30天不喝咖啡因的驚人效果,自然療法,柏格醫生 Dr Berg
Summary
TLDR这段视频探讨了咖啡因对人体的影响及完全戒除咖啡因的潜在益处。视频中提到,咖啡因是全球消费最广泛的精神活性物质,人们通常因习惯、口味喜好或提升能量而饮用含咖啡因的饮料。长期摄取咖啡因可能导致焦虑、高血压、消化问题等副作用。视频提出逐步减少咖啡因摄入的方法,并建议通过使用茶叶、草本咖啡替代品和适应性补充剂(如人参和柠檬香脂)来减轻戒断症状。此外,作者还分享了戴蓝光阻挡眼镜以改善睡眠质量的小技巧。
Takeaways
- 🚫 美国超过85%的成年人消费含咖啡因的饮料,儿童通过苏打水和能量饮料摄入大量咖啡因。
- ☕ 咖啡因是全球消费最广泛的精神活性物质,人们因习惯、口味或为增加能量和创造力而饮用。
- 🔍 咖啡因通过阻断促进睡眠周期的神经递质腺苷的受体,从而减少睡眠驱动,使人更清醒。
- 📉 长期大量饮用咖啡因会导致受体下调,需要越来越多的咖啡因来产生相同的效果。
- ⚠️ 咖啡因的负面影响包括焦虑、高血压、心率增快、心律失常、消化问题以及可能的过敏反应。
- 🌱 咖啡中含有较高水平的霉菌,尤其是脱咖啡因咖啡,因为咖啡因本身可以抑制霉菌生长。
- 🍃 建议选择优质有机咖啡,并限制每日摄入量,因为咖啡也会导致维生素B1的流失。
- 🔥 咖啡因不仅提神,还会刺激肾上腺素分泌,长期大量饮用可能过度刺激肾上腺,导致睡眠问题和压力增加。
- 🛑 戒断咖啡因可以减少焦虑,改善睡眠质量,降低血压和心率,减少牙齿污渍,并可能减少对肝脏的不良影响。
- 🌿 逐渐减少咖啡因摄入,可以通过先减少咖啡量,然后转向含咖啡因较少的抹茶或草本茶。
- 💊 补充B1和B12维生素,使用适应原如印度人参和柠檬香蜂草茶,可以减轻戒断症状。
- 🕶️ 减少电子设备屏幕的蓝光暴露,特别是在睡前两小时,可以帮助改善睡眠质量,减少对咖啡因的依赖。
Q & A
咖啡因是如何影响人体的睡眠周期的?
-咖啡因通过与人体内的腺苷受体结合来阻止腺苷,腺苷是一种促进睡眠周期的神经递质。这种阻断作用使人们感到更清醒,减少了疲劳和嗜睡的感觉。
为什么咖啡因会刺激肾上腺素的分泌?
-咖啡因不仅阻止了腺苷受体,还增加了肾上腺素的分泌,这是一种涉及压力反应和“战斗或逃跑”机制的神经递质。长期大量摄入咖啡因会导致肾上腺素持续受到刺激,可能导致睡眠问题和压力增加。
如果一个人停止摄入咖啡因30天,他们可能会经历哪些变化?
-停止摄入咖啡因可能会导致焦虑减少、睡眠质量提高、血压和心率恢复正常、牙齿变好(因为咖啡和茶会染色牙齿)、肝脏可能因为减少霉菌激活而受益,以及肾上腺的刺激减少。
咖啡因摄入过多会导致哪些不良反应?
-咖啡因摄入过多可能会导致焦虑、高血压、心率增快、心律不齐、消化问题(如胃炎或胃酸过多)、过敏反应,以及对肝脏的潜在刺激。
为什么去咖啡因的咖啡(decaf)中霉菌含量更高?
-咖啡因在植物中通常抑制霉菌生长,因此去咖啡因的咖啡由于咖啡因含量较低,可能会有更高的霉菌含量。这可能导致产生霉菌毒素(mycotoxins),对肝脏造成影响,尤其是对那些敏感的人来说。
如果我想减少咖啡因摄入,应该如何逐渐戒掉?
