咖啡上瘾有多快乐，突然戒断就有多痛苦！How happy it is to become addicted to coffee, and how painful it is to suddenly quit!

Review expert: Peng Guoqiu

Deputy Chief Physician of the Fourth Medical Center of the General Hospital of the Chinese People's Liberation Army

There's nothing that one cup of coffee can't solve. If there is, then two cups

For contemporary urbanites, coffee has long surpassed the realm of beverages. It is the "life-saving tool" for working people and the "key" to start the day. However, recently a 31 year old woman in Zhejiang's peculiar experience has hit the hot search: she has a splitting headache every weekend, but as soon as she goes to work or drinks coffee, her symptoms disappear immediately. Is this a 'work allergy' or a 'coffee dependency'?

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After a detailed diagnosis by doctors, the conclusion is surprising. This is not a case of "hard work" or slacking off at work, but a typical coffee withdrawal reaction. What exactly is going on here?

Why does my head ache like it's about to crack when I stop coffee?

To understand withdrawal headaches, we first need to understand how caffeine makes us "excited".

1. Seize the "fatigue receptor"

There is a substance called adenosine in our brain. It is like a key, inserted into the "adenosine receptor" lock hole of brain nerve cells. The more this key is inserted, the slower the activity of nerve cells, and we will feel tired and want to sleep.

The molecular structure of caffeine is very similar to adenosine. When you drink coffee, caffeine will "seize" the position of adenosine and block the keyhole in advance. Although the key couldn't be inserted, the drowsiness caused by adenosine was temporarily blocked. This is the principle of coffee refreshing, it does not make the brain more excited, but prevents the brain from perceiving fatigue.

2. Long term dependence leads to "receptor proliferation"

If you drink a large amount of coffee for a long time, your brain will find: "Why are there always outsiders occupying the position?" Therefore, in order to maintain balance, the brain will produce more adenosine receptors, so that when caffeine is "rotated", it can sensitively capture adenosine signals.

That's why many people find themselves drinking more coffee because they develop tolerance and need more caffeine to fill the newly added receptors and achieve the same energizing effect.

3. Stop drinking on weekends, blood vessels will rebound and dilate

Stop drinking coffee on weekends, but the newly added adenosine receptors in the brain will not "rest". Once the concentration of caffeine in the blood decreases, these receptors will crazily bind to adenosine that originally existed. This combination will trigger a series of physiological reactions, among which the most critical is causing cerebral vasodilation.

Abnormal dilation of cerebral blood vessels can compress brain tissue and induce pulsatile pain, also known as migraine. That's why Ms. Zheng has a splitting headache on weekends, but drinking coffee on weekdays causes her blood vessels to constrict and her headache actually disappears.

Image source: Litchi News

In addition to headaches, coffee withdrawal may also be accompanied by other symptoms. For example, emotional restlessness, difficulty concentrating, general fatigue, drowsiness, irritability, and some people may also experience mild nausea. This type of reaction usually occurs within 12 to 24 hours after stopping drinking coffee, and most people will gradually alleviate it after two or three days.

However, moderate consumption of coffee does not cause significant harm. It is generally believed that a daily intake of less than 400 milligrams of caffeine is safe for healthy adults. Some studies have found that drinking coffee in moderation may also be beneficial to health.

How to safely quit coffee without experiencing headaches?

1. Reduction method, don't use a one size fits all approach

Adopting a gradual reduction approach. For example, drinking 1.5 cups per day in the first week, 1 cup in the second week, and 0.5 cups in the third week, or transitioning to decaffeinated drinks with low calorie coffee or latte (high milk content, relatively low caffeine).

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2. Drink plenty of water and replenish fluids

Caffeine has a diuretic effect. When you stop consuming, the body's water balance is disrupted, which can easily lead to dehydration headaches. It is recommended to drink 1500-2000 milliliters of warm water every day during the withdrawal period.

3. Ensure sleep and relieve fatigue

During the withdrawal period, the body may experience fatigue and lack of concentration. It's better to take a break at this time than to force yourself. Ensuring 7-8 hours of high-quality sleep every night can help the brain restore balance faster and relieve headaches.

4. Eat some magnesium food

Research has shown that supplementing with magnesium elements such as nuts, spinach, and whole grains can help relax the nerves, relieve muscle tension, and alleviate headaches during withdrawal.

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Please put down your coffee cup for these 8 types of people

1. People with sleep disorders

The half-life of caffeine is about 4-6 hours. If your metabolism is slow, coffee in the afternoon can still excite the central nervous system at night.

2. Population with arrhythmia

Caffeine can stimulate the sympathetic nervous system, leading to an increase in heart rate. For people with arrhythmia problems such as atrial fibrillation and premature ventricular contractions, this may induce or worsen palpitations.

3. Patients with stomach diseases

Coffee can stimulate the secretion of stomach acid. For people with gastritis, gastric ulcers, and gastroesophageal reflux, drinking coffee on an empty stomach may cause stomach pain, acid reflux, heartburn, and even nausea and vomiting.

4. Patients with irritable bowel syndrome

Coffee has a prokinetic effect on the intestines, accelerating intestinal peristalsis. For patients with irritable bowel syndrome, this may cause the intestines to become irritable, leading to symptoms such as abdominal pain, bloating, and diarrhea.

5. Osteoporosis population

Caffeine has a mild diuretic effect and increases the excretion of calcium in urine. Although it has little impact on healthy individuals with a balanced diet, long-term excessive consumption can exacerbate bone loss in elderly individuals with insufficient calcium intake or osteoporosis patients.

6. Glaucoma patients

Research has found that caffeine can increase intraocular pressure. For individuals with a genetic predisposition to glaucoma or a risk of high intraocular pressure, excessive consumption of coffee may increase the risk of developing glaucoma.

7. Children and adolescents

Children's nervous system is not fully developed, and their ability to metabolize caffeine is weak. Caffeine may also interfere with calcium absorption and affect bone development. It is recommended that children and adolescents avoid drinking coffee.

8. Pregnant and lactating women

Fetuses and infants metabolize caffeine at a very slow rate, which may have an impact on the development of the nervous system. It is recommended for pregnant women to control their daily caffeine intake within 200 milligrams (approximately 1 cup).

Source: Digital Beijing Science Center