Hello, gordonc-ga!
Congratulations on trying to free yourself from caffeine! While
caffeine is not a problem for some, it can be quite addicting to
others. Obviously, you have noticed enough of a dependence that you
sincerely want to be free of its power over you! So, let’s see what I
can find out to help you….
The first point I want to make is that the effects of caffeine
withdrawal are relatively temporary, usually only lasting a few days
to a week or two. Yes, there is a temporary time of headaches and
fatigue, but that is really all the withdrawal effects should
be….”temporary.” Therefore, I have a tendency to believe that your
overall diet and activity level may be a source of more permanent
feelings of fatigue…..a feeling common to many of us. It is the
primary reason so much of the population turns to caffeine, nicotine,
and sugary snacks in the first place, and then, before it’s too late,
they are hooked!
Just to reiterate my point that the withdrawal effect should be
short-term, I have excerpted some points from an article titled
“Caffeine,” by Amer Suleman MD. (4/4/2002) at
http://www.emedicine.com/neuro/topic666.htm :
“Caffeine withdrawal results in typical symptoms. The most often
reported symptoms are headaches; fatigue; weakness; drowsiness;
impaired concentration; work difficulty; depression; anxiety;
irritability; increased muscle tension; and, occasionally, tremor,
nausea, and vomiting. Withdrawal symptoms generally begin 12-24 hours
after sudden cessation of caffeine consumption and reach a peak after
20-48 hours. In some individuals, however, these symptoms can appear
within only 3-6 hours and can last for one week.”
“Withdrawal symptoms do not relate to the quantity of caffeine
ingested daily. For example, Strain et al showed that withdrawal
symptoms occur in individuals consuming 129-2548 mg/day of caffeine.
In the last decade, 2 studies suggested that caffeine withdrawal
symptoms (but not caffeine abuse or dependence) should be added to the
list of diagnoses recognized by the American Health System (ie, DSM-IV
and International Classification of Diseases, 10th edition
[ICD-10]).”“
“Caffeine withdrawal symptoms disappear shortly after ingestion of
caffeine. This effect is linked strongly to the psychological
satisfaction related to the ingestion of caffeine; this is especially
true for the first cup of the day. The potential reversal of caffeine
withdrawal-induced headache and other symptoms by absorption of
caffeine alone has been known for more than 50 years (multiple
studies). The occurrence of headaches following substitution of
decaffeinated coffee predicts subsequent caffeine self-administration.
Caffeine content influences coffee consumption, and the beneficial
effects of caffeine consumption on mood or alertness seem to encourage
the consumption of coffee or caffeine-containing beverages.”
Please read the entire article, as it is quite interesting!
Another reference to the temporary withdrawal effects:
“Tolerance to the effects of caffeine does occur. We might
eventually need three cups to "wake up" instead of our usual single
cup with lots of cream and sugar. Also, withdrawal symptoms do occur
after long-term use or high dose use. These include headaches,
fatigue, depression, sleep problems, nervousness and irritability but
fortunately, most symptoms pass within a few days. The withdrawal
symptoms commonly begin twelve to sixteen hours after the last dose of
caffeine.”
http://www.naples.navy.mil/caac/info/caffeine.htm
Now, with that said, you are still left with enormous fatigue. So,
here are some suggestions that I have come across in my research.
Herbal Help?
A particular product called “Yerba Mate Herb Tea” is often used as a
substitute for caffeine. Although the tea does contain a slight amount
of caffeine, (which you may decide against) “a group of German
scientist has concluded that the amount of caffeine would be so small
that it would take 100 cups of Mate to equal 1 cup of
coffee.”http://ma-tea.com/CHEMISTRY_NEW.htm
“Ma-Tea products have been shown to aid concentration without
disturbing sleep or creating jitters. Ma-Tea products have a different
active ingredient than coffee and colas. This different ingredient is
mateine.” “Coffee and colas contain caffeine in levels that have been
shown to impair memory, disturb sleep and cause nervousness. These are
side effects that do not help one to study effectively. Mate, on the
other hand, does not impair memory, cause nervousness or disturb sleep
like caffeine. Actually, it induces better, not worse, attributes of
sleep.(Mowrey)” http://ma-tea.com/STUDY_AID.htm
“New research and better technology have shown that while mateine has
a chemical constituency similar to caffeine, the molecular binding is
different. Mateine has none of the ill effects of caffeine." (Dr. Jose
Martin, Director of the National Institute of Technology in Paraguay)
http://ma-tea.com/XANTHINE_NEW.htm
More products and ordering information can be found on the home page
at http://ma-tea.com/index.htm
Drink plenty of water!
