How To Get Less Caffeine
Lower your caffeine intake gradually
If your current caffeine intake is much higher than a few daily cups of coffee, then be aware that a sudden drop in your caffeine intake can cause mild withdrawal symptoms, such as headaches, fatigue, irritability, and anxiety.
You can make the transition easier by reducing your caffeine intake over the course of a week or more.
As well as just cutting the number of cups of coffee you drink, there are other ways you can reduce the caffeine youre getting, such as changing the kind of coffee you drink or switching to other drinks that are lower in caffeine or dont contain caffeine at all.
Drink less coffee
The simplest way drink less cups of coffee and/or drink smaller cups of coffee.
Drink coffee thats lower in caffeine
In general, espresso coffees contain less caffeine than brewed/filter coffee, and of course decaffeinated coffee contains the least of all. See the links at the bottom of this page for details of the caffeine content of different drinks.
Drink tea instead of coffee
Replace coffee with other less caffeinated drinks, like black and green tea. As well as containing less caffeine, they also contain substances which can actually help lower your blood pressure.
Is Coffee Good For You Or Not
Just a couple of calories a cup, good old black coffee packs quite a punch. It wakes you up, boosts your metabolic rate and decreases the risk of some diseases.
Not that habitual coffee drinkers need convincing, but evidence of its health benefits stacks up quickly:
- It gives you energy and may help you lose weight and sharpen your mental focus, thanks to the magic of caffeine. Studies have shown that caffeine may improve your mood, help your brain work better and improve performance during exercise.
- A regular java habit is associated with a lower risk of Type 2 diabetes and Parkinsons disease. Additionally, in one study, caffeine was linked to a lower risk of Alzheimers disease.
- Coffee is an excellent source of antioxidants, which may help protect cells from damage.
- Higher consumption of coffee caffeinated and decaf alike was associated with a lower risk of total mortality, including deaths attributed to heart disease, nervous system diseases and suicide.
More specifically, habitual coffee drinking has been linked to a lower risk of coronary heart disease in women.
For health-conscious coffee lovers then, the most important question isnt, Is it good for you? but rather, How do you take it?
If you dress your coffee up too much with cream and sugar, you risk negating the health benefits.
Despite its benefits, caffeine also can be dangerous if consumed in excess.
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Increased Risk Of Heart Attack For Hypertensive People As Young As 18
A study presented at the European Society of Cardiology Congress in August 2015 followed 1,201 people who had untreated stage 1 hypertension .
After collecting data for 12.5 years, the researchers concluded that heavy coffee drinkers were 4.3 three times more likely to have a cardiovascular event and moderate drinkers were almost three times more likely. They also found that the risk of prediabetes increased by 100% in heavy coffee drinkers.
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Potential Negative Effects Of Caffeine
In contrast to the possible health benefits of caffeine, it does have some negative effects on the cardiovascular system especially when very large amounts of it are consumed daily. Caffeine can raise your heart rate and cause palpitations and extra heartbeats. And using large amounts of it for long periods can increase your risk of having a heart attack. This is particularly true in people who have diabetes.
Blood pressure can go up significantly after caffeine use because it seems to block a hormone our bodies produce to keep our arteries open wide. When caffeine makes the blood vessels in our bodies narrower, this leaves less room for blood flow which, in turn, raises blood pressure. The blood vessels supplying blood to the brain can also narrow as much as 27% after caffeine intake which can slow down our ability to think and perform mental tasks.
Coffee drinking is also linked to higher levels of cholesterol, especially in people who drink coffee that is processed at very high temperatures like espresso. And finally, caffeine has been shown to make arteries stiff which contributes to coronary artery disease or hardening of the arteries as we age.
Is Coffee Bad For My Blood Pressure And Heart
One of the most frequently asked questions about blood pressure
I hear people say that coffee is no good for my blood pressure and my heart. Is it all bad?
No, its not all bad. We often focus on the fact that coffee contains caffeine, a bitter-tasting white crystalline substance that scientists describe as the most commonly consumed psychoactive drug in the world.
Caffeines ability to stimulate our brain and thus our central nervous system means that, in excess, it can leave us feeling jittery and makes it hard to relax and sleep well.
Four to six caffeinated drinks a day is generally regarded as a moderate and safe consumption, although pregnant women should stick with 200mg of caffeine .
As far as blood pressure is concerned, caffeine does lead to increases in people who dont have it regularly, but tolerance develops within several days and research suggests that when consumed in coffee , its impact on raising blood pressure is comparable to the effect of walking up stairs.
Evidence that coffee causes the heart to race after drinking is, experts say, anecdotal and tenuous. As for heart disease, if you avoid coffee that hasnt been filtered or boiled then it does not increase bad cholesterol.
It is increasingly recognised that coffee is more than just a sum of its caffeine, milk and sugar load, providing us with hundreds of compounds including a host of antioxidants such as cholorgenic acid and lignans.
