Caffeine Blues_ Wake Up to the Hidden Dangers of America's #1 Drug ( PDFDrive )
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Mood Support
Serotonin is one of the brain’s pleasure and mood neurotransmitters. Since caffeine can raise (and then lower) serotonin levels in the brain,5 getting off caffeine too fast can affect some people s mood, especially if they’ve been drinking more than four cups a day. Using the Off the Bean strategy normally avoids this effect, but if you find that you’re feeling blue, you might add a natural mood elevator to your postcaffeine routine.
St. John’s wort is an herbal supplement that is extremely effective in raising serotonin levels. Look for a standardized concentrate providing twenty-five to fifty milligrams per dropper or capsule.
5-HTP is a natural tryptophan metabolite that helps to increase brain levels of serotonin. It is now available in healthfood stores. Suggested dose is fifty milligrams per day.
Detoxification Support
The three eliminative organs most affected by caffeine abuse are the liver, colon, and kidneys. The function of all three will be improved when you get off of caffeine. However, there may be an interim period during which you can accelerate their recovery by giving them herbal assistance.
The Liver: In the section about aging in Chapter 5, we learned that the liver detoxifies caffeine via a group of enzymes known as the cytochrome P450
system. This group of enzymes is responsible for breaking down most foreign substances in our bodies, so it’s called upon daily to remove from our bloodstream anything that might harm us. Long-term, high-dose caffeine use can tax this detox system. A herb known as milk thistle (silymarin) has been shown to enhance the activity of C-P450 enzymes so dramatically that it can be used as adjunct therapy in cases of liver disease.6, 7
The Colon: Because caffeine acts as a colonic stimulant, getting off the bean can result in sluggish elimination. In most people, this is easily remedied by increasing fiber intake. I recommend 100 percent pure psyllium powder without added dextrose. Psyllium in combination with a variety of brans (wheat, oat) is okay, but I do not recommend laxative ingredients such as senna or cascara because they work by irritating the lining of the intestine. Psyllium works by providing bulk and lubrication, which is more effective, safe, and gentle. Take a tablespoon mixed in juice in the evening.
The Kidneys: Here’s the good news: All you need to do is drink eight glasses of pure water or herbal tea daily and your kidneys will be just fine. If you suffer from recurrent cystitis or urinary tract infections (often exacerbated by caffeine), you may find the herbs parsley and uva ursi to be of benefit.
Boost Your Energy with Nutritional Supports
The following seven bioenergetic nutrients have been clinically proven to boost your natural energy supply. Start taking them at the beginning of your Off the Bean program. After a week of taking these nutrients, you should find yourself naturally awake and alert, with everincreasing energy that you can use to start an effective exercise program. These nutrients will also help you avoid the side effects of caffeine withdrawal. You can continue taking them indefinitely.
1. COENZYME Q10
Coenzyme Q10 (CoQlO) is one of a class of biochemicals known as ubiquinones. It is found in all living tissue and is essential for cellular respiration —that is, the conversion of fuel and oxygen to energy. As such, CoQlO has been called the “sparkplug” of life. While we normally get CoQlO from food, it is not considered a true vitamin because the liver can synthesize CoQlO from various ubiquinones obtained in the diet. For that reason, it has received little attention from nutrition researchers.
But we now know that the modern Western diet does not always supply necessary amounts of ubiquinones, and the liver does not always manufacture optimal amounts of CoQlO.8–9, 10, 11, 12 That can affect the way you feel and limit the amount of energy produced by your cells. Foods vary widely in their ubiquinone content, and food processing and cooking can dramatically reduce availability of these vital nutrients. The refining of wheat and rice, for example, can result in the loss of 80 percent of the ubiquinone content of the grain.13
Interestingly, it appears that CoQl 0 levels decline with age, and this may help explain why some people “run out of steam.”14 In placebo-controlled studies, middle-aged men given supplemental CoQlO report greater feelings of vigor,15 and, most important for this discussion, it has been found that the muscle content of CoQlO is directly related to exercise capacity and sports performance.16 Clearly, CoQlO is a primary ingredient in any program to enhance energy or jump-start an exercise routine. Suggested use: twenty to sixty milligrams per day.
