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Tips to help you cut down on coffee and tea without a headache

Caffeine comes in different forms in different beverages such as: coffee, tea, soda, and energy drinks, but it is difficult to reduce the caffeine you consume daily, as this may cause caffeine withdrawal symptoms, including: headaches. In this report, we learn tips to reduce drinking caffeine without Headache or side effects, according to the American "Cleveland Clinic" website.

The FDA says that healthy adults should have no more than 400 milligrams of caffeine per day, which is the equivalent of four or five cups of coffee, but the American Medical Association Council on Scientific Affairs recommends no more than 250 milligrams (or about three cups of coffee). ) Daily.

And if you have a cup of coffee every morning, it's not that important, but if you have coffee every day of the day, that's an even bigger problem.

And if you're pregnant, you'll want to be extra careful with your caffeine intake. The American Pregnancy Association recommends limiting caffeine intake to 200 milligrams per day (including food containing caffeine) and children and teens should completely stay away from caffeine and other stimulants.

Tips to reduce drinking coffee and tea without a headache


Review the amounts of caffeine you drink


Before taking steps to quit smoking, assess your current caffeine intake: How much do you actually drink each day? Find out how much caffeine is in the drinks you drink each day, and then think about where you can cut back on it.

This step is really about evaluating how caffeine is affecting and interfering with your daily activities.

Although caffeine amounts depend on what you're drinking — not just the type of drink — these illustrated estimates of caffeine can guide you in your assessment:

A cup of filter coffee: 140 milligrams.

A cup of instant coffee: 100 milligrams.

Canned energy drink: 80 mg.

A cup of black tea: 75 mg.

Soda can: 40 mg.

A cup of decaffeinated coffee: 12 mg.

Hot chocolate cup: 9 mg.

But it's not about what you drink. Caffeine is also found in foods like chocolate and coffee-flavored ice cream, as well as in medications.

Skip the caffeine headache


Caffeine is addictive, so your body goes through withdrawal symptoms, as if you were getting rid of any other substance, because it affects the central nervous system, you will get shaky, irritable and headache.

To avoid these unwanted side effects, including painful withdrawal headaches, reduce your caffeine intake slowly and don't expect to give up your caffeine habit overnight.

Caffeine is a vasodilator that can help relieve headache pain, which makes it an ingredient in many over-the-counter pain relievers.

 Taking a caffeine-filled pain reliever for caffeine withdrawal headaches will help you feel the pain but will only continue your dependence on caffeine.

If you're taking a prescription medication that contains caffeine, talk to your doctor about the possibility of alternatives - but know that they may not be an option, if not, you'll have to reduce your caffeine intake in other ways.

drink more water


Another key to overcoming caffeine withdrawal symptoms is hydration, hydration and staying hydrated will energize your body, which may eliminate the need for caffeine in the first place.

Tips to stop caffeine gradually

Set a time limit: Set a time when you stop consuming caffeine each day. Doctors recommend that time be 2 pm so that it does not interfere with your sleep.

Replace with a less caffeinated drink: Start with small changes If you usually drink black tea, try green or white tea instead. Rely on decaffeinated coffee

If you like sitting in the morning with a warm, relaxing cup of coffee, try replacing it with a warm cup of tea.