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Is French Press Coffee Bad For You
Unfiltered French press coffee contains far more cafestol than an equivalent cup of filtered coffee . Cafestol and kahweol are two substances in coffee thought to increase LDL cholesterol. Other unfiltered coffees have even higher cafestol content, including Turkish coffee and Scandanavian boiled coffee .
Is There A Link Between Coffee And Cholesterol
Based on inconsistencies in current evidence, it is unclear if there is a meaningful link between coffee and cholesterol. According to research, the daily consumption of 10 milligrams of cafestolequal to around five cups of espressoincreases cholesterol by 0.13 mmol/L after four weeks. Although this is a significant increase, it may not necessarily push you into the abnormal range if your LDL is below 2.6 mmol/L .
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Do Coffee And Tea Influence Your Blood Pressure
The daily high intake of caffeine has been associated with the increase in CVD risk factors. However, the long-term moderate intake of coffee or tea does not have any detrimental effect on healthy individuals. In fact, an epidemiological data suggests that black and green tea may reduce the risk of both coronary heart disease and stroke by between 10% and 20%.3
So, what is responsible for the CVD protection exerted by these beverages? Research studies are not yet able to identify the compounds which are capable of it. One factor could be the phytochemicals in them, which may influence the endothelial function, resulting in vascular relaxation. The improved glucose metabolism or the inhibition of oxidative stress may also contribute to it.4 The direct effect of tea components on endothelial-dependent vasodilation, which increases the blood flow, thus, reducing blood pressure, has also been suggested in another study.5
The 2015 edition of Dietary Guidelines for Americans came out with a good news for coffee lovers. According to their recommendations, the consumption of coffee within the moderate range is not associated with increased long-term health risks among healthy individuals.6 Moreover, they point out that consistent evidence relates coffee consumption to reduced risk of cardiovascular disease in healthy people.7 But, the exact causes behind these benefits are still not proven. It could be either caffeine or any other compound present in the coffee.
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What Is High Blood Pressure Or Hypertension
Blood pressure is created by the force of blood pushing against artery walls as it is pumped around the body by the heart.
Two numbers are reported when blood pressure is measured. The first number is the systolic pressure – the pressure in your arteries when your heart beats. The second number is the diastolic pressure, which is the pressure in your arteries when your heart is at rest between beats. As mentioned above, a normal blood pressure reading is less than 120/80 mm Hg.
High blood pressure, also known as hypertension, is a consistent increase in pressure that causes the heart to pump harder and damages blood vessels. It is a primary cause of death worldwide and is a risk factor for the development of cardiovascular heart disease, stroke and heart attack.
While caffeine consumption can cause a short-term increase in blood pressure, it is not generally thought to increase the risk of hypertension. Although, some research suggests that certain people could be at increased risk from cardiovascular events such as coronary heart disease or stroke because of caffeine consumption.
What To Eat To Lower Your Blood Pressure
Rolled oats
A review with five research trials included tested the impact of oats on systolic blood pressure and diastolic blood pressure in about 400 healthy adults.
The researchers found that systolic blood pressure was 2.7 mmHg lower and diastolic blood pressure was 1.5 mmHg lower when participants ate around 60 grams of rolled oats or 25 grams of oat bran per day.
This quantity of oats or oat bran contains around four grams of a type of fibre called beta-glucan.
For each extra one gram of total daily fibre, there was an extra 0.11 mmHg reduction in diastolic blood pressure.
Recommended minimum daily adult fibre intakes are 30 grams for men and 25 grams for women.
While some of fibres effect is due to weight loss, soluble fibres produce bioactive products when theyre fermented in the large bowel. These work directly to lower blood pressure.
To improve your blood pressure, eat rolled oats or oat bran for breakfast, add to meat patties, or mix with breadcrumbs in recipes that call for crumbing.
Beetroot
Beetroot is extremely rich in a compound called inorganic nitrate. During digestion, this gets converted into nitric oxide, which causes arteries to dilate. This directly lowers the pressure in them.
A review of 16 trials of mostly healthy young men found drinking beetroot juice was associated with a 4.4 mmHg reduction in systolic blood pressure. But it found no change in diastolic blood pressure.
Vitamin C
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Is There An Economic Benefit To Discontinuing Coffee Consumption
If youre someone who drinks a lot of coffee, you can save a lot of money just by discontinuing coffee consumption. Its not just about not buying cheap instant coffee anymore, its also about not going to expensive places like Starbucks anymore.
You dont necessarily have to go cold turkey maybe you can just reduce the frequency of your coffee consumption and overcome the urge to go to coffee shops every single day.
Should People With Hypertension Avoid Coffee
A 2017 review concluded that people with high blood pressure should exercise some caution when drinking coffee but do not need to avoid it.
