Tips To Beat a Caffeine Addiction

Caffeine is healthy in moderate doses, but consuming it in large amounts can cause severe health problems. For example, it can increase your risk of hypertension, prevent your liver from filtering out other toxins, contribute to tooth decay, weak bones, anxiety, headaches, disrupted sleep patterns, and dehydration, to name but a few.

If you want to cut out (or cut back on) caffeine from your diet, you must be aware of other products that contain caffeine as well as the withdrawal symptoms. Unfortunately, caffeine is not only present in coffee and soda. It can be found in tea, baked products, chocolate, and chewing gum.  

If you're thinking of cutting back or removing caffeine from your diet, you need to be prepared for possible withdrawal symptoms that may occur due to your body's shock at the lack of caffeine it is now getting. These withdrawal symptoms can include fatigue, depression, headaches, sleepiness, irritability, concentration problems, constipation, insomnia, anxiety, and nervousness.

But don't worry, you'll survive and the withdrawals won't be so bad if you make use of the following helpful tips:

1. Practice Deep Breathing 

Deep breathing can be used to fight caffeine withdrawals such as strong cravings, anxiety, and restlessness. At the same time, deep breathing helps to eliminate toxins from your body.
Method:
1. Lie on your back.
2. Place your hands on your abdomen and relax your muscles.
3. Inhale deeply through your nose, expanding your abdomen and then filling your lungs with air. Count to 5 as you inhale.
4. Hold your breath and count to 3.
5. Exhale slowly through your mouth while counting to 5.
6. Continue to do this for around 10 minutes.
If it isn't viable for you to lie down, you can carry out the exercise while sitting down instead. This ensures that you can do it anywhere and at any time.

2. Drink Plenty of Water

Drinking water is important for any addiction treatment, and caffeine addiction is no exception to this rule.
One of the ways your body gets rid of excess caffeine is through urine. If you drink more water, you will obviously urinate more, therefore speeding up the elimination of toxins from your body. Although the amount of water that you should consume depends entirely on your health, climatic conditions and physical activity levels, the majority of people should drink 8 to 10 glasses of water each day.
When you feel like you need a caffeine fix, it's a great time to reach for some water instead.

3. Sleep Tight

Getting enough sleep also aids in your fight against a caffeine addiction.
Drinking a cup of coffee before you go to sleep can make you feel more alert by blocking sleep-inducing chemicals in the brain and increasing the production of adrenaline (which will keep you awake). On the other hand, making an effort to sleep properly can help reduce your dependency on caffeine. The best way to do this is to have healthy sleep habits - you can do this by sleeping and getting up at a specific and consistent time each day.
If you get proper sleep, you will not need your cup of coffee when you wake up in the morning or to stay alert during the day.

4. Switch to Green Tea

If you end up having a strong craving for a warm beverage, something with caffeine, choose green tea.
Green tea has a lot less caffeine in it than regular coffee or black tea and also has the added benefits of being packed with powerful antioxidants. These antioxidants help get rid of harmful toxins from your body.
Drinking green tea will ultimately reduce your overall caffeine intake, so if you must have something with some caffeine in it then drink 4 to 5 cups of green tea a day instead of coffee.

5. Start Exercising 

When you exercise, your body is flooded with endorphins, which can help cure headaches (a common sign of caffeine withdrawal). Fatigue is also another common side effect of coming off caffeine, and this can also be fought off by increasing your daily activity. Exercise is especially important if you feel fatigued after waking up and your body is craving some caffeine - a 30 minute walk will shake off the fatigue and help you stay active.
Also, go for a short walk in the afternoon if you start to feel sleepy.

6. Take Magnesium Supplements 

Drinking too much coffee has been linked to magnesium deficiency, so by taking some magnesium supplements you will be addressing this deficiency. To add to this, you can fight caffeine withdrawal symptoms, such as loss of appetite, muscle weakness, disturbed sleep, and headaches, by taking magnesium supplements. Magnesium is also a natural energizer, thus it helps fight off tiredness and fatigue.
NOTE: Please consult your doctor before taking magnesium supplements. This is especially important if you suffer from heart or kidney disease, or are on some sort of medication.
If you don't want to take supplements, you can just increase your intake of magnesium - rich foods, such as bananas, almonds, beans, tofu, pumpkin seeds, soy milk, cashews, pecans, walnuts, potatoes with skin, whole grains, green leafy vegetables and yogurt.

7. Opt for Herbal Teas and Healthy Juices

 Herbal teas are another great alternative to your cup of coffee. You can make rejuvenating herbal teas with a wide variety of herbs such as licorice, rosemary, chicory and lavender.

