on sleep. It has been shown in clinical trials that taking two cups of brewed coffee before bedtime delays sleep onset and total sleep time.
3. Caffeine Withdrawal: Caffeine might cause withdrawal when the intake is decreased or abruptly stopped. Symptoms include marked fatigue or depression, drowsiness, anxiety, depression, nausea, or vomiting. Other symptoms include headache, tiredness, decreased energy, decreased attentiveness, difficulty concentrating, irritability, muzzy, foggy head, and flu-like symptoms. Caffeine withdrawal headache is the most common feature associated with caffeine.
4. Substance Use: It could also be misinterpreted as well as exacerbate symptoms of withdrawal from other substances like amphetamines and cocaine. Stimulant substances such as these are frequently mixed with caffeine, which raises the chances that caffeine withdrawal contributes to the withdrawal process from these drugs.
5. Other Conditions: Individuals experiencing excessive stimulation from caffeine may display symptoms resembling those of attention deficit disorders. Conversely, caffeine withdrawal presents symptoms akin to mood disorders. Additionally, other health issues that may be mistaken for caffeine intoxication are manic disorder, viral illness, panic disorder, sinus conditions, and generalized anxiety disorder.
How to Stop Problematic Caffeine Use?
Some self-help tips to decrease or completely stop problematic caffeine use are:
1. Knowing Which Products Have Caffeine: Not only tea/coffee but even products like soft drinks, energy drinks, alcoholic beverages, and chocolates also have a large amount of caffeine
2. Self-monitoring of Daily Use of Caffeine Intake: It is very important to know the actual caffeine intake daily so that a realistic goal may be set up.
3. Setting a Goal: Unlike other substances, complete abstinence is not always the goal. However, caffeine intake should be restricted to less than 50 mg/day in those who have been earlier diagnosed with caffeine dependence.
4. Write a Clear Plan and Do It Accordingly: Everybody should try to chalk out their plan on how they wish to decrease their caffeine intake. A reasonably well-accepted plan is to reduce the amount by 25 % per week.
5. Reinforcement for Abstinence: Award for sticking to a goal plan. It could be anything like going out with friends (of course not to a coffee shop!), getting a gift, etc. Positive reinforcement helps to a great extent.
6. Identifying Barriers of Change: Sometimes, there may be some other obstacles that might prevent them from completely stopping. Identify those obstacles and tackle them one by one.
7. Getting Professional Help: Sometimes, when self-help fails, it is always recommended to consult a psychiatrist who could help get rid of the problem.
What Are the Caffeine Free Alternatives?
Switching to caffeine-free alternatives is the best way to reduce the dependency on caffeine.
The alternatives are:
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Ginger, turmeric, or fresh mint infusions.
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Fresh lime juice in warm water.
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Carrot or beetroot juice.
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Golden milk latte.
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Mulled apple juice.
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Almond milk with cinnamon or nutmeg.
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Caffeine-free herbal tea.
Conclusion
Tea and caffeine contain varied amounts of caffeine, where regular use can cause dependency-like symptoms. Intake of too much caffeine can cause many health issues, and quality of life is also affected. When a person plans to reduce their dependency on caffeine, they can opt for caffeine-free alternatives.