Advice from the military suggests you replace caffeine with large
amounts of water throughout the day. “An increased consumption of
water (to flush the system) is recommended to help alleviate caffeine
withdrawal symptoms.”
http://www.naples.navy.mil/caac/info/caffeine.htm
Better Nutrition
The article “Nutritional Program for Caffeine Detoxification,” by
Elson M. Haas, MD, at
http://www.healthy.net/asp/templates/article.asp?PageType=article&ID=2046
has a very extensive “Caffeine Support and Detox Nutrient Program” if
you are willing to go that route. You might even implement just a few
of the suggestions to get some relief!
The program involves a variety of nutritional supplements as well as
special dietary recommendations. Along with the vitamin and mineral
supplements recommended in the article, the following suggestions for
diet are excerpted:
“Breaking the habit by tapering down or going "cold turkey" will be
better handled with a good diet and adrenal support.”
“An alkaline diet is helpful during detoxification. Fruits can be
used as snacks; vegetable salads, soups, greens, seaweed, corn, some
whole grains, sprouts, soy products, and some nuts and seeds are the
basis of this high-nutrient diet. A decrease in acid foods, such as
meats, sugar (avoiding sugar may really help minimize caffeine
withdrawal), and refined flours, and avoiding overuse of baked goods,
even whole grain products, and nuts and seeds are good ideas. Drinking
at least six to eight glasses of filtered water and sipping on some
mineral waters can help replace the coffee habit. Often, some baking
soda or, even better, potassium bicarbonate tablets, will help make us
more alkaline and reduce withdrawal symptoms.”
“Vitamin C supplementation also helps during withdrawal and supports
the adrenals. As an antistress program, several grams or more of
vitamin C can be taken over the course of the day, preferably in a
buffered form, along with certain minerals such as potassium, calcium,
magnesium, and zinc, all of which often need to be supplemented. B
complex vitamins with extra pantothenic acid (250 mg. four times
daily) along with 500 mg. of vitamin C every two hours can be helpful
in withdrawal.”
“With general coffee usage, we need to support the commonly depleted
nutrients. These include thiamine (B1), riboflavin (B2), pyridoxine
(B6), vitamin C, potassium, magnesium, and probably zinc, iron,
calcium, and the trace minerals. Sometimes additional amino acids are
helpful in balancing our energy level during use or withdrawal from
caffeine. Water intake and additional fiber, even on top of a
high-fiber diet, will help support the bowel function, which can slow
down during caffeine withdrawal.”
Give your body time to withdraw!
“Some people find their natural energy returns easily but others
suffer from some energy lows during the first few weeks after quitting
coffee. Allow yourself to feel more tired than usual. Your body is
giving you some important signals you may have been ignoring for some
time as you continued to seek energy from caffeine. That tired feeling
is temporary but you may find you need to catch up on some much needed
sleep."
“Herbal tonics that help rebuild adrenal health and detoxify the body
can help you restore your natural energy more quickly. Siberian
Ginseng (Eleutherococcus senticosus) and Panax Ginseng (Panax ginseng
or quinquefolius) traditionally combined with licorice are considered
adrenal tonics. Both are classified as adaptogens, herbs which
strengthen the immune system, the nervous system and the glandular
system. Other adaptogens which can be of help to weakened adrenals are
astragalus, schizandra berries, ashwaganda and wild yam.
“You might also consider some herbs to help detoxify the liver,
kidneys and bowels. Herbs such as milk thistle, burdock root, parsley,
uva ursi and psyllium seeds can strengthen and support taxed systems
of elimination which have been exhausted by too much caffeine.
Remember to drink more water - at least 8 cups per day - during this
detoxification period.”
“Some heavy coffee drinkers experience "brain fog" in the first month
or so of quitting caffeine. Good nutrition along with a bioenergetic
supplement coupled with some herbal extracts including gotu kola and
gingko biloba will help you clear that fog and restore your normal
brain clarity.”
