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Love your Lungs and quit Smoking!
It's World No Tobacco Day! We all succumb to being disillusioned from time to time, be it a red-flag romance, a fad diet, or blatantly ignoring signs of a food allergy because it’s a food we love that much- despite it making us ill. However, it is time we wake up to the illusion of the tobacco industry. There is a global epidemic of nicotine dependence. This harmful addiction causes us to pollute not only our own lungs but the lungs of others around us, especially those closest to us. Researchers all over the world are studying ways to stop tobacco and nicotine dependence. Take for example the following article published by Berkley News that discusses the scientific mechanisms underlying nicotine addictiveness in the brain, as well as the fact that most if not all of nic addicts experience sickness as a result of smoking. Researchers are currently designing methods to help eliminate nicotine dependence which include genetic editing technologies that would delete or create new receptors. What if we could intervene without dramatic pharmacological intervention? Imagine if something a simple as Microdosing could help stop this global epidemic of nicotine dependence? Despite the overwhelming evidence, ongoing research and even publicity of the dangers of nicotine, people continue to smoke. The prevalence of smokers worldwide has declined, however smoking remains common throughout most countries of the world and nicotine dependence continues to haunt our health and our youth. There is reason to be concerned for the nic addicts of Generation Z who have now turned to e-cigarettes, which is harmful for reasons similar to cigarettes and also comes with its own risks. It’s safe to say, there’s no “safe” alternative to smoking cigarettes and there’s no healthy way to use nicotine. Statistics and Interesting Facts According to the WHO, tobacco kills more than 8 million people each year. Of those 8 million it is estimated that more than 1.2 million of those people die from indirect use, or second-hand smoke. There are more than 7,000 chemicals in cigarette smoke and over 70% of those chemicals are linked to cancer. Not all these chemicals are added during the manufacturing phase but some are naturally a part of the tobacco plant itself. Tobacco kills half of its users that do not quit smoking, giving all the more incentive to call it quits. E-cigarettes are not considered less harmful, as they are known to carry heavy metals, volatile organic compounds and other cancer-causing chemicals. It is estimated that only 4% of users who try to quit are successful at quitting, indicating not only the level of nicotine addictiveness but also the reality that quitting smoking is an extremely difficult task. History of Tobacco: By now it is rather well known that legal drugs such as caffeine, sugar, alcohol, and nicotine are incredibly profitable products serving the addictions of millions of people worldwide. Tobacco should not be left behind when considering the reckless and morally questionable marketing tactics used by these common day industries. While tobacco itself has origins in the indigenous cultures of north and south Americas, what we know as modern day cigarettes is incomparable from how it was smoked by the indigenous people. Tobacco was initially derived from the leaves of a nightshade plant called, Nicotiana, hence nicotine, and it’s original use dates back to the Mayan people in Central America in the first century BC. It was later used by indigenous peoples for ritualistic uses and in ceremony. As colonization took place, the use and spread of tobacco increased. The modern usage of tobacco tends to be more impulsive and less ritualistic and cigarettes today are more harmful than the tobacco that was smoked in its original state. Natural does not mean healthy: While tobacco itself has many known toxic chemicals, manufactured cigarettes contain additional harmful substances that arise simply from the curing process. Curing tobacco is the process of drying the leaves to prepare them to be smoked, without curing the leaves smoking tobacco can be fatally dangerous due to high levels of nicotine and ammonia. All in all, whether the tobacco is natural or not, there are more than 7,000 chemicals found in cigarette smoke, and over 70% of those are linked to cancer. Marketing in the Tobacco Industry Perhaps the greatest 2 decades long marketing ploy of all times by the tobacco industry happened from the 1930s to 1950s, when physicians were recruited to test and approve cigarettes promising to the public that there was no health risk to smoking. Tobacco companies such as Camel’s cigarettes also forged false research studies to try to back their health claims used in their marketing, here is one such advertisement. You can imagine the influence this had on the masses, especially in a time when people relied almost exclusively on conventional medical doctors for their health concerns. Eventually science reversed its position on cigarettes and tobacco around the 1950s when research showing the link to cancer began to surface. By this time the tobacco industry was already embedded into culture, politics and the economy. There is now regulation concerning the tactics and health claims that tobacco companies are legally allowed to make, and each cigarette