-可以逐渐从咖啡过渡到含有较少咖啡因的茶,如抹茶,然后再过渡到普通草本茶。同时,可以尝试使用不含咖啡因的茶,或者使用咖啡替代品,如toccino。
为什么咖啡会消耗体内的维生素B1?
-咖啡因是一种兴奋剂,长期大量饮用咖啡可能会导致维生素B1的消耗增加。如果不及时补充,可能会导致焦虑、紧张、不安、难以放松和睡眠问题。
有哪些方法可以帮助缓解戒断咖啡因时的不适症状?
-可以通过补充维生素B1和B12、使用适应原如印度人参(ashwagandha)、饮用柠檬香蜂草茶等方法来减轻戒断症状。
为什么建议减少咖啡摄入量,即使对于不敏感的人来说?
-减少咖啡摄入量有助于减少对肾上腺的刺激,改善睡眠质量,从而减少对咖啡因的依赖,提高整体健康状况。
为什么建议在睡前两小时避免使用电子设备?
-电子设备的屏幕发出的蓝光会干扰褪黑素的产生,褪黑素是一种调节睡眠的激素。使用蓝光阻挡眼镜可以在睡前两小时过滤掉这种光,有助于改善睡眠质量。
为什么说良好的睡眠对于减少咖啡因需求很重要?
-良好的睡眠有助于身体恢复和修复,包括肾上腺的恢复。如果睡眠充足,身体就不太可能依赖咖啡因来提神,从而减少了对咖啡因的需求。
Outlines
😀 咖啡因的广泛影响及其对睡眠周期的作用
本段讨论了如果30天不摄入咖啡因将会发生什么。超过85%的美国成年人会饮用含咖啡因的饮料,通常是咖啡或茶,儿童则通过苏打水和能量饮料摄入大量咖啡因。咖啡因是全球消费最广泛的精神活性物质,人们出于习惯或喜欢其味道而饮用,有些人则是为了增加能量或创造力。咖啡因通过阻断促进睡眠周期的神经递质腺苷的受体,使人更加清醒。长期摄入咖啡因会导致受体降级,需要越来越多的咖啡因才能产生相同的效果。此外,咖啡因的负面影响包括焦虑、高血压、心率问题、消化不良等,还可能刺激肾上腺素分泌,增加压力反应。
😌 减少咖啡因摄入的好处和过渡方法
本段讨论了减少咖啡因摄入的好处,包括减少焦虑、改善睡眠质量、降低血压和心率,以及减少对肾上腺的刺激。提出了逐渐减少咖啡因摄入的方法,如从咖啡过渡到含一半咖啡因的抹茶,再到普通草本茶,最终停止摄入或使用无咖啡因的茶。还建议使用B1和B12补充剂来减少戒断症状,以及使用适应原如印度人参和柠檬香蜂草茶来帮助缓解压力。此外,还提到了蓝光对睡眠的影响,建议在睡前两小时使用蓝光阻断眼镜来改善睡眠质量。
Mindmap
Keywords
💡咖啡因
💡腺苷
💡咖啡
💡戒断咖啡因
💡肾上腺
💡维生素B1
💡草药茶
💡抹茶
💡脱咖啡因咖啡
💡适应原
💡蓝光
Highlights
85%以上的美国成年人通常通过咖啡或茶摄入咖啡因。
咖啡因是全球最广泛消费的精神活性药物。
咖啡因可以提高创造力,记忆,反应速度,情绪以及空间记忆。
咖啡因通过阻断腺苷受体来抑制睡眠,使人更清醒。
长期大量摄入咖啡因会使受体适应性下降,需要更多咖啡因才能达到同样的效果。
咖啡因的消费可能导致焦虑、高血压、心律不齐等问题。
去除咖啡因的咖啡中霉菌的含量更高,因为咖啡因本身具有抑制霉菌生长的作用。
咖啡可能会损耗维生素B1,导致焦虑、紧张和睡眠难。
咖啡因刺激肾上腺分泌肾上腺素,过度刺激可能导致肾上腺疲劳。
减少咖啡因摄入可以改善睡眠质量和减少肾上腺的刺激。
逐渐减少咖啡摄入,转向含咖啡因较少的茶,可以帮助适应并减轻撤退症状。
戒除咖啡因后可能会体验到头痛、眩晕和情绪变化等撤退症状。
适量摄入适应原植物和维生素B1、B12可以帮助减轻咖啡因撤退症状。
使用蓝光阻断眼镜可以帮助改善睡眠质量。
减少咖啡因摄入并改善睡眠质量可以增强肾上腺健康。
Transcripts
so hypothetically what would happen if
you did not consume any caffeine for 30
days this is actually very interesting
over 85 percent of adults in the U.S
consume some type of beverage that gives
them caffeine usually in the form of
coffee or tea children consume a
tremendous amount of caffeine doing
sodas and energy drinks now I will
totally admit this right up front I am
addicted to coffee okay but I don't have
that much I mean it looks like this
cup is really large but if you get the
relative size it's pretty small this is
how much coffee I have every single day
only in the morning simply because I
used to abuse it in college I used to
drink pots of very very strong coffee it
kind of burnt out my adrenals but
caffeine is the most widely consumed
mind-altering drug on the planet and
people drink it out of habit they just
like the taste some people drink it to
increase their energy I drink it for
creativity it does actually seem to help
me become more creative in the morning
but in reality not because it gives me
energy it just basically makes me more
awake and so there is some data or
studies that shows that caffeine can
increase
certain
like conceptual memory reasoning
reaction speed mood and even spatial
memory and those people that have
insomnia they're fatigued or they have
jet lag it's in 60 different plants and
the reason why plants make it they make
it as a pesticide to kill insects by
either killing them directly or stunting
their growth but it works slightly
different in humans okay in humans it's
involved in a very specific
neurotransmitter called adenosine now
adenosine has many different functions
in the body one of the ones that relate
to caffeine is that it's involved in the
promotion of your sleep cycles so it
helps you go to sleep at night so let's
pretend this is adenosine the
neurotransmitter and this is the
receptor to activate it okay in the
cells so it goes in there and then it
opens up
this which basically activates your
ability to start feeling tired and
sleepy so that's what adenosine does but