2. ALPHA KETOGLUTARIC ACID (AKG)
AKG is another essential nutrient that plays a critical role in the Krebs cycle.
(Remember Biology 101: The Krebs cycle is the biochemical “assembly line”
that converts carbohydrates, fats, and protein into energy.) Human volunteers given AKG supplements experienced improvements not only in stamina, but also in respiratory efficiency.17 That means their bodies were extracting more oxygen (and thus more energy) from each breath. Surprisingly, AKG
supplements for the most part have only been used by athletes and bodybuilders.
But I have seen sedentary people gain significant energy benefits from this important nutrient, and when that happens, they do not remain sedentary for
long.
Important Notes Regarding AKG
1. Alpha ketoglutaric acid is an important supplement to take while you are decreasing your intake of caffeine. I believe it can play a valuable role not only in enhancing natural energy production, but also in stress management due to its conversion by the body to glutamate and then to gamma aminobutyric acid (GABA).18,19 GABA, you will remember from Chapters 3 and 4, is a natural anti-stress neurochemical synthesized by the brain, which produces feelings of calm attention. There is even evidence that raising GABA levels may help to overcome addiction, riot only to caffeine, but to other substances as well.20, 21
2. GABA is available as a nutritional supplement, but taking a GABA tablet will not provide the benefits you want. That’s because the complex molecule is quickly destroyed by the digestive system. Claims have also been made that supplementation with the amino acid L-gluta-mine can raise GABA levels, but this too is unlikely. One group of researchers termed glutamine a “metabolically remote” precursor for GABA.22 Thus, research strongly supports the use of alpha ketoglutaric acid to optimize GABA production by the brain and body.
Suggested use: 200 to 400 milligrams per day.
3. VITAMIN B-6
Many of the B vitamins are involved in energy production, but I include B-6
specifically because it has been shown to work as a cofactor with alpha ketoglutaric acid in enhancing exercise ability.23 This may be related to its role in the synthesis of hemoglobin and other oxygen transfer proteins.24 Importantly, B-6 (pyridoxine) is often poorly supplied by the American diet.25–26, 27 A recent nine-year survey of American women revealed that regardless of income level, mean intakes by women were below the RDA for six nutrients, including B-6, calcium, and magnesium.28
Once converted by the body to pyridoxine 5 phosphate (PLP), vitamin B-6
becomes an active coenzyme in literally hundreds of metabolic processes. For example, the utilization of any amino acid for energy production requires optimal levels of PLP. It is no surprise, then, to learn that exercise performance increased in a group of adolescents supplemented with B-6.29
Suggested use: 10 to 20 milligrams per day.
Suggested use: 10 to 20 milligrams per day.
4. CHROMIUM
Although the hype surrounding chromium supplements has been largely overblown (it won’t cause instant weight loss), the mineral is an important bioenergetic nutrient due to its cofactor role with insulin. In effect, insulin cannot do its job of delivering fuel to the cells of the body if there is insufficient chromium. Suboptimal chromium levels, therefore, will contribute directly to low metabolic efficiency.
Is chromium deficiency common? Studies conducted by the USDA show that the vast majo
rity of those tested were obtaining less than adequate amounts of this essential nutrient.30, 31 In another study of 216 healthy affluent American adults, more than 90 percent were receiving less than the minimum suggested amount of chromium in their diets.32 It is no surprise to find literally dozens of studies showing that chromium supplementation can increase insulin sensitivity, improve glucose tolerance, and enhance the bioenergetic potential of the human body.33–34, 35, 36, 37, 38
Suggested use: 200 to 300 micrograms per day as chromium polynicotinate.
5. POTASSIUM AND MAGNESIUM ASPARTATE
Aspartic acid is a natural organic acid present throughout your body that feeds into the Krebs cycle, and it is best stabilized by potassium and magnesium for supplemental use. I have been using these mineral aspartates for decades, and there is impressive scientific support for their use as antifatigue agents.39–40, 41
Suggested use: 200 to 400 milligrams per day.