box comes with a warning label for the drug. One such example includes the following image: As you can see the imagery and wording is quite graphic, giving a much more accurate representation of the associated risks of smoking. Despite the graphic warning labels, including warning of cancer and death, there exists an estimated 1.1 billion smokers worldwide, correlated with 7.7 million deaths annually. Some of the highest proportions of young adult smokers are in Europe and southeast Asia. Is Smoking Really An Illusion? After this brutal history of marketing deception by media, medical doctors and politicians alike, many laws have now been enacted to correct these errors. In 1970 President Nixon signed the Public Health Cigarette Smoking Act banning cigarette ads from the radio and television. And as of 2019 in the United States the minimum age to buy cigarettes was raised to 21 years old. Cigarette packs are now filled with graphic images of broiled lungs, rotting teeth, injured children, people coughing up blood and warning labels of cancer, heart and lung disease, the injury of children and death. Yet it was estimated in 2020 that 32% of adults around the world were cigarette smokers, causing roughly 7 million deaths per year. We may think we’ve woken up, but currently there exists an estimated 1.1 billion smokers worldwide. Despite all of these warnings, statistics, lost and injured loved ones, why do we continue to light up a smoke? What is it about cigarettes that has us hooked to our dying breath and ignoring the injury of others and the planet in the process? How Cigarettes impact the Body and Brain: How does nicotine affect the brain? Nicotine enters the brain by passing the Blood Brain Barrier, it then acts as a neurotransmitter and stimulates the release of dopamine. As soon as nicotine is inhaled, it takes 10 seconds to enter the brain and have these effects. This characteristic of being so fast-acting contributes to the addictiveness of nicotine. Overtime the brain learns to adapt the effects of nicotine, building tolerance. This means that the more someone smokes, the greater the amount of nicotine is required to have the same effect on the individual. Nicotine can also be considered a stressor as it causes adrenaline to be released from the adrenal glands. Adrenaline, also called epinephrine, is a hormone that stimulates the central nervous system and causes increased heart rate, blood pressure and rate of breathing. Nicotine is even passed on in the milk of breastfeeding mothers and will be passed onto the fetus inside the womb of a pregnant mother. Overtime, nicotine causes negative effects on the heart, lungs, kidneys, and reproductive system in addition to increasing the likelihood of developing cancers of the mouth and throat, stomach, esophagus, kidney, pancreas, liver, bladder, cervix, colon, rectum, pancreas, breast, and leukemia. Why Nicotine is so Addictive: How much nicotine is needed to get addicted? With so many reasons for people to stop smoking and so many people who continue to smoke, we confront the ever-pressing question: what makes nicotine so addictive? A drug’s level of addictiveness is determined by how reinforcing it is. Drug reinforcement is related to the dopamine released in the brain from a drug, and how this surge of dopamine causes someone to come back for more. Dopamine is a neurotransmitter involved in pleasure and reward and plays a significant role in addiction. For more information about drugs and addiction please refer to the following article, From Drug to Natural Medicine. There are many reasons that nicotine is considered one of the most addictive drugs, even when compared to heroin and cocaine. One of those reasons is because as soon as someone inhales a cigarette, nicotine is immediately absorbed by the lungs and delivered to the brain stimulating instant release of dopamine. This surge of dopamine can be compared to an artificial reward, meaning that you are giving yourself an artificial feeling of “pleasure” which will eventually wear off. The addiction is not only coming from the brain and your subconscious desire for more pleasure, but the body also becomes dependent on the drug on a physiological level. This dependence causes physical illness when the drug is not received. Although nicotine is known as a “mild” drug, it is important to remember that it is extremely addictive and it still has very detrimental health effects even if they are not as immediately obvious as other drugs. Nicotine Withdrawal: Nicotine withdrawal is very real, and can be extremely painful and uncomfortable, which is why it is important to do so with guided and experienced supervision. Nicotine affects all parts of the body including the heart, blood vessels, brain, hormones, and more. When you quit, you are depleting your body of substances that it has become accustomed to, and even dependent on! Common side effects of nicotine withdrawal include symptoms like irritability, outbursts of anger, and difficulty concentrating. Feelings of sadness, depression and anxiety are also common with nicotine withdrawal. It is also common to have difficulty sleeping, restlessness, loss of appetite, nausea, vomiting, headaches and difficulty resisting strong urges and cravings to smoke. As common as it is for people to start smoking without any health advice, it is often just as common for someone