Caffeine is considered a drug, since it acts by modifying the state of the nervous system, specifically by increasing the activation of the body. Now… Does that mean that by consuming this substance we can become addicted?
In this article we will talk about whether caffeine addiction exists what disorders linked to this substance exist and what advice we can follow to avoid problems when taking products such as coffee.
Caffeine is a substance that is classified within the group of xanthines, a category that also includes theobromine, related to cocoa, and theophylline, linked to tea. On the other hand, caffeine has psychoactive effects, which means that it acts as a stimulant for the body, specifically the nervous system. It can be found in different foods such as tea or soft drinks, although the best known and most prominent is coffee.
Likewise, it has also been used as a component of drugs, with the purpose of achieving different functions: stimulating the nervous system, producing vasoconstriction or acting as a diuretic. The specific action that caffeine performs is to act as an antagonist of adenosine receptors Adenosine has a sedative and inhibitory action on the central nervous system. For this reason, caffeine, by acting as an antagonist, limits (inhibits) the action of adenosine.
Does caffeine addiction really exist?
Caffeine is considered a drug, being one of the most consumed worldwide. In fact, it is estimated that between 80 to 85% of adults consume it. If taken in moderation, this substance can have positive effects on the subject; The most notable is the increase in concentration and alertness, given its stimulating function, also being useful as a diuretic, because it helps reduce fluid retention.
The problem occurs when caffeine is consumed in excess, which can lead to intoxication and withdrawal syndrome and even lead to mental disorders such as altered mood or eating behavior, psychosis or anxiety.
The symptoms linked to caffeine intoxication vary depending on the amount of substance consumed daily: after consuming 100 mg daily, restlessness, nervousness, excitement, insomnia, altered intake and diuresis, which consists of urinary incontinence, can be observed; When the intake is increased to 1 g per day, the symptoms become more intense and we can report muscle contractions, logorrhea, described as verbal incontinence and acceleration of thought, increased heart rate, psychomotor agitation, and lack of feeling of fatigue.
The most recent version of the Diagnostic Manual of the American Psychiatric Association (DSM 5) has described two disorders linked to caffeine: intoxication and withdrawal. Intoxication is considered to be the symptoms produced after recently consuming caffeine (an amount greater than 250 mg), although this may vary depending on the characteristics of the subject and the frequency with which they drink caffeine. To make the diagnosis, 5 or more of the symptoms already mentioned such as restlessness, diuresis, logorrhea or tachycardia must be met. In addition, Maladaptive, dysfunctional psychological or behavioral changes must be present for the subject
Another disorder that we can diagnose is caffeine withdrawal, this can appear when stopping consuming caffeine or reducing the dose after prolonged consumption of the substance. The typical symptoms of withdrawal syndrome are the opposite of the symptoms produced by the substance. Thus, three or more symptoms must be met to diagnose caffeine withdrawal, such as: fatigue and drowsiness, decreased mood or difficulty concentrating, among others.
Despite the aforementioned symptoms linked to caffeine, We cannot consider that this drug generates a consumption disorder which consists of maladaptive patterns that produce discomfort or deterioration in the person’s quality of life.
For this reason, we will say that caffeine can be classified as a drug of abuse, but the risk that the subject’s life will be affected by an addiction that is, its consumption has an impact on its obligations or responsibilities, is low.
Signs that indicate you may be addicted to caffeine
Now that we know better what the main symptoms of intoxication and withdrawal are, Let’s see what signs in our daily lives can indicate that we suffer from caffeine addiction These can be observed after 24 hours without consuming the substance. That is, if we show withdrawal symptoms after stopping eating, we can consider that we show addiction.
On many occasions, abstinence, the discomfort that comes with stopping consuming the drug, is what tells us that we have an addiction, making it more difficult to identify it while we are using.
1. Headache
A characteristic symptom of withdrawal syndrome is headache. Upon entering the bloodstream, caein acts by constricting blood vessels. For this reason when we stop consuming caffeine, When the vessels widen again, we may notice a sensation of tension and pain in the head, linking with migraines and headaches. This discomfort can be variable, in terms of duration and intensity, but it is estimated that after about 2 or 9 days it subsides.
2. Increased feeling of fatigue
As we mentioned before, the influence of caffeine activates the nervous system, making subjects who consume it feel more active. The effect of caffeine as an antagonist of adenosine, related to the feeling of tiredness, means that after stopping consuming it, the body has problems getting used to the new state and we feel more tired and more fatigued It will take a few days for the body to regulate itself and act normally without the need for caffeine.
3. Decreased concentration
The decrease in caffeine and, therefore, the greater action of adenosine, which generates a greater feeling of fatigue in the subject, can lead to problems with concentration greater difficulty staying alert and being able to focus attention.
4. Mood change
As we have already seen, caffeine is a stimulant of the nervous system, thus leading to a greater feeling of energy and vitality in the individual that can be related to a more euphoric state of mind. When you stop consuming caffeine, less nervous activation with the consequent feeling of fatigue can lead to a more depressive mood more dull and with greater irritability when seeing the changes that have occurred in him.
Although stopping caffeine consumption usually leads to a greater feeling of tiredness and fatigue, we can also observe more anxious behavior, since the subject will feel the need to consume. The person will want to drink caffeine to try to reduce withdrawal symptoms
How to reduce discomfort due to caffeine withdrawal syndrome?
Given the discomfort that withdrawal symptoms can cause, it is advisable to take some measures in order to reduce their intensity and try to alleviate them more quickly. We will see how the majority of proposals made to overcome abstinence more easily coincide in pointing out the need to lead a healthy life, good lifestyle habits.
1. Eat a varied diet
One symptom that we can observe during caffeine withdrawal and that we have not yet mentioned is increased constipation. For this reason they can be of help to us eat foods with fiber or that help us with greater digestion
2. Practice sports
Sport shows multiple benefits both physically and mentally. It allows us to accelerate the metabolism, thus also helping to reduce constipation and providing greater activity and energy to the subject. Paradoxically, sport increases our energy level, thus combating the greater feeling of fatigue observed in caffeine withdrawal syndrome.
In the same way, it will also promote a better mood, since during sports practice endorphins are released, related to a lower sensation of pain and greater ease in feeling pleasure.
3. Drink water regularly
Staying hydrated is advice to follow in general. In reference to withdrawal symptoms and specifically headaches, drinking water regularly can help reduce this discomfort
4. Replace caffeine with another drink that also gives you energy
In order to replace caffeine, we can try drinks such as juices, smoothies or shakes that provide vitamins and nutrients to the body, at the same time that they can also help reduce constipation.
5. Sleep the necessary hours
A habit that people who drink coffee or caffeinated drinks frequently do is try to reduce sleepiness or fatigue by increasing the dose of caffeine consumed, but in this way we are only increasing the problem. The correct intervention would consist of dedicating the relevant time to sleep and rest.
