How it Works
Caffeine works differently for everyone, but it typically stimulates the brain and helps concentration. Caffeine headaches can affect people who don’t normally suffer from headaches, or those who suffer from chronic headaches. According to the Mayo Clinic, caffeine headaches usually start a few hours after having caffeine and last for between two to nine hours.
It’s thought that caffeine operates as a kind of vasoconstrictor, when it’s suddenly taken away the vessels in our brains relax, expand and this can cause a kind of rebound headache. The feeling is often described as a dull, constant ache that progresses to a more intense throbbing. This headache can also affect sensitivity to bright light and loud sound, which can be a hard sensation to cope with.
Causes
The most likely cause of a caffeine headache is consuming too much caffeine, followed by sudden withdrawal. Caffeine is a vasoconstrictor and once it’s taken away, your blood vessels literally open up, or dilate, creating a throbbing or aching sensation – this is why some people report headaches when giving up coffee.
Caffeine affects everyone’s body differently, and one person might need at least three cups of coffee to have the same effect as another person drinking just one. If you’re used to consuming higher levels of caffeine (or coffee) and then stop suddenly, you may get a headache as your body is trying to adjust to the lack of stimulation.
Supportive Lifestyle Strategies
If you choose to stop drinking coffee, try to gradually reduce your intake. Your withdrawal symptoms, including any headaches, will be much less severe if you slowly reduce the amount of caffeine you drink each day.
Supplemental magnesium can help reduce the symptoms and duration of a headache. Research has shown thatMagnesium supplementation – around 300 to 600 milligrams – is useful in reducing the intensity of caffeine-withdrawal headaches. Drinking plenty of water and resting can also help reduce the time and intensity of caffeine headaches.
Professional Treatment
If headaches become particularly severe and disabling, visitors of a physician may be in order for further analysis and complex treatment. Adequate treatment may include a combination of medications that act on PAIN and concentration, in addition to preventive or supportive medication to block the headaches when they reoccur.
It’s also important to get an accurate diagnosis, as withdrawing caffeine can be accompanied by other physical and psychological symptoms, such as nausea, tremors, confusion and anxiety. Triggers such as stress and fatigue can also cause a rebound headache after ceasing caffeine consumption.
Other Reasons to Quit Coffee
Aside from headaches, there are other good reasons to quit coffee and reduce caffeine consumption. Caffeine consumption can be associated with heart palpitations, a higher risk of heart attacks and strokes, higher blood pressure, insomnia, and poor concentration.
Coffee can also trigger digestive issues such as stomach acidity, acid reflux, and irritable bowel syndrome. The sugar, cream and other sweet ingredients commonly added to coffee can lead to sugar crashes, bloating, weight gain, and food cravings.
Herbal Alternatives
In cases of caffeine withdrawal, many people have found it useful to resort to herbal remedies. Particularly adaptogenic herbs can help restore balance in the body and reduce distress levels when giving up coffee.
Furthermore, some herbal alternatives like Dandelion or Roasted Chicory root have similar taste and effects but without the caffeine. Moreover, the inclusion of medicinal mushrooms such as Chaga and Reishi can provide an atmosphere of calming and focus equivalent to that of caffeine, without the headaches.
Vitamins
Vitamins and minerals such as B6 and B12 and magnesium can be useful in the process of quitting coffee. Deficient levels are commonly found in many people and can play a role in increased caffeine dependency. In this case, increasing their intake of these through diet or supplementation can help reduce their need for coffee and the caffeine-withdrawal headaches.
Mindful Approaches
Mindful approaches such as yoga, meditation, tai chi, and qigong, are believed to accelerate the recovery of a person’s energy levels. These approaches can be helpful in dealing with insomnia and headaches related to caffeine consumption. Practicing mindfulness may also give a person more insight into how their bodies react to certain stressors and cues.
Final Considerations
Giving up coffee cold turkey can be tough and can be accompanied by a number of withdrawal symptoms. Caffeine headaches are only one of them. Identifying the underlying triggers for your craving of coffee is key to putting an end to the problem. Be mindful of what you ingest and actively explore healthier alternatives to jump start your day with.