to try to quit without health advice or medical support. This is part of the reason for such low success rates when it comes to quitting smoking. What you can do today to quit smoking: How many days does it take to break a nicotine addiction? Quitting Nicotine is not to be taken lightly. If you wish to quit, try to find support. Do what you can to build up a support system around you, not just one person but a few people close to you, trusted acquaintances, and even a coach, or a medical or health professional. Do not take it lightly just because it is a legal drug. It is very difficult to navigate the physical and emotional symptoms that you will face in this process. Make sure you are supported in your health by giving yourself ample time for rest, nourishment through foods and sunshine, and an accountability partner that will make it easier for you to stick to your commitment. The initial withdrawal cycle will be the worst, lasting around 3-5 days. This is when the most painful physical symptoms occur, and it often feels like an actual sickness. After day 5 for most people the nicotine is cleared out of the system. From this point the most difficult task is to overcome the strong physical and mental urges to smoke. It is important to avoid triggers during this time, including stress, environments with a lot of smokers, or any environment where you would typically engage through smoking. This can be near impossible for many people to have control over, so even if you must be in these environments, try to be conscious about it. An example would be to take your accountability partner with you while you attend a social event who can help be a support. Symptoms from quitting nicotine will last weeks after the last cigarette. It is common for people to feel mental symptoms of sadness, anxiety and depression when they quit smoking as the body is still working toward rebalancing back to its original state. Especially when these symptoms are experienced it is important to have a support system and a qualified guide who can help to ensure your safety and wellbeing. If you are quitting nicotine, and either it’s your first time or you have tried before and failed- you are so brave for going through this journey! It is not easy, and it is an accomplishment. Give yourself time, and treat yourself well in this time, try to avoid being overly harsh or critical of yourself. If you are supporting someone close to you while they quit, please try to find yourself some support as well. It can be very difficult and draining to witness someone in this circumstance, and it wears on the entire household. Remember to give yourself and those around you a lot of grace through the process. Can Microdosing help you stop smoking? An increasing amount of research is being dedicated to study psychedelics for the treatment of drug addiction. Research has emerged indicating the potential of psilocybin in treating nicotine addiction suggesting that mystical experiences might be the explanation for psilocybin being one of the most promising outcomes of addiction treatment. The topic of mystical experiences is an important one when considering the effects of micro dosing psilocybin. A mystical experience eludes to the recognition of a higher force outside of oneself, when time and space seem to dissolve. It is often associate with “ego death” and seems to be an explanation for why these substances have potential when dealing with mental illness and disorders such as drug addiction. Although micro dosing psilocybin will not emerge you into a full blown mystical experience, this element of mysticism is the nature of the medicine, and cannot go without recognition. When considering micro dosing as a support system to quit smoking, multiple factors will be at play in helping you quit. Intention – before you start micro dosing to quit smoking, we recommend you work together with a coach, therapist, or health professional to help set your intention of why you wish to quit smoking, what you want to gain from quitting, and how you want to feel by the end of your session. I recommend gaining as much clarity as you can considering not only what you will gain when you quit, but also what you might lose and how it will impact you and those around you if you don’t quit. Try to ask yourself honestly what your vision is for your future and if smoking is something that brings you deep fulfillment? Mysticism - The mushrooms work their magic even with a low dose. With the micro dosing approach you can expect more subtle hints of subconscious messages coming your way. This can be interpreted as your intuition, or downloads, but it’s likely that you will feel more attuned to a power greater than you, and more attuned to the higher power within you! This is the magic. Subconscious reprogramming – As micro dosing creates an environment of neuroplasticity in the brain, you will have the opportunity to introduce new beliefs and new habits that you prefer to carry with you in your life. This gives you the opportunity to leave smoking behind, along with the belief systems that come with it. Don’t expect any of this to happen overnight, the mushrooms only provide the right environment- you still must do the work. This is currently the best explanation for why psilocybin can be so effective with treating drug addiction. As stated by the researchers on the John’s Hopkins