With just a few days left before Ramadan, many are wondering how to quit caffeine to avoid severe headache episodes. Cleveland Clinic provides some tips and guidelines for quitting caffeine that may help those fasting in Ramadan.
The report states that caffeine is found in coffee, tea, soda, and energy drinks, and it can be very challenging to quit these. Most coffee drinkers prefer their caffeine in the morning after waking up. To quit, it is important to reduce the amount consumed. Nutritionist Beth Chiruni explains that "your body is actually going through withdrawal symptoms as if you were detoxing from any other substance. Since it affects the central nervous system, you will experience jitteriness, discomfort, and headaches.”
To avoid unwanted side effects, including the painful headaches associated with withdrawal, take slow steps and do not expect to give up caffeine overnight. Caffeine acts as a vasoconstrictor, helping to relieve headache pain, which is why it is an ingredient in many over-the-counter pain relievers. However, taking a caffeine-containing painkiller for caffeine withdrawal headaches will relieve pain but will continue to keep you dependent on caffeine. "You aren’t really helping yourself—you're just feeding your dependance in a different way."
If you are on a prescription that contains caffeine, consult your doctor about possible alternatives, knowing that these may not be options. If not, you will need to reduce your caffeine intake in other ways. Here are some steps you can start with if you want to avoid those frightening headaches while quitting caffeine:
1. **Drink More Water**
Staying hydrated is key to overcoming caffeine withdrawal symptoms. Hydration can energize your body and potentially eliminate the need for caffeine altogether. "Often people drink caffeine because they can’t stay awake, but dehydration is usually the reason they lack energy in the first place," Chiruni explains. "If you can drink enough water, you will feel energized and won’t need caffeine as much."
2. **Set a Deadline**
Establish a time to stop consuming caffeine each day. Medical professionals recommend around 2 PM so it doesn't interfere with your sleep. Chiruni says, "Setting a cutoff time allows enough time for caffeine levels to drop and gives your body time to relax and allows you to sleep."
3. **Choose Drinks with Less Caffeine**
Start with small changes. If you typically drink dark roast coffee, switch to light roast to begin your quitting process. If you're used to drinking black tea, try green or white tea instead. According to Chiruni, "By reducing your intake of lower-caffeine drinks, you will slowly limit your caffeine consumption and allow your body to adapt to lower levels over time without experiencing previous side effects."
4. **Switch to Decaffeinated Coffee**
If you drink espresso, which has a higher caffeine content compared to other caffeine beverages, start substituting it with half or even a quarter cup of decaffeinated coffee. Then, every few days, reduce your intake further, gradually decreasing your consumption over time.
Quitting caffeine can be difficult, but it may not be as hard as you think. Chiruni states, "If you're trying to reset your health, reducing caffeine while increasing your water intake is one of the simplest and most beneficial things you can do for yourself."