6. GINSENG
Recommending ginseng is like telling someone to go buy some “transportation.”
What kind of transportation? A bicycle, car, and jet plane will all move you from Point A to Point B, but in vastly different ways. Likewise, there is a wide range of ginseng products available today, and some, using my analogy, would not even be considered roller skates.
Numerous plants are referred to as ginseng, but the two primary types are Siberian ginseng (Eleutherococcus senticocus) and Panax (or Korean) ginseng.
Manufacturers have marketed a “new” botanical extract known as ciwujia, but this turned out to be a variety of Siberian ginseng. Just to confuse the issue, there is also American ginseng (Panax quinquefolius).
Looking at the scientific literature on ginseng, you will find conflicting studies whose results vary according to methodology and even the actual type of ginseng used. If I had not seen significant improvements using ginseng in hundreds of patients, I would be tempted to write it off. Here is the problem: Studies purporting to evaluate ginseng may be using a “roller skate” substance or even worse. In fact, one laboratory analysis of fifty-four commercially available ginseng products revealed that 60 percent were worthless, and 25 percent contained no identifiable ginseng!42 Using one of these substances would obviously show no benefit.
Fortunately, standardized extracts are becoming available that have demonstrated and verifiable benefits (see Appendix B). And while I am not willing to say that ginseng will greatly boost exercise ability (like AKG and CoQIO), the herb has been shown to have antifatigue benefits and may also improve mood and general health.43–44, 45 For benefits, and especially since ginseng relaxes and dilates cerebral blood vessels,46 the herb has proven to be extremely useful in my Off the Bean program.
Suggested use: Fifty to 100 milligrams of standardized 15 percent extract, preferably in divided doses. Ideally, this would be a mixture of Siberian and Panax ginseng.
7. DHEA
I have described in Chapters 3 and 4 how DHEA plays an important role in maintaining youthful energy and strength. Unfortunately, DHEA levels decline remarkably as we age, so that by age seventy, most people are producing only about 15 to 20 percent of prime peak (the amount produced at age twenty-five).
My book The DHEA Breakthrough (Ballantine, 1996) presents a comprehensive program for restoring and maintaining prime peak levels of DHEA in order to maximize the body’s production of muscle tissue. It’s not just a matter of popping a few DHEA tablets. For purposes of this discussion, let me simply say that it is important to know how much DHEA your body is presently producing. If you are getting off caffeine, wait a few weeks before you have a DHEA test, because getting off caffeine will in itself boost your DHEA levels.
After you’ve been caffeine free for three or four weeks, I suggest you have a
saliva or blood test for DHEA (see Appendix B). If your levels are low, you may want to consult with your doctor and consider supplementing with DHEA.
That’s because low DHEA levels make exercise somewhat frustrating. You can lift weights for weeks and not see or feel much progress. With optimum DHEA levels, on the other hand, you will feel and see results in a matter of days. This doesn’t mean that women will get bulging muscles. Rather, you will have a renewed sense of strength and power that can be quite significant and enjoyable.
Additional Nutritional Supplements
Multivitamin/mineral. This is nutritional insurance against the shortfalls of even a good diet. Look for a high-potency, multidose formula (one or more tablets with each meal) rather than a one-per-day.
Make it hot. Cayenne will help counteract the vasoconstrictive effect of caffeine. It decreases risk for cardiovascular disease and is energizing. Cayenne increases circulation (especially to the hands and feet), improves digestion, and may enhance immunity. Add sparingly to foods and beverages.
Antioxidants.Without a doubt, antioxidants comprise the most important category of nutritional supplements, protecting the body from the damaging effects of pollution, stress, injury, and metabolic toxins known as free radicals. I highly recommend a comprehensive antioxidant supplement containing vitamins C and E, betacarotene, bioflavonoids, and extracts of pine bark, grape seed, and caffeine-free green tea.
