Coffee is a widely consumed beverage in America, often crediting it with providing them with energy boost and improved focus. Many have also heard that it may help prevent heart disease, diabetes and cancer; however, too much caffeine may cause health problems such as high blood pressure, jitteriness, gastrointestinal discomfort and insomnia if too much caffeine intake occurs. If this applies to you it might be wiser to reduce consumption or discontinue entirely.

Caffeine stimulates your central nervous system by blocking receptors in your brain that normally block an adenosine hormone, thus deactivating cortisol and insulin as natural stimulants and leading to sudden release of glucose into your bloodstream. This raises blood sugar levels quickly, leading you to feel hungry or fatigued more quickly while increasing risk of type 2 diabetes, coronary heart disease and Parkinson’s disease.

Caffeine can irritate both your stomach and intestines, increasing symptoms associated with gastrointestinal conditions like irritable bowel syndrome or inflammatory bowel disease. Caffeine may also interfere with sleep cycles, leaving you feeling tired during the daytime; in women it may worsen premenstrual tension and fibrocystic breast disease and speed up calcium loss from bones during menopausal transition periods.

Stopping abruptly can be challenging and cause withdrawal symptoms like headaches, jitters and irritability; for this reason it’s recommended that caffeine consumption be gradually reduced over several days. Advent Health suggests keeping a daily food and drink diary to help monitor how much caffeine you’re consuming; then gradually switch to decaf or try caffeine-free herbal teas as ways of cutting back.

University of Sydney researchers recently conducted an intriguing research study that demonstrated how switching your morning coffee for decaf could ease withdrawal symptoms for heavy drinkers. 61 coffee lovers who drank three or more cups a day participated in 24-hour caffeine breaks before filling out a questionnaire about withdrawal symptoms; many reported reduced or eliminated jitters, fatigue and irritability after switching over.

Make the switch easier by mixing a small amount of decaf with your regular cup of joe. Gradually decrease how much caffeinated java you drink by gradually adding more decaf until you reach your desired caffeine level. Or choose healthy alternatives like seltzer water or lemon water and bring it with you throughout the day to stay hydrated without adding to your caffeine consumption.

If you are struggling with withdrawal symptoms and find them overwhelming, speak to your physician. He or she can offer advice and tips to help break your caffeine addiction for good, including the possible prescription of caffeine-free herbal teas or medications to relieve withdrawal symptoms.