team, psilocybin may help break the addictive pattern of thoughts and behaviors that have become ingrained after years of smoking. Therefore, it is essential to keep your thoughts and beliefs at the focus during this process- the more patterns you can confront during your micro dosing session, the better. Researchers at John’s Hopkins carried out a fascinating study in which participants were given psilocybin in a controlled setting, with mental health professionals. The results of the study were phenomenal with over 80% of smokers being cigarette and nicotine free 6 months after the study ended. These were individuals who had been smoking cigarettes for an average of 31 years and who had previously tried to quit smoking before without success. This is quite substantial when considering other more conventional treatment options have a success rate of less than 30-35%. Smoking just isn’t sexy. While many might associate the act of smoking to rockstars, Hollywood actors, and even dreamy romance scenes in Paris, the associations cigarettes have of being anything other than harmful, life threatening and invasive need to change, immediately! Micro dosing is showing extremely promising results when it comes to helping people quit their addiction to nicotine. Perhaps it can help transform our entire world view toward nicotine addiction. Research suggests that the primary way in which psilocybin might be successful in treating nicotine addiction is the way in which it transforms our underlying belief system. The mushrooms are teaching us, once again, our beliefs and our thoughts really matter. Once we work on those, we can watch the world around us transform. Article written by Elise Renn
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Harmony: 5 Benefits for Emotional Wellness
At Earth Resonance we believe in medicine from the Earth, not a lab. We are highly selective in what we add to our product line. Besides our famous Natural Psilocybe we have developed a new product called Harmony to support a balanced mood and promote a positive life. The balance of mind, body, and spirit enables you to feel content and at peace with yourself and those around you. Microdosing psilocybin taken for therapeutic purposes can give many benefits. However, the integration phase that follows is crucial for maximizing the benefits of microdosing. To support your integration Cycle, Harmony helps to find balance in your life While there are various methods to promote harmony, the use of supplements can be helpful. The Harmony supplement can be a valuable addition to the integration cycle or when you feel you need to to take care of your emotional well being. Here are five ways in which it can help promote harmony. 1. Reduce Stress LevelsRhodiola rosea has been shown to modulate the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the body's response to stress, thereby reducing symptoms of stress, such as fatigue and exhaustion.(1) 2. Improve Cognitive FunctionAshwagandha's bioactive compounds, such as withanolides, have been shown to have neuroprotective effects and enhance brain function. (2) A double-blind, randomized, placebo-controlled study found that Ashwagandha supplementation significantly improved cognitive function, attention, and information processing speed in healthy individuals. (3) 3. Promote relaxation5-HTP, a precursor to serotonin found in Griffonia Seed, has been shown to promote relaxation and regulate mood. (4) In a randomized, double-blind, placebo-controlled study, 5-HTP supplementation led to a significant reduction in anxiety symptoms. (5) 4. Enhance Sleep QualityAshwagandha's ability to modulate GABA receptors, involved in sleep regulation, is responsible for its sleep-enhancing effects. A randomized, double-blind, placebo-controlled study found that Ashwagandha supplementation improved sleep quality and reduced sleep latency in individuals with insomnia. (6) 5. Boost Energy LevelsRhodiola rosea's ability to increase ATP production in the body, which is the energy currency of cells, is responsible for its energy-boosting effects. A randomized, double-blind, placebo-controlled study found that Rhodiola rosea supplementation significantly improved physical performance and reduced fatigue in individuals with fatigue-related disorders. (7) References:1. Darbinyan V, et al. Rhodiola rosea in stress induced fatigue – a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty. Phytomedicine. 2000;7(5):365-371.2. Mishra LC, Singh BB, Dagenais S. Scientific basis for the therapeutic use of Withania somnifera (ashwagandha): a review. Altern Med Rev. 2000;5(4):334-346.3. Choudhary D, Bhattacharyya S, Joshi K. Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial. J Evid Based Complementary Altern Med. 2017;22(1):96-106.4. Shaw K, Turner J, Del Mar C. Tryptophan and 5-hydroxytryptophan for depression. Cochrane Database Syst Rev. 2002;(1):CD003198.5. Jangid P, et al. Comparative study of efficacy of l-5-hydroxytryptophan and fluoxetine in patients presenting with first depressive episode. Asian J Psychiatr. 2013;6(1):29-34.6. Langade D, et al. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sleep Quality and Mental Alertness in Healthy Adults: A Double-Blind, Randomized, Placebo-Controlled Study. J Am Coll Nutr. 2019;38(4):310-315.7. Shevtsov VA, et al. A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work. Phytomedicine.