The review found that although there were older reports of a link between coffee drinking and hypertension, more recent studies suggested that 34 cups a day had either a neutral or beneficial effect.
A of 40 healthy regular coffee drinkers found that all types of coffee increased blood pressure but that the levels stayed within healthy ranges.
The increase in blood pressure was temporary but still measurable after consumption.
Some research suggests that the amount of coffee that someone drinks determines its effects on blood pressure.
As coffee contains many different compounds aside from caffeine, other compounds could be responsible for its effects on blood pressure.
However, a person could try switching to decaffeinated coffee to see whether their blood pressure decreases.
Some people find drinking coffee causes insomnia, anxiety, or tremors. Others may notice reflux and heartburn. Anyone who experiences these symptoms due to coffee should avoid drinking it.
According to researchers , regular coffee drinkers may experience withdrawal symptoms, such as headaches and low mood, if they suddenly stop consuming it. Therefore, if they wish to reduce their consumption, they should cut down the number of cups gradually.
Some alternatives to coffee contain caffeine, while others are naturally caffeine-free. People can try:
- chicory coffee
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What Are Some Of The Ways You Can Overcome Coffee Addiction
1. The first step is to ask yourself if you actually are addicted to coffee or not. Important questions to reflect upon are: am I drinking too much coffee? Am I able to function well without coffee? Is caffeine consumption getting in the way of my physical and mental wellness? Do I rely too much on coffee?
2. Its important to overcome your addiction bit by bit instead of trying to eradicate it all at once. For instance, if you drink coffee 5 times a day, perhaps you can cut it down and drink 4 times a day till next week. Gradually, you can bring it to 3 or 2.
3. It can help to keep a journal to track your progress on how much you cut down on coffee consumption this particular week, what withdrawal symptoms did you experience and so on.
Time Your Coffee Carefully
“Many people can tolerate a cup or two of coffee in the morning, but once they go past late afternoon, they’re looking at sleepless nights and a more anxious feeling,” Taub-Dix says.
Again, listen to your body. If your java gives you a jolt that interferes with your sleep, take your coffee earlier in the day.
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Potential Health Benefits Of Caffeine
Some studies have shown that a few cups of coffee a day or the equivalent can reduce the risk of liver, mouth and throat cancer. Others studies have documented caffeines positive effects on the brain, including a reduction in suicide risk, a boost to long-term memory, and a decreased risk of diseases like Alzheimers and Parkinsons. Caffeine can also boost sports performance in athletes, particularly in team sports like soccer, football or rugby.
Is Coffee Bad When You Have High Blood Pressure
Caffeine can trigger a short but dramatic increase in blood pressure, even for people who have normal blood pressure. Caffeine stimulates the release of calcium from the lining of the stomach which causes blood vessels to contract, increasing blood pressure. Because the effect is temporary, it may not necessarily be harmful, but it certainly doesn’t help if your blood pressure is out of control.
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Coffee May Combat High Blood Pressure
Chemicals in Coffee Appear to Combat Blood Vessel Aging, Researchers Say
Sept.1, 2010 — Older people with high blood pressure who drink one to two cups of coffee a day have more elastic blood vessels than people who drink less or more, Greek researchers report.
As we age, our blood vessels get stiffer, and that’s thought to increase the risk of high blood pressure. The new findings suggest moderate coffee drinking may counteract this process.
Previous research has shown conflicting results as to whether coffee is good or bad for the heart.
The new study involved 485 men and women, aged 65 to 100, who live on a small island called Ikaria, in the Aegean Sea, where more than a third of people live to celebrate their 90th birthday.
“We were aiming to evaluate the secrets of the long-livers of Ikaria,” says study head Christina Chrysohoou, BSc, of the University of Athens.
She presented the findings at the European Society of Cardiology Congress.
Acute Effects Of Caffeine On Bp In Hypertensive Individuals
The characteristics of the 5 studies selected are shown in . All were conducted in English-speaking countries and included persons between 20 and 82 y of age who were habitual coffee drinkers. All of these studies had a crossover design. Study quality was heterogeneous. Three studies were randomized , and all of the studies were double-blind except for the oldest study . The BP measurements were based on 2 readings in 3 studies, but Freestone and Ramsay and Vlachopoulos et al did not report this information. No losses to follow-up were reported, although in the study by Potter et al one person did not participate in the second protocol because of illness. The BP cutoffs to define hypertension varied among studies and were not reported in 2 studies . Moreover, participants in these 2 studies continued to take their antihypertensive medication, whereas patients in the other studies did not receive treatment. Participants abstained from coffee and caffeine consumption before the study for periods ranging from 9 to 48 h.
Meta-analysis of the acute effects of caffeine on blood pressure in hypertensive individuals, stratified by caffeine intake, caffeine abstinence before the start of the trial, and use of antihypertensive medication
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