You probably already know that caffeine is addictive, but did you know that it can negatively affect your endocrine system, moods and energy levels? In fact, daily caffeine intake, in the form of coffee, tea or caffeinated sodas, may subtly drain energy by flooding your body with stress hormones such as cortisol, which wears down the brain as well as other crucial organs and body systems.

"Many of our guests say that caffeine plays a part in their PMS or peri-menopausal symptoms, moodiness, fatigue, and anxiety", says Amy McDonald, spa director of El Monte Sagrado Living Resort and Spa in Taos, New Mexico. "People have trouble quitting though, because caffeine seems the only way to overcome fatigue".

"Caffeine triggers stress hormone production and stress hormones alter the delicate balance of your endocrine system", says Theresa Dale, Ph.D., a naturopath and founder of the California College of Natural Medicine in Santa Cruz, CA. "This is critical because your endocrine system is responsible for managing the production of hormones in balanced amounts". Stress hormones trigger anxiety, mood swings and insomnia, Dr. Dale continues. "Depending on your individual body biochemistry, caffeine intake may contribute to fatigue or mild to massive PMS, as well as menstrual cramps".

Because it stimulates adrenalin secretion, caffeine lights up the brain's pleasure centers, encouraging caffeine addiction. In addition, "while weakening the liver, which conjugates hormones, caffeine also causes blood sugar to fluctuate, maxing out the body's energy reserves", says Dr. Dale, author of "Revitalize Your Hormones", (John Wiley & Sons, 2005). Excess caffeine can also cause twitching skeletal muscles, abdominal pain, nausea and dehydration.

Nine out of ten Americans use caffeine in some form, averaging 200 mg a day, the equivalent of about two cups of coffee. And although caffeine is not considered as deadly as tobacco, it has been officially added to the World Health Organization's and the U.S. National Institute of Health's (NIH) lists of addictive substances.

"Caffeine is known to be a factor in health problems such as premenstrual syndrome, anxiety, depression, chronic headaches, fatigue, heart palpitations, ulcers, etc"., says Dr. Steve Salvatore, medical director of Juva Health and Wellness Center in New York, where multimodal therapies for stress management include kicking caffeine. "While some people are far more sensitive to its effects than others", he notes, "cutting out caffeine can help you reduce stress in your life and cultivate inner peace".

how caffeine cranks you up and makes you crash

Caffeine is quickly absorbed into most tissues (including the placenta) and works by activating the sympathetic, or fight-or-flight, nervous system. Caffeine fires up the brain and triggers the adrenal glands to secrete adrenaline, which in turn increases heart rate, respiration, and blood pressure. The liver responds to this by releasing glucose, and blood sugar spikes, making you feel that caffeine "buzz". By activating the pleasure centers of the brain, caffeine readjusts hormone levels and causes users to crash a few hours after intake, thus priming them to drink another cup of coffee or tea.

The caffeine high taxes mind and body by causing adrenal exhaustion, making blood sugar levels go bungee jumping, which leads to fatigue. Unlike other stimulants, such as licorice or ginseng (which build energy and nourish the body), caffeine depletes vitamin and mineral stores. Coffee exerts particularly negative affects on the body's ability to absorb iron and calcium: some research strongly suggests that women who drink as few as two cups of coffee a day who are deficient in calcium greatly increase their risk of osteoporosis.

All caffeine users endure over-worked adrenal glands, which can become unable to respond to stress. The problem with regular caffeine use is that your body needs more and more caffeine to transcend exhaustion, and the addiction grows more intense.

"It takes about three days to break this cycle and eliminate caffeine from you system", says Dr. Dale. When you stop taking caffeine, expect to feel tired and irritable. You may develop headaches or have trouble sleeping, too, says Dale, who has helped hundreds of patients give up caffeine and rebuild their endocrine system and energy stores.

find bliss by kicking caffeine

Given that coffee and tea are sold in most public places, liberating yourself from caffeine may take more than mere willpower. In case you need a miracle, we're offering you a proven effective plan. It's based on strategies that naturopaths, personal trainers, spa professionals and M.D.s dispense to those seeking calmer nerves, improved sleep, more energy, and inner peace.

