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According to experts, how to properly give up caffeine



Some people can not talk until they have drunk at least two cups of coffee. Caffeinated drinks such as coffee or tea are loaded with antioxidants and can lower the risk of diabetes. However, there are good reasons for a reduction. If you have stomach problems, feel nervous or have sleep problems, this may be a sign that you should reduce your daily Java consumption.

But complete elimination of caffeine is not easy for most people – or realistic – says Karen Ansel, R.D.N., author of Healing Superfoods for Anti-Aging .

So what should you do? Here are Ansel's tips for properly giving up caffeine:

For starters: Do not go into the cold turkey. Think again.

This means that your body will not enjoy the drastic shift.

"Your brain will have a backlash," she tells Men's Health .

Side effects are different for everyone but generally include headache, difficulty concentrating and fatigue.

Reduce weekly caffeine intake.

Instead of choosing "all or nothing," Ansel recommends reducing caffeine intake over a longer period of time. Set your goal to reduce consumption by about 25 percent per week. If you normally drink 1

4 coffees a week, drink 10 instead.

Or make your own blend of caffeinated and decaffeinated coffee. Your brew would. contain 75 percent caffeinated beans in the first week. Reduce this value to 50 percent the following week and keep it to a minimum.

Eat More Protein

Some studies suggest that high carbohydrate diets are associated with poorer sleep quality. A 2017 newspaper published in Sleep found that children who consumed more carbohydrates slept fewer hours per night. According to Ansel, a protein-rich note helps to increase energy because. A salad of vegetables and grilled chicken provides a healthy mix of carbohydrates and protein to energize you, she explains.

Create a new afternoon ritual.

Not everyone drinks caffeine for the pick-me-up. If you pick up an energy drink or latte every day at 2:00 pm, you may be exercising this habit out of habit. Replace this drink with a 10-minute walk to soak up the sun, exercise and energy. People who walked up stairs for 10 minutes received as much energy as they did from 50 milligrams of caffeine, like a shot of espresso, according to a 2017 release published in Physiology & Behavior]. Of course, you do not have to give up caffeine if it does your sleep or the health of your GI is not affected, says Ansel.

"Many people think they have to give up caffeine and do not do it," she says.

Do not go overboard. Compatibility varies from person to person, but most adults can safely consume up to 400 mg of caffeine or 24 ounces of coffee per day, she says.

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