What is the “3:1 with coffee” tip?
Here's how to control your body's growing tolerance to caffeine. The trick is to temporarily stop consuming caffeine for 1 week every month, which helps reset your body's response to caffeine, according to Verywell Health (USA).
Specifically, to do this trick, you should drink coffee as usual for 3 weeks, then stop for 1 week. The week without caffeine will allow the body to adjust, thereby helping you feel the effects of coffee more clearly when you drink it again the following week.
Try drinking coffee for 3 weeks, then stop for 1 week, see what happens?
Photo: AI
“Although there is no specific scientific evidence to prove that the 3:1 rule is optimal, some studies show that alternating caffeine use and withdrawal every few weeks can help increase the body's sensitivity to caffeine,” said nutritionist Lindsay Malone, Case Western Reserve University (USA).
“After a few weeks of drinking coffee, a week off can help you feel the alertness effects of coffee more clearly,” adds nutritionist Lindsay Malone.
According to Dr. Dara Ford, director of the master's program in nutrition education at American University (USA), the 3:1 method can also be suitable for people who want to reduce their caffeine intake and become less dependent on it.
However, Ms. Ford notes, for some people, this strategy can cause them to experience “caffeine withdrawal” symptoms during the week off, such as headaches, fatigue, irritability and decreased concentration.
Why is the body becoming less and less "sensitive" to caffeine?
Caffeine works by blocking adenosine, a chemical that makes you sleepy, which helps you stay alert and focused. It also increases dopamine and other neurotransmitters that improve mood and cognition.
But over time, your brain adapts by creating more adenosine receptors, says Malone, so caffeine loses its effectiveness, especially if you continue to drink it at the same dose.
One study found that the first day of caffeine consumption had the greatest effect, but the effects gradually decreased over time. “In other words, you need more caffeine to achieve the same level of alertness as you did on day one,” Malone explains.
If someone wants to reset their caffeine tolerance, there are several different ways they can try.
Photo: AI
For that reason, many coffee drinkers initially only drink 1 cup per day, but gradually increase to 2 or 3 cups to regain the initial feeling of alertness.
“However, not all of the benefits of coffee fade over time. Some of the effects, such as improved focus or mood, may persist even if you drink it regularly. Individuals also have different tolerances for caffeine, depending on genetics, dosage, and frequency of use,” Malone adds.
Some other tips to “reset” your caffeine intake
If someone wants to reset their caffeine tolerance, there are a few different approaches they can try, says Dr. Ford.
“The first thing people can try is to stop taking caffeine completely. But this often comes with symptoms like headaches and fatigue that can last for days to a week or longer,” says Ford.
The time it takes for your body to reset varies from person to person, but Ford says it can take anywhere from a week to a month. Resetting your caffeine tolerance is really about finding the right caffeine intake for your body and health.
Malone recommends trying to adjust your drinking schedule accordingly; perhaps set a “caffeine curfew” so you don’t drink coffee after 2 p.m.
“Rather than cutting out caffeine completely for a week, you can gradually reduce it, for example by just one cup per day. If someone wants to reduce their caffeine dependence, gradually reducing their consumption over time may be a better option,” Dr. Ford suggests.
Source: https://thanhnien.vn/chuyen-gia-chi-ra-meo-31-de-uong-ca-phe-hieu-qua-hon-18525073121382603.htm
Comment (0)