If you're not a fan of herbs, consider replacing your cup of coffee with some healthy fruit juices or delicious smoothies. For example, you can make an energy-boosting drink by juicing together 2 cups of spinach and kale, 4 celery stalks, 1 green apple, 1/2 a cucumber and 1/2 a lemon. If you like, you can blend these along with some plain yogurt or coconut water to make a tasty green smoothie for breakfast.

8. Snack on Protein 

You might be in the habit of grabbing a cup of warm coffee or a soda when you feel fatigued in the afternoon, but you should have a protein-rich breakfast in the morning or reach for a protein-rich snack instead.
Eating breakfast that is high in protein will help you feel fuller and provide you with sustained energy that can be used throughout the day. Therefore, you should think about eating a few eggs for breakfast. If you feel fatigued in the afternoon, reach for some almonds, roasted nuts, or some seeds instead of coffee.

9. Make Peppermint Your Friend

 Peppermint leaves as well as oil can be used to alleviate the pain of withdrawal headaches.

If you're feeling a caffeine withdrawal headache coming on, place some peppermint oil on a handkerchief and start inhaling the lovely smell. You can even place some peppermint oil behind your ears or on your wrists. The scent of peppermint has been known to help reduce headaches.

Additional Tips

• Make a list of foods that contain caffeine and take it with you when you go grocery shopping so you know what to avoid.
• Start off small when quitting caffeine as suddenly taking it out of your diet can make you restless.
• Find someone who wants to quit with you as you can motivate each other not to break your promise. 
•  
• this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
  
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10 Remedies for Sore & Swollen Ankles, Feet and Legs

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Important: Regular swelling vs potential health risks

When experiencing swelling in the feet and legs, apply pressure to the area with a finger. If the dimple created by the finger remains for more than a couple of seconds, it may indicate oedema, which can be the result of heart, liver, or kidney problems. When this occurs, see a doctor at the first possible opportunity.

If you experience swelling in one leg but not the other, you should also see a doctor as this may be an indication of deep venous thrombosis (a blood clot blocking the blood vessels).

If the swelling is accompanied by shortness of breath, fever, bluish skin, and chest pains, get immediate medical attention.

10 Natural Remedies:

 1. Soak your feet in Epsom salts

Pour 250g of Epsom salt into a hot bath, and take a nice long soak. You can also add essential oils to the mix for enhanced relaxation. Your feet will thank you, your body will thank you, and you’ll emerge from that bath a happier person.

2. Massage the area

Massaging the painful area increases blood flow and moves the fluids that accumulate and cause the swelling. If you want to indulge, get someone to massage your feet for you, preferably with hot essential oils.

 3. Stop smoking

If you smoke tobacco (cigarettes, cigars, etc.), you should know that one of the many negative effects of nicotine is constriction of blood vessels, which can lead to sore feet.

4. Stay hydrated

When the caffeine and sodium we consume accumulate in the body, they can cause swelling and pain in the limbs. The best way to dilute them and flush them out is by drinking water. If you want to maximize the efficiency of hydration, squeeze a lemon or lime into the glass of water for a boost of vitamins and antioxidants.

5. Eat healthy, avoid excess salt

While we need salt for our body to function well, when we overdo it, it can have adverse effects. Reduce the amount of salt you consume every day, and consider cutting down on caffeine as well.

6. Elevate the legs

If you’re suffering from chronically sore legs/feet, try keep your legs elevated for 30 minutes, three times a day. You will notice a difference within a couple of days. Also, when you’re in bed, use a couple of pillows to prop up your feet. Elevating the legs helps to drain the excess fluids that causes the swelling and pain.

 7. Avoid sitting for prolonged periods

Whether you’re flying, taking the bus, or just sitting in an office all day, keeping your legs stationary can lead to pain and swelling. If you know you’re going to sit for a long period of time, make sure to stand up, stretch, and walk around every 20 minutes or so.

8. Use compression socks when traveling

If you’re going to fly overseas, another excellent solution is to use compression socks. These socks apply pressure to your feet, preventing fluid from building up – the main cause of swelling and pain in the feet.

9. Exercise

Exercise will help boost your cardiovascular system, which in turn will reduce the possibility of swelling in the limbs. Exercise increases blood-flow in the body and reduces weight.  

10. Take magnesium supplements
Magnesium is essential for our body’s function. That said, many people suffer from a magnesium deficiency. By adding magnesium to your system, you will improve your overall health, reduce hangover symptoms and suffer less pain in your extremities.