Give yourself at least one month to learning how to live without caffeine. If you are especially tired and crave caffeine to overcome exhaustion, consider seeing a naturopath or holistic physician. If you follow the steps below, however, chances are high that you will feel so revitalized that caffeine will become utterly unnecessary.

how to quit

1. Visualize waking up energized. Before you reduce your caffeine intake, Erich Worster of the Healing Arts Spa on Green Street in Gainesville, Georgia, suggests imagining yourself calmly and strongly meeting the day and starting work without your customary cup-- or two. Visualize yourself responding capably to stresses and obstacles at work.

2. Do some simple, deep slow breathing exercises to get blood and oxygen flowing as soon when you wake up every morning. "Deep breathing gives you a quick energy hit and helps reduce caffeine cravings", says Tucson, AZ. personal trainer Nordine Zouareg, who teaches pranayama and other breathing techniques to clients.

3. Start reducing caffeine intake slowly. Dr. Salvatore of Juva Health and Wellness Center advises that you cut coffee or tea consumption in half, and continue to halve your intake every couple of days. You may want to drink decaffeinated coffee as you make the switch.

4. Keep a notebook of exactly how much caffeine you drink, and when, so you can track your progress.

5. "Drink healthy coffee and tea substitutes such as delicious Dacopa, which is made from tuberose roots and has a roasted, coffee-like taste", says Dr. Dale. "You may also want to try herbal milk thistle tea, which supports liver function and therefore hormone balance. Also try chamomile or passionflower tea, both of which calm the nerves". Avoid caffeinated soft drinks and chocolate, which contains caffeine, and watch out for caffeine-laden over-the-counter drugs. FYI, Anacin has 30 mg of caffeine, Dristan has 16.2 mg, and No Doz has 100 mg. Steer clear of herbal products that contain caffeine, including guarana, kola or mate, adds Dr. Dale.

6. Always carry a bottle of water with you or bring a thermos with you to work, the gym and elsewhere so you can maintain your regimen, says Sheila Cluff, owner of the California destination spa, The Oaks at Ojai.

7. Do at least 30 minutes of aerobic exercise, such as fast walking, swimming, cycling or stair climbing each day. "This will help improve your energy level and decrease caffeine cravings", says Zouareg.

8. Avoid places where you used to buy and/or drink coffee or tea. "If this means switching your route to get to work, then so be it", says clinical psychologist Leesa Sklover-Filgate, Ph.D. of Canyon Ranch in the Berkshires. "The goal is to change old behaviors by substituting them with new ones".

9. Write a letter to yourself thanking your body and mind for giving up caffeine. Make it official and put it in writing; this physical document of your success will reinforce your resolve.

10. When you've gone two months without caffeine, "Calculate how much money you would have spent in those months on coffee or tea", suggests Erich Worster of the Healing Arts Spa on Green Street. Spend it on a yoga class or a massage, or something else that will help you celebrate your newfound calm", Worster suggests.

To find out more about how to manage stress, balance hormones and kick caffeine, go to:
www.wellnesscenter.net

To locate organic passion flower and other calming teas, go to: www.choiceorganicteas.com

To locate a licensed holistic physician near you, go to:
www.holisticmedicine.org

For a vendor of caffeine drink substitutes near you, go to: www.wholefoodsmarket.com

To learn about the Healing Arts Spa on Green Street, go to: www.spaongreenstreet.com

For information on Canyon Ranch's wellness programs, go to: www.canyonranch.com

Find more information on El Monte Sagrado Living Resort and Spa: www.elmontesagrado.com

Regardless of your motivation for cutting out caffeine, giving up this time-honored stimulant affords 21st century humans a relatively easy way to enjoy physical, mental and spiritual serenity...for that reason alone, it may be worth kicking the stuff.