Fatigue and Caffeine...A Slippery Slope
"caffeine is just borrowing energy from tomorrow"
There can be many different reasons why we come into periods of intense fatigue and these reasons should be addressed but what about short term survival? If a cup of coffee can at least get me through this one class or this meeting, then isn’t that worth it? Ok, yes, but to what end?
The use of caffeine is obviously very helpful in the short term but for the person who is suffering from fatigue, it can be very problematic in the long run. Healing the root of fatigue is nearly impossible when masking with stimulants. Perhaps a person’s fatigue is due to stress. Caffeine causes stress on the nervous system, for some, this is helpful and keeps them more resilient. For the more sensitive, this reaction causes anxiety with more stressful thoughts circulating and a flood of too many stress hormones. When continuing to take in caffeine, this vicious cycle just continues to snowball, never giving the body a break.
The Break Up
For most people, breaking up with caffeine is probably temporary. I love coffee and we have been “on again, off again” since I was 17. It’s ok to experiment with coming back to it when you feel strong enough. Take a six month break. Take a year break. Try tea, try cacao.
I have seen statistics that say about half of the population have a physically addictive attachment to caffeine that causes some pretty severe withdrawal symptoms and about half the population could quit cold turkey without so much as a headache. Figure out which one you are and plan accordingly.
For the very sensitive, I recommend doing this process slowly. Not so slowly that you drag it out and procrastinate, however. Map out a two week process if you know you have to work and will be busy, if you have some time off or some easy days, you could bump it up into a one week process.
SLOW
The reduction process can be as simple as less and less coffee in your cup each day. Drink in out of one of those glass Pyrex liquid measuring cups with the handle. All of the lines can be your guide. Reducing just a little bit each day for two weeks can be a nice, slow steady way to go. Alternatively, mixing in decaf to your grounds can be a great way to trick yourself. Carefully measuring the ratio of regular vs decaf grounds each morning and then slowly transitioning.
Teas and products with low caffeine can be a nice way to ride out the two weeks with a softer hit of caffeine. Coffee interacts with the body in a very punchy aggressive way but green or black teas can be a little more gentle for the transition.
FAST
This method is quick and dirty and involves over the counter medications which I normally caution people against but I have to admit, I am a bit of a cheater sometimes! So, if you think your gut is strong and intact then, by all means, but if you think you may be too sensitive, don’t do it! Another concern-the use of blood thinners can cause bruising on the very sensitive.
For this method, you will need caffeine pills and your aspirin of choice.
The caffeine pill needs to be a pill or tablet and not a capsule. You will take the full amount that is equivalent to your regular coffee intake, one dose is usually 65mg of caffeine which is about the same as a cup of coffee.
Cut your caffeine pill into fourths with a very sharp knife and start planning your reduction. You will reduce by fourths each day. If you normally drink a lot of coffee this will take a little longer but just push through. The aspirin is for the headaches because they will likely start the second or third day.
The Short Term Survival/Hacks
How do we get through this with an intense energy dip when already suffering from fatigue? One day at a time. Plan for naps, plan for time off work. Plan for a break from exercise. Plan for pre-made meals. Don’t make plans with people and do not do anything too taxing. Schedule acupuncture! We have many energizing techniques in our tool belt.
Herbs and supplements can be great “energy hacks” to get you through the transition. These can be found at a Co-Op or Whole Foods, as well as through the online vendors I order from. It is advisable to work with your own acupuncturist, naturopath or other natural care provider to zero in on the best fit for you but here are my general recommendations:
Ren Shen/Ginseng is the number one most stimulating herb. While I do not recommend it for long term use for everyone, it can certainly get you through the short term. 400mg is a great place to start each morning and a half dose in the afternoon, just not too late.
Rhodiola is another awesome herb for energy, 100mg is advised in the AM and again after lunch.
L-theanine is a chemical compound found in tea and can cause a very calm but focused reaction which could help a person to get through their tasks and responsibilities. Dosages can be around 100mg to get you through a specific task a few times per day.
Liver! Eating liver or taking a liver supplement is like popping an energy pill. I do not like to cook with it so I cut it up tiny and freeze the little pieces, I then pop them like a pill with my meals. Consuming an ounce every day should be a great boost.
Chaga mushrooms can be very stimulating and enhance concentration. This mushroom is best taken in supplement form and more commonly now I am seeing the powder version everywhere that you can add to a beverage. Take some in the AM and some after lunch.
If you are a tobacco user, do not quit tobacco and caffeine at the same time. Tobacco is a stimulant and could actually help support you during the withdrawal. Same goes for Marijuana, depending on how your body reacts to it and what strain you use.
Another hack for getting through is being in the beginning stages of ketosis. When you get over the keto flu and get started in ketosis, the natural energy that flows every day is almost jarring. This time would be the best for getting over a caffeine addiction because the natural stimulation in the brain is enough to get you through the day to day responsibilities.
Long Term Plan Routines
Looking at the next six months to a year, do you think you will miss the ritual of morning coffee? Does the hot beverage comfort you or help you poop? There are dozens of caffeine free, coffee like beverages on the market to choose from. I love Rasa, but there's Dandy Blend, golden milk, powdered adaptogenic mushrooms, chicory coffee and many more. A warming beverage can stimulate bowels in much the same way coffee does and perhaps there are other things in your diet and lifestyle to take another look at in that regard.
Menstruating women, I invite you to observe changes in PMS, cramps and bleeding when taking coffee out of the equation. Many will find profound changes.
If you feel like you need support, I am here for you. Reach out for supportive holistic coaching and we can work together on this.