1 of 6 A sudden reduction in caffeine consumption can cause several side effects that last up to a few weeks Photo: Getty Images via BBC A sudden reduction in caffeine consumption can cause several side effects that last up to a few weeks Photo: Getty Images via BBC
A caffeine It is the most commonly consumed psychoactive compound in the world. Even if you don't drink coffee or tea, you probably consume caffeine regularly because it's found in almost everything. from soft drinks and cold medicines to decaffeinated coffee and chocolate.
When caffeine is consumed, it is quickly absorbed into the body its effects peak within two hours (although it can take up to nine hours to leave the body). It is also water and fat soluble and therefore penetrates all tissues in the body, which explains why caffeine can affect different parts of our body.
It is recommended that adults do not consume more than 400 mg of caffeine per day (about four cups of coffee). In addition, it can cause muscle tremors, nausea, headaches, rapid heartbeat and even death (in extreme cases).
But even people who drink just a few cups of coffee or tea a day can experience side effects such as irritability, sleep disorders and nervousness. For this reason, more and more people are deciding to give up caffeine.
If you're thinking about doing the same and wondering what benefits it might bring, here are the study results:
Caffeine withdrawal can cause headaches, tiredness, and tiredness. This happens because the body develops a tolerance to the substance.
Caffeine binds to a receptor called adenosine in the brain. This connection causes the body to delay the onset of fatigue. But over time, brain cells produce more adenosine receptors to allow normal adenosine binding.
So when you stop consuming caffeine, there is an excess of adenosine receptors for you to bind to. This allows tiredness and fatigue to occur normally and the person to feel more tired than before.
For headaches, it works like this: In the head and neck area, the substance causes the blood vessels to constrict, which reduces blood flow to the brain.
2 of 6 Migraines linked to caffeine withdrawal can last up to nine days Photo: Getty Images via BBC Migraines linked to caffeine withdrawal can last up to nine days Photo: Getty Images via BBC
And 24 hours after you stop consuming caffeine, your blood vessels return to normal, leading to increased blood flow to the brain and headaches.
This discomfort can last up to 9 days on average.
And because caffeine binds to adenosine receptors (which also modulate pain), stopping caffeine consumption can temporarily increase your perception and sensitivity to pain because more receptors are available.
Caffeine only really impacts sleep when consumed in the late afternoon and evening. This is because it delays the release of melatonin (a hormone that makes us sleepy) by 40 minutes. Caffeine also shortens total sleep time and shortens the deep sleep phase.
This can increase your tiredness the next day and encourage you to drink caffeine to wake up. However, this means that you will have problems falling asleep later. When you stop taking caffeine, your sleep will improve. Some evidence suggests that improvements are noticeable after just 12 hours.
3 out of 6 Poor sleep can be a result of caffeine consumption Photo: Getty Images via BBC Poor sleep can be a result of caffeine consumption Photo: Getty Images via BBC
But caffeine has also been linked to increased anxiety and panic attacks and not just in people prone to mental health problems. Reducing or eliminating caffeine can improve your mood.
This may be partly due to better sleep. This is because lack of sleep worsens anxiety and other mood disorders.
The adenosine receptors that caffeine binds to are also involved in modulating other neurotransmitters that play a role in stress, happiness and anxiety.
Reducing or eliminating caffeine can also cure heartburn and indigestion.
This is because caffeine induces acid secretion in the stomach and weakens the esophageal sphincter, which controls the backflow of stomach contents into the esophagus leading to problems in the gastrointestinal system.
4 of 6 More studies are needed to find out what effect caffeine has on blood pressure and the heart Photo: Getty Images via BBC More studies are needed to find out what effect caffeine has on blood pressure and the heart Photo: Getty Images via BBC
Cutting out caffeine can also lower blood pressure and heart rate — although other studies have shown little change.
Because if someone consumes caffeine every day for many years, their body adapts to the stress. From this point on, caffeine consumption, with its stimulating effects on the nervous system, intestines and heart, becomes the new norm.
There also appears to be a genetic component to caffeine tolerance and metabolism. This could mean that some people are more affected by caffeine than others although this connection still needs further research.
A brighter smile
Avoiding caffeine can improve the whiteness of your teeth not because of the caffeine directly, but because tea and coffee contain compounds, including tannins, that stain teeth.
The sugar in energy drinks can also cause damage to your teeth. There is also evidence that caffeinated drinks can reduce saliva production, which normally protects teeth from damage.
You may also notice that you are more sensitive to the taste of sweet foods and drinks after giving up caffeine, as it interferes with the taste of sweet substances.
5 out of 6 Coffee and tea contain tannins that can stain teeth Photo: Getty Images via BBC Coffee and tea contain tannins that can stain teeth Photo: Getty Images via BBC
Caffeine acts on the smooth muscles of the intestines, particularly the large intestine, causing them to contract and trigger the urge to defecate.
Caffeine can also change the consistency of your stool especially if you drink too much, as it interferes with water absorption.
Caffeine also acts as a mild diuretic and causes increased urine production. This is because it binds to adenosine receptors in the kidneys, which changes the way sodium is exchanged and affects water retention.
There is also evidence that caffeine irritates the bladder, which can lead to more frequent urination.
Cutting out caffeine can reduce your daily trips to the bathroom.
6 of 6 The side effects you will feel when you give up caffeine depend on how much you consume Photo: Getty Images via BBC The side effects you will feel when you give up caffeine depend on how much you consume how much you consume Photo: Getty Images via BBC
As with many other things, caffeine consumption is all about moderation.
However, if you are serious about eliminating it from your diet, it is best to do so gradually. Abruptly stopping caffeine consumption can cause side effects such as headaches and fatigue, which can last two to three weeks.
The severity and duration of these symptoms depends on how much caffeine you consume per day and how long you have had the habit.
*Adam Taylor is Professor and Director of the Center for Clinical Anatomy Studies at Lancaster University, England. His original article was published in The Conversation, the English version of which you can read here.