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Why caffeine is not supporting your wellbeing
Why Caffeine is not supporting your wellbeing You know that friend who can’t drink coffee without feeling shaky or anxious? Do you find that when you drink caffeine past noon you can’t sleep that night? Perhaps after you have a cup or two you find yourself extremely awake and energized but feeling restless and distracted? Despite the commonly known limitations and negative effects of caffeine, it is still an extremely touted substance. Many people look over the downfalls of caffeine simply because they enjoy the initial feeling of it, or because it’s become a part of their daily ritual! Perhaps you can relate to this? I know I can, I am a recovered self-proclaimed coffee addict and coinsurer who had to overcome my addiction and dependency to caffeine. Now, if you know that caffeine is not supporting your wellbeing, but you struggle to let it go, this is nothing to feel shame about. Awareness is the first step, and if you decide you want to change your relationship to caffeine, this article is to help educate you and shed insight to the physiological processes of caffeine. Caffeine is possibly the most widely accepted drug in the world. It is found in beverages such as coffee, teas, and even plants such as cacao and guarana. While caffeine may seem relatively harmless, it can have a negative impact on their overall wellbeing. Research on this topic can be conflicting. There are clinical studies that have shown ways in which caffeine can a positive impact on certain individuals. For example, one study highlights the suggestion that coffee may help prevent Alzheimer’s and Parkinson’s disease. Other suggested benefits include a lower risk of depression, improved heart health, and boosted energy. While all of this sounds great, it’s important to keep in mind that there is a lot of financial incentive to keep people consuming caffeine! After discovering my own health difficulties associated with my consumption of caffeine, I began studying the science behind this drug and found that there is much contradicting evidence to the research supporting caffeine consumption. I also found that it is significantly more challenging to come across these studies and rarely are they posted in the public media. Let’s explore some of the contradicting research studies of caffeine while we take a little dive into the science of the drug itself! How caffeine works in the body: Caffeine is a drug of the methylxanthine class of drugs and is considered a stimulant. It works by stimulating the central nervous system, heart, muscles and other organs. It affects the centers that control blood pressure and it is also known as a diuretic, which means that it increases the flow of urine. Caffeine is generally absorbed in the body through the digestive system. The short-term effects are usually experienced within 5-30 minutes and can last up to 12 hours depending on the individual. The most commonly known short term side effects of caffeine include increased breathing rate, increased heart rate, increased physical energy, increased mental alertness, increased frequency in urination, and rise in body temperature. Caffeine affects not only the brain and central nervous system but also the following organ systems: Circulatory and Respiratory Organs -increases blood pressure -can lead to irregular heart rhythms -causes the heart to work harder -can be dangerous for those with hypertension or heart issues Reproductive Organs: -caffeine consumption in pregnancy causes an increased heartrate and metabolism in the unborn baby -caffeine crosses through the placenta and can interfere with the unborn baby’s growth and development and can even lead to miscarriage -caffeine can affect fertility and can interrupt one’s ability to conceive -caffeine interferes with hormones including estrogen production necessary for pregnancy to occur Skeletal and Muscular Organs: -caffeine consumption interferes with absorption of calcium, short term this can lead to muscle aches, pains, cramping and twitching -the interference of calcium absorption over time can contribute to bone thinning Digestive System: -caffeine increases the amount of acid in the stomach -liver is responsible for processing and filtering extra caffeine in the body, which overtime can be stressful for the liver -people with ulcers or acid reflux should be extra cautious for caffeine consumption as caffeine will only exacerbate symptoms of stomach issues Symptoms of Caffeine overdose: Signs that you have consumed to much coffee may include: -Dizziness/headache -anxiety -irritability -acid reflux -depression -difficulty concentrating -thought disturbances -insomnia/sleeplessness -shaking or trembling hands -feeling of exhausting once the caffeine has worn off Neuroscience of Caffeine: Let’s get to the brainy stuff. How does caffeine work in the brain? As we discussed in the previous article, caffeine is a drug. This means that caffeine crosses the blood brain barrier, or the BBB and is notorious for its effect on Adenosine. Adenosine found commonly throughout the CNS and is considered both an excitatory and inhibitory neurotransmitter. It is well known for its inhibitory effects in which it promotes sleep, causes drowsiness, and suppresses arousal. What this means is that caffeine works by blocking feelings of tiredness and thus causes you to feel artificially awake. Physiologically adenosine is known to dilate blood vessels in the brain, and this would likely cause the effect of tiredness or fatigue. What we know about caffeine is that it constricts blood vessels, meaning it causes them to become more narrow and restrict blood flow. This phenomenon explains caffeine withdrawal headaches, as the caffeine wears off and the individual does not take a dose, this can cause the blood vessels to dilate allowing more blood flow to the brain and causing a headache to occur. According to the National Institute on Drug Abuse (NIDA), caffeine also works by enhancing dopamine signaling in the brain via the reward pathway system. This draws attention toward the addictive qualities of caffeine. Although caffeine produces withdrawals, the symptoms tend to be less severe than with other drugs. Caffeine produces symptoms of withdrawal; however, it is listed as a drug of dependence rather than a drug of addiction. This classification is made by the NIDA and the reason for this is because it produces a small rise in dopamine in the brain when compared to other more addictive drugs; including nicotine, amphetamines, and cocaine that produce a larger more excessive rush of dopamine. How to tell if my body is addicted to caffeine: The most common tell-tale sign that your body is addicted to caffeine is that you get a headache when you skip your daily dose. The best way to know if your body is addicted to the caffeine is to try a few days completely without it. If you experience bodily effects that typically are not present for you, this is known as a withdrawal. When you stop your caffeine dose, look out for these well-known signs of caffeine withdrawal: - fatigue - drowsiness - depressed mood - decreased alertness - decreased motivation - feeling foggy There are physical effects of caffeine overdose which can include symptoms of nausea, muscle pain, muscle stiffness/soreness, and even vomiting. Caffeine withdrawal symptoms can start anywhere from 11-24 hours after not consuming caffeine and can last anywhere from 2-9 days, so if you want to see if your body is addicted to caffeine, it would be important to give your body at least 7-9 days to see the full effects of your caffeine dependence. Contraindications of caffeine consumption Medically speaking, there are several situations in which certain individuals should refrain from caffeine. It is important to consider, if there are so many situations that caffeine can be harmful, then is this a good indication that as a society we may want to become more conscious of how we consume this substance. Some of these people and conditions are included in this list below: -mental health disorders including Anxiety disorders, Bipolar disorder, and schizophrenia -epilepsy -children -pregnancy and breastfeeding -Diabetes -Irritable Bowel Syndrome (IBS) -Parkinson’s Disease -Heart Conditions -stimulant drugs included Ephedrine -Adenosine -Antibiotics -Hormones including Estrogen -Medications for Depression -Stimulant drugs including Cocaine *Note! This is not medical advice and should not be replaced by the advice of a medical doctor. This list is not comprehensive and is only being shown to list examples of reasons for which people should avoid caffeine for medical reasons. Other concerns of Caffeine: Where does your caffeine come from? It is important to keep in mind the source of your caffeine. Even if you can tolerate the caffeine itself, it is wise to ensure that your caffeine is sourced from a product that is grown and produced responsibly for both you and the environment. Certain coffees have been tested positive for Mycotoxins which is a type of mold that can be dangerous for your health. It is also important to keep in mind the ethics of the company whether they are growing coffee beans or harvesting tea leaves, producing caffeinated beverages or energy bars, to know that the source is operating ethically and responsibly. Gender differences Much of the research that exists today concerning caffeine is not taking into consideration gender differences. A research study performed by the department of Exercise and Nutrition Sciences and the University of New York, Buffalo examined the gender differences in physiological response to caffeine. They found that male subjects had a more positive overall response to caffeine consumption than their female counterparts. Differences were shown primarily in cardiovascular responses and the researchers suggest that steroid hormones play a role in dictating these differences. Takeaway: Caffeine may not be the innocent substance many of us imagine it to be. While there is no use in demonizing it as a substance, it is important to disclose the possible harmful side effects it may have on us and our health. Even for those who do not seem to suffer harmful side effects from coffee, it is not something to be consumed limitlessly. We wish you have this conversation with you to help bring awareness to what we consume, and to better explain why it is important to eliminate caffeine from your diet during your micro dosing protocol. Even if you struggle from caffeine dependence and you wish to change it, be sure to be easy on yourself. Reach out to our team for support, talk to a friend, and most importantly give yourself time. Micro dosing can help to solidify changes you are making to your caffeine consumption so even if you are able to stop for your micro dosing journey you might be surprised that the changes further solidify by the end of your month. In the next article we will discuss the importance of eliminating caffeine for your micro dosing protocol and other ways to successfully reframe your mind around caffeine consumption. Citations: Temple JL, Ziegler AM. Gender Differences in Subjective and Physiological Responses to Caffeine and the Role of Steroid Hormones. J Caffeine Res. 2011 Mar;1(1):41-48. doi: 10.1089/jcr.2011.0005. PMID: 24761262; PMCID: PMC3621315. Levi C. Mycotoxins in coffee. J Assoc Off Anal Chem. 1980 Nov;63(6):1282-5. PMID: 7451391. Addicott MA, Yang LL, Peiffer AM, Burnett LR, Burdette JH, Chen MY, Hayasaka S, Kraft RA, Maldjian JA, Laurienti PJ. The effect of daily caffeine use on cerebral blood flow: How much caffeine can we tolerate? Hum Brain Mapp. 2009 Oct;30(10):3102-14. doi: 10.1002/hbm.20732. PMID: 19219847; PMCID: PMC2748160. Sajadi-Ernazarova KR, Anderson J, Dhakal A, Hamilton RJ. Caffeine Withdrawal. 2022 Sep 18. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan–. PMID: 28613541. Juliano LM, Griffiths RR. A critical review of caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity, and associated features. Psychopharmacology (Berl). 2004 Oct;176(1):1-29. doi: 10.1007/s00213-004-2000-x. Epub 2004 Sep 21. PMID: 15448977. Sebastião AM, Ribeiro JA. Adenosine receptors and the central nervous system. Handb Exp Pharmacol. 2009;(193):471-534. doi: 10.1007/978-3-540-89615-9_16. PMID: 19639292. Alasmari F. Caffeine induces neurobehavioral effects through modulating neurotransmitters. Saudi Pharm J. 2020 Apr;28(4):445-451. doi: 10.1016/j.jsps.2020.02.005. Epub 2020 Feb 17. PMID: 32273803; PMCID: PMC7132598. Hong CT, Chan L, Bai CH. The Effect of Caffeine on the Risk and Progression of Parkinson's Disease: A Meta-Analysis. Nutrients. 2020 Jun 22;12(6):1860. doi: 10.3390/nu12061860. PMID: 32580456; PMCID: PMC7353179. Temple JL, Bernard C, Lipshultz SE, Czachor JD, Westphal JA, Mestre MA. The Safety of Ingested Caffeine: A Comprehensive Review. Front Psychiatry. 2017 May 26;8:80. doi: 10.3389/fpsyt.2017.00080. PMID: 28603504; PMCID: PMC5445139.
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