what caffeine does is it comes in there
and it goes into the receptor for
adenosine like that preventing
then the scene to go into that receptor
so now we block this sleep molecule so
you become more awake so that's really
what's happening at the cellular level
and of course the more chronically you
drink caffeine uh the receptor
downgrades to the point where you need
more and more caffeine to create the
same effect so we talked about some of
the positive things about caffeine what
are some of the negative things that
would maybe motivate you to not do
caffeine for a month well a lot of
people have various symptoms that they
might not associate with that caffeine
like anxiety
high blood pressure
pulse rate
arrhythmias the loss of fluid digestive
problems like gastritis or increased
acid in your stomach and the other thing
that people don't realize about coffee
is that there's a very high level of
molds there's two specific molds that
grow in coffee and that mold can create
allergies it can create irritation to
the liver especially for those people
that are sensitive and this mold is a
more of a problem in decaf okay why
because the chemical caffeine in Plants
normally inhibits mold growth which is
interesting so the more the coffee is
processed like an instant coffee for
example you have higher levels of mold
and this creates mold toxins called
mycotoxins and these can affect the
liver for those people that are
sensitive especially if you're getting a
lot of this mold I noticed like one
thing when people start drinking coffee
sometimes uh they start sneezing or they
they feel kind of like this reaction
that you usually is the liver causing
some type of reaction you kind of get
rid of something so I think it's
important if you're going to drink
coffee
go for Quality go for organic
and try to keep your coffee to a smaller
amount one a day would be the best thing
because coffee also depletes you of
vitamin B1 and so if you're drinking
coffee a lot and you're not replacing
that B1 you may start feeling more
anxious nervous uh jittery
hard to relax hard to sleep excessive
thinking all the time so those are a lot
of the negatives but there's one
additional big negative that really I
think is the most important thing to
talk about and that is the stimulation
of the adrenal glands so not only does
caffeine block that neurotransmitter to
make you more awake it also increases
the adrenal uh neurotransmitter called
adrenaline so this is involved in the
stress response this is involved in the
flight or fight mechanism and so this is
more of a problem if you're drinking a
lot of coffee over a long period of time
because it you're just stimulating the
adrenals over and over and over and over
like I've done in college with so much
coffee like pots of very strong coffee
at first it was fine but then over the
months and years Coffee started losing
the effect I needed more and more and it
would stimulate my adrenals and then I
had problem sleeping and I was
really stressed out so a lot of people
want to get off caffeine just for that
aspect to to not stimulate the adrenals
so much to see how they would feel so
let's talk about what would happen if
you did come off of it so one way to
slowly and gradually come off this
caffeine is start to wean off the coffee
so I would do that for a few days get
used to it and then go find some matcha
tea it's a concentrated green tea powder
as a supplement and it has half the
caffeine as coffee so a cup of coffee is
like 140. this is 70 milligrams of