“Nutritional supplements that support adrenal health are the B
vitamins and in particular pantothenic acid (B-5). If you need an
additional energy boost during your recovery, try a bioenergetic
nutritional supplement that has Co- Q10, alpha ketoglutaric acid,
chromium, potassium and magnesium aspartate. You'll find it gives you
a real energy boost by increasing metabolic efficiency rather than
stimulating the nervous system. This approach can be likened to
feeding the horse rather than whipping it.”
From “Quitting Coffee Painlessly” at
http://www.teeccino.com/quit_painlessly.htm
To give you a different perspective on the possible use of Yerba Mate
as mentioned earlier, you might pay extra attention to the final
paragraph from the article above:
“Beware of products parading as energy uppers that simply contain
more harmful stimulants. Many of them depend on caffeine from lesser
known sources such as guarana, kola nut, and yerba mate, or ephedrine
from Ma Huang.”
The above article is from the website of a product called Teecino,
which is an herbal coffee substitute. Their homepage is at
http://www.teeccino.com/index2.htm . One method they recommend for
withdrawing from caffeine is by gradually tempering the dose of
caffeine by combining it with Teecino. The procedure is described at
http://www.teeccino.com/quit_frames.htm
Exercise!
I am a super advocate of exercise, not only for health, but for
maintaining energy. As a personal trainer for many years, and an avid
exerciser most of my life, I can’t stress enough how regular exercise
can defeat fatigue. Therefore, along with the dietary and supplement
changes recommended above, you should do all you can to exercise. I
remember when I used to do office work, and I would struggle not to
fall asleep at my desk. My main strategies were to get up every half
hour and walk around the office, and most of all…….walk on my lunch
break rather than eat. I would eat at my desk during work, even if
just little snacks instead of a regular lunch.
I am sure that the advice to exercise for energy cannot have escaped
you, as it has been stressed repeatedly over the years. However, here
is an excerpt from the article “The Effects of Exercise on Energy
Levels,” by Paul Rubinato. The Ottawa Edge at
http://www.ottawaedge.com/oejune/feature/paulrexercise.shtml
“….the most impressive benefit of exercising is its ability to
increase the body's energy levels. It's a common misconception that
exercise makes you tired and drains your energy levels, however,
science has shown that exercise actually gives you extra energy and
increases well- being.”
“It may seem strange at first, that people should become so much
more energetic and productive as a result of expending energy. But
this confusion becomes more understandable, when we examine the ways
that exercise affects the chemistry of the brain and the workings of
the body.”
“With increased oxygen, the brain becomes more effective and more
active. Blood transports oxygen to the brain, so the greater the blood
flow to the brain, the greater its supply of nourishing oxygen. As you
increase your heartbeat with a vigorous workout, more blood surges
through your grey matter, and therefore more oxygen is absorbed by
your brain cells, and you feel more energetic. It's a simple
cause-and-effect relationship.”
“…..But oxygen isn't the only good thing that the blood carries to
the brain. It also carries glucose, the simple sugar that's the
primary fuel for the entire nervous system. The body's production of
glucose begins with the metabolism of carbohydrates. Various enzymes,
as well as your body's ability to use glucose to produce ATP, the most
important energy chemical in the body, control this production. When
you exercise, you increase the level of those enzymes, as well as
their activity. By increasing the level of enzymes, you'll have more
glucose, and you'll increase your body's ability to use it. That gives
you a greater supply of ATP, and therefore a greater supply of
energy.”
Provigil as a last resort!
Since caffeine withdrawal is temporary, I hate to see you become
dependent on another medication to help you, which may result in the
same feeling of fatigue when you quit using it. However, I did find
one reference to a clinic in California that was included in a lengthy
letter including an individual’s medications taken for Kleine-Levin
Syndrome, which included Provigil. The letter, with reference and a
link to The Center for Hormonal Health in Roseville, California, can
be found at http://www.klsfoundation.org/Discussion/_disc2/000000aa.htm
I surely hope you can take all this information and put it to good
use! I know you can beat your caffeine habit. It just takes time,
lifestyle and diet changes, and a lot of willpower!
Here’s to you!
umiat-ga
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