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HOW TO REDUCE CAFFEINE’S EFFECTS





Caffeine’s effects are known to last for several hours — and you may have stronger jitters if you drank a lot of coffee, soda, energy drink, or some other caffeinated beverage.

In fact, once it has entered your body, there’s not much you can do to flush caffeine out. The only way to get rid of it is to wait for it to naturally flush itself.

Nonetheless, you can take a few steps to minimize its side effects.
Stop caffeinating as soon as you notice adverse effects

If you notice uncomfortable symptoms like shakiness, stop consuming caffeine immediately. Foods and beverages with caffeine include coffee, tea, energy drinks, soda, dark chocolate, and some ice creams and desserts.

Decaf coffee is a good option if you still want to enjoy the flavor and health benefits of coffee. Still, it contains very low amounts of caffeine, at 2–7 mg per cup (240 mL).

Furthermore, pay attention to medications, supplements, and personal care products that may harbor caffeine. For example, over-the-counter pain relievers like Aspirin (acetylsalicylic acid) can pack upwards of 40–60 mg in a single tablet.

Finally, certain performance-enhancing formulas like pre-workout supplements may have high amounts of caffeine, with up to 250 mg in just 2 teaspoons (10 grams).

WAIT  IT  OUT

Caffeine’s stimulatory effects are usually noticeable within the first 45 minutes of intake and can last 3–5 hours.

Moreover, it can take up to 10 hours for caffeine to completely clear your system.

If you’re worried about sleep, it’s best to stop consuming caffeine 6–8 hours before bedtime.


STAY  HYDRATED

Drinking water is important for staying hydrated throughout the day.

Though limited research is available, many anecdotal reports claim that drinking water helps relieve caffeine-induced jitters. This could be because dehydration may make symptoms worse.

Therefore, it may help to increase your water intake while you wait for the caffeine to leave your system.

Additionally, if you’re not used to caffeine, it may act as a mild diuretic and lead to increased urination and more frequent stools. Though this is rare for those who regularly consume caffeine from coffee or tea, hydrating can help reduce some of these effects.

OTHER  TIPS

Here are some other helpful tips to help relieve caffeine’s side effects.

GET  MOVING.

 Go for a light walk to relieve anxiety and jitters.
Practice deep-breathing. If you’re feeling anxious, take slow, deep breaths for 5 minutes. Alternatively, practice meditation to calm your mind and nervous system.

EAT  FIBER-RICH  FOOD. 

Eating may slow the release of caffeine into your bloodstream. Opt for slow-digesting, fiber-rich foods, such as whole grains, beans, lentils, starchy vegetables, nuts, and seeds.


TAKE  L-THEANINE. 

Though it won’t counteract the stimulatory effects of caffeine, this amino acid supplement may help relieve anxiety and reduce blood pressure. Be sure to speak to your healthcare professional before taking it.


Once caffeine is in your system, it’s difficult to get rid OF IT . Avoiding caffeine, staying hydrated, and waiting it out are your best options to reduce its effects.



HOW  MUCH  IS  TOO  MUCH?

Most people can safely consume 400 mg of caffeine per day — the equivalent of about 4 cups (945 mL) of coffee.

However, caffeine tolerance varies based on age, genetics, weight, and your liver’s ability to process caffeine. Moreover, certain drugs like oral contraceptives and heart medications may increase caffeine’s circulation time in your body.

PREGNANT WOMEN INTAKE

Pregnant women should limit themselves to 200 mg per day, as excessive caffeine intake may raise the risk of preterm birth, miscarriage, and low birth weight

Children should avoid caffeine due to developmental risks, and teenagers should limit their intake.


Most people can tolerate up to 400 mg of caffeine per day, or around 4 cups (945 mL) of coffee — though pregnant women, children, and teens should limit their intake.




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