Experts point out a '3:1' trick for drinking coffee more effectively.

Many people drink coffee to stay more alert in the morning, but this effect diminishes with regular consumption. The following "3:1 with coffee" tip is said to help overcome this problem.

What is the "3:1 with coffee" tip?

Here's how to control your body's growing tolerance to caffeine. The key is to temporarily stop caffeine intake for one week each month, helping to reset your body's response to caffeine, according to Verywell Health (USA).

Specifically, to try this trick, drink coffee as usual for 3 weeks, then take a 1-week break. The caffeine-free week will allow your body to adjust, helping you feel the effects of coffee more clearly when you resume consumption the following week.

Try drinking coffee for 3 weeks, then take a week off, and see what the results are.

Photo: AI

"While there's no concrete scientific evidence to prove the 3:1 rule is optimal, some studies suggest that alternating caffeine use and discontinuation every few weeks may help increase the body's sensitivity to caffeine," says nutritionist Lindsay Malone of Case Western Reserve University (USA).

"After several weeks of consistently drinking coffee, a one-week break can help you feel the alertness it provides more clearly," adds nutritionist Lindsay Malone.

According to Dr. Dara Ford, director of the master's program in nutritional education at American University (USA), the 3:1 method may also be suitable for those who want to reduce their caffeine intake and lessen their dependence on it.

However, Ford noted that for some people, this strategy may cause them to experience caffeine withdrawal symptoms during their week off, such as headaches, fatigue, irritability, and reduced concentration.

Why is the body becoming less and less sensitive to caffeine?

Caffeine works by blocking adenosine—a substance that makes you sleepy—thereby helping you stay alert and focused. It also increases dopamine and several other neurotransmitters that improve mood and cognitive function.

However, expert Malone explains that over time, the brain will adapt by producing more adenosine receptors. At that point, caffeine will gradually lose its effectiveness, especially if you continue to consume it at the same dosage.

One study showed that the first day of caffeine use yielded the most noticeable effects, but the effect diminished over time. "In other words, you'll need a larger amount of caffeine to achieve the same level of alertness as on the first day," explains expert Malone.

If someone wants to restore their caffeine tolerance, there are several different approaches they can try.

Photo: AI

For that reason, many people initially drink only one cup of coffee a day, but gradually increase it to two or three cups to regain that initial feeling of alertness.

"However, not all of coffee's benefits diminish over time. Some effects related to improved concentration or mood may persist even with regular consumption. Each person also has a different caffeine tolerance, depending on genetic factors, dosage, and frequency of use," added expert Malone.

Here are some other tips for "resetting" your caffeine intake.

Dr. Ford said that if someone wants to re-establish caffeine tolerance, there are several different approaches they can try.

"The first thing people might try is stopping caffeine intake entirely. But this often comes with symptoms like headaches and fatigue; these can last from a few days to a week or longer," said Ford.

The time it takes for the body to readjust varies from person to person, but according to Ms. Ford, this process can take anywhere from one week to one month. Resetting caffeine tolerance is essentially about finding the method of consumption that works best for each individual's body and health.

Expert Malone suggests trying to adjust your drinking schedule; perhaps setting a "caffeine curfew" to avoid drinking coffee after 2 PM, for example.

"Instead of cutting caffeine out completely for a week, you can reduce it gradually, for example, by cutting back just one cup a day. If someone wants to reduce their dependence on caffeine, gradually decreasing consumption over time may be a better option," suggests Dr. Ford.

Source: https://thanhnien.vn/chuyen-gia-chi-ra-meo-31-de-uong-ca-phe-hieu-qua-hon-18525073121382603.htm