caffeine and you can do that for a while
until your body gets used to it and then
you graduate into regular herbal teas
that have roughly about 40 milligrams of
caffeine and as you're slowly graduating
off this higher amounts of caffeine your
body is going to adjust to it and then
at this point you have some options you
can either just stop the tea altogether
or use tea that has no caffeine in it
but that would be just kind of a rough
example of how you would graduate off a
higher level of caffeine and then I'll
give you Solutions on how to transition
without going through all those
withdrawal symptoms so number one I
think you would definitely feel less
anxiety you would have actually more B1
so you'd feel more calm you would
definitely have better sleep which will
then give you more energy during the day
your blood pressure might just go normal
your pulse rate will come down if you
had any type of arrhythmias or heart
palpitations those would probably
disappear you may even notice that your
teeth are better because coffee does
stain the teeth so does tea and you
might even find there's benefits to the
liver because there's going to be less
mold activation of some allergy that you
might have but I think the biggest thing
is you're going to have less stimulation
of the adrenals you're going to have
better adrenals that are not going to be
stimulated so often so what are some
good things you can do
you can do this very gradually by just
going from coffee to tea because tea has
less caffeine you're going to find that
these receptors start to adapt
to the point where we have much less
withdrawal symptoms as you go through
this because sometimes these withdrawal
symptoms could last for
maybe an entire week usually not more
than a week but it's it could happen in
a week where you get headaches dizziness
uh you feel tired mood changes
irritableness number two herbal coffee
substitutes like toccino and there's
many others as well and some of them are
actually quite good so you can
experiment with that also I would
recommend taking B1 and b12 those two
can actually greatly reduce the
withdrawal symptoms but I think there's
some other things you can do as well
like take adaptogens ashwagandha is
awesome it helps you tolerate stress
well certain mushrooms give the
adaptogen effect another one would be
lemon balm tea so these are just things
to make the transition easier but I
think for a lot of people it's
definitely worth trying especially if
you drink a lot of coffee and you have
some of the symptoms that I mentioned
now since we're on the topic of you know
something preventing your ability to
sleep I think a good night's sleep is a
very important thing in strengthening
your adrenal and also decreasing the
need for caffeine I'm going to give you
one little tip that I don't have in
other videos if you're sitting in front
of the TV or your computer or your cell
phone that blue light in the monitor
greatly messes with your um your
melatonin which can affect your sleep so
if you were to get a blue blocker type
Shades like this and where these the
last two hours before you go to sleep
you will find some amazing things
happening I've been using this recently
and just like two hours before I go to
sleep and I start to get tired a lot
faster because I'm filtering that blue
light that um keeps you up at night now
if you want to get more information
about sleep and wake up feeling
refreshed you have to watch this video
right here check it out
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