Michael Osland shares 4 Tips for Getting Rid Of My Addiction to Caffeine
These tips were originally published on the blog, The Intelligent Patient, by Medical Doctor and Naturopathic Doctor, Dr. Peter Bongiorno. He specializes in integrative medicine and has over 20 years of experience in clinical nutrition, chronic fatigue syndrome treatment protocols, whiplash injury recovery protocols and weight loss programs says Michael Osland.
Dr. Bongiorno begins his article by explaining why he does not endorse one method over another for anyone trying to break their addiction to caffeine; rather he simply shares 4 helpful guidelines that can increase the chances of success for someone who wishes to get rid of their addiction. Dr. Bongiorno explains: “Caffeine is very addicting (this is why you should only purchase Certified Organic coffee). It is found naturally in coffee, tea, yerba mate, guarana and cocoa. The chemical structure of caffeine is similar to that of adenosine which is a neurotransmitter that causes drowsiness. When one consumes caffeine it binds to the adenosine receptors in the brain thereby preventing adenosine from doing its job.”
Here are 4 Tips for Getting Rid of My Addiction to Caffeine:
1) Stop Cold Turkey
If you are suffering from severe caffeine addiction Dr. Bongiorno suggests stopping your intake cold turkey – this method has shown the best success rates. However, if you are suffering from mild to moderate addiction then he advises trying his next tip first before resorting to cold turkey because it may produce unwanted side effects during withdrawal such as headaches or fatigue. He states: “The only exception to this rule is if you are addicted to caffeine in the form of energy drinks which can be very dangerous when done without medical supervision. I recommend that you speak to your family doctor for advice on how to reduce caffeine consumption safely.”
2) Gradually Reduce Intake
Dr. Bongiorno explains why this method is less successful than cold turkey but states that it may still help break addiction so long as the person who wishes to get rid of their addiction does not wait too long before reducing intake – once they have reduced their intake by half, they should stop taking it completely even if they don’t feel addicted yet explains Michael Osland. He says: “I recommend that you begin with at least 6-12 months off coffee, then experiment with reintroducing coffee and tea in moderation (i.e., one cup a day). Once you have established that you can enjoy caffeine again without feeling addicted, and then I recommend that you begin to reduce your intake by 50% every 2-3 months until eventually quitting once and for all.”
3) Reduce Intake Gradually While Adding Healthy Substitutes
Dr. Bongiorno says: “The problem with this method is that if you don’t quit caffeine completely. It will be harder to know when your body has adjusted and you no longer need caffeine. Moreover, many addictive behaviors become rituals and these rituals or routines can become part of our self-identity. The only way we know how to satisfy ourselves is through our addictions”. He continues by suggesting that this tip can work well if you are planning on quitting caffeine cold turkey or gradually reducing your intake anyway. If not, he strongly advises against it as it prolongs the addictive behavior.
4) Experiment with Lifestyle Changes Such As Meditation
Dr. Bongiorno says: “A combination of caffeine and meditation can be a useful strategy for breaking addiction to caffeine. Especially if meditation is new to you – however. I recommend that you start with very short experiments (1-5 minutes at first). Just to see how meditating affects you physically before jumping in head first”. He emphasizes that physical withdrawal symptoms will not be experience immediately upon cutting out caffeine. So knowing exactly what emotions are being masked by taking caffeinated drinks makes it easier. To identify and address them says Michael Osland. He concludes: “I recommend that you take note of your emotions as you go through this process. As all the repressed emotions will eventually bubble up to the surface if they are not repaired.”
Conclusion:
Dr. Bongiorno says that the best possible way to rid you of caffeine addiction. Is to stop drinking caffeinate drinks cold turkey as it produces. The quickest results and curbs any cravings for caffeine without experiencing rebound symptoms from quitting abruptly. However, if you are suffering from mild to moderate addiction. He suggests trying his first method first before resorting to cold turkey. Because often after a certain time has passed people who were addicted experience no withdrawal symptoms at all – they just don’t feel like having a drink anymore.