Dietary Support
One of the reasons so many people require caffeine in the morning is that they have a low blood sugar reaction from breakfast. Today, breakfast typically consists of highly sweetened, refined carbohydrates such as commercial breakfast cereals, doughnuts, bagels, muffins, and croissants. Hitting your system with a whopping dose of carbos can raise blood sugar quickly, precipitating the release of insulin, which results in a blood-sugar crash shortly thereafter. This sets you up for midmorning fatigue, and the natural tendency is to reach for coffee.
Unfortunately, people getting off caffeine may try to get a replacement rush from sugar. Instead, try balancing protein with carbohydrates, and you’ll experience sustained energy throughout the morning. Don’t skip breakfast.
Studies show that this common mistake leads to mood and energy swings and overeating later in the day.
Breakfast suggestions: Eggs are a good choice a couple of times a week. Pass on the sausage and bacon chock full of saturated fat and nitrates. There are excellent and delicious soy sausages that, combined with toast and orange juice, will keep you energized for hours. As an option to eggs, try scrambled tofu (recipe from your favorite natural foods cookbook).
Yogurt is another good choice, but be careful. Commercial varieties often contain high amounts of sugar or artificial sweeteners. I suggest low-or nonfat plain yogurt, to which you can add fresh fruit and whole-grain cereal.
Blender drinks (shakes) are also popular breakfast options, but once again, most are far too high in carbohydrates and low in protein. Many of my clients have used commercial drink mixes and found that they feel good for an hour and then become hungry and tired. This is a classic blood-sugar roller-coaster effect.
When they replace the commercial shakes with a scoop of protein powder mixed in juice or low-fat milk, together with a banana or frozen fruit, their hunger is satisfied till lunch. For extra nutritional benefit, you can add some oat bran and/or a scoop of a multivitamin/mineral powder.
Adrenal Support
Just getting off caffeine will have a profound effect on your adrenal glands.
When they are no longer hammered by the daily stress of caffeine, the strength of your adrenals will gradually be restored by your body’s own healing power.
If you’ve been abusing your adrenals with caffeine for many years, you may need a little extra help. A group of herbs (mostly from Asia) have been used for centuries as adrenal support agents. Known as adaptogens, these herbs assist the body in dealing with physical, mental, and emotional stress.47–48, 49, 50 These adaptogenic herbs include:
• Siberian ginseng (Eleutherococcus senticosus)
• Schizandra (Schizandra chinensis)
• Astragalus (Astragalus membranaceus)
• sAhwagandha
(Withania somnifera)
• Ziziphus seed (Ziziphus spinosa)
• Withania extract (Withania somnifera)
• Gotu kola (Centella asiatica)
Look for herbal extracts, either liquid or capsules, that are standardized by their active ingredients. A dropperful of liquid extract, for example, can be added to your morning orange juice to start the day.
If you think you suffer from adrenal exhaustion, you may want to ask your doctor to order an Adrenal Stress Index Test, which uses your saliva to measure cortisol and DHEA over the course of a day. The lab then constructs a profile of your adrenal function and gives you and your physician specific information about therapeutic options and follow-up (see Appendix B). In addition, complementary therapies such as acupuncture may improve your adrenal function and provide additional support during the recovery period NUTRITION
FOR ADRENAL SUPPORT
Potassium is an important mineral for optimum health of your nervous system and adrenals. A high-sodium diet exacerbates low potassium intake and may retard adrenal recovery. Good sources of potassium are avocados bananas,
tomatoes, fresh fish, and herbal coffee.
Vitamin C, pantothenic acid, and B-complex vitamins are all important for adrenal health.
Note: I do not recommend adrenal glandular supplements made from bovine adrenal glands. There is no reliable scientific support for their use, and they may contain adrenal hormones. Thus, while these products can produce a shortterm boost, the side effects and long-term risks are unknown.
Exercise: The Closest Thing to the Fountain of Youth
We are creatures made for movement. Every part of our bodies works better when we exercise consistently, including not only the cardiovascular and respiratory systems, but the immune system, skeletal system, and digestive system as well. Exercise will dramatically enhance the benefits you receive from the Off the Bean program, but remember that the operative word is consistency.