女子一到周末就头痛，上班就好转？医生提醒！
双语君约 4 分钟A 31-year-old woman surnamed Zheng in Zhejiang province was puzzled by a strange pattern: she experienced headaches only on weekends, while the pain disappeared once the workweek began.
When Zheng visited the neurology department at Zhejiang Provincial People's Hospital, doctor Lin Gaoping identified the cause as caffeine withdrawal.
withdrawal /wɪðˈdrɔːəl/ 戒断期
Like many busy professionals, Zheng had been drinking two cups of coffee every workday for nearly a decade. She previously drank coffee on weekends as well, but recently stopped doing so. Soon afterward, the headaches began.
长期饮用咖啡的人，腺苷受体会增加。当某一天不喝咖啡时，因为不需要与咖啡因“竞争”了，大量的腺苷便与腺苷受体结合，从而导致脑血管的扩张，引起头痛发作，被称为“咖啡戒断反应头痛”。
Lin explained that caffeine blocks adenosine receptors, which promote tiredness. Over time, habitual coffee drinkers develop an increased number of these receptors. When caffeine intake suddenly stops, adenosine activity rebounds, causing blood vessels in the brain to dilate and triggering what is commonly known as a caffeine withdrawal headache.
adenosine /ə'denəsɪn/ 腺苷
林高平表示，随着喝咖啡群体的不断扩大，像咖啡戒断反应等与咖啡相关的不适情况也随之增多。咖啡戒断反应具体表现因个体差异有所不同，有的人一停止喝咖啡就出现症状，也有人像郑女士一样，积累到某个节点才发生头痛。当然，还有人不会出现明显的戒断症状。
最终，在林高平的建议下，经过一段时间的调整，郑女士头痛症状基本消失。
戒断咖啡时，可以这么做
为避免及消除咖啡戒断反应，林高平医生提出以下建议：
❶ 不要突然完全停止喝咖啡，而是每天逐渐减少咖啡的饮用量，例如每天减少四分之一或二分之一杯，让身体有时间适应咖啡因水平的变化；
Gradually reducing coffee intake rather than stopping abruptly. For example, cut consumption by a quarter- or half-cup each day.
❷ 戒断咖啡时可能因身体脱水引发头痛。每天至少饮用1500-2000毫升水，保持身体水分平衡；
Drinking 1.5 to 2 liters of water daily to help prevent dehydration-related headaches.
❸ 睡眠不足或质量差可能加重戒断症状，每天保证7-8小时的高质量睡眠，有助于身体恢复和缓解头痛；
Getting seven to eight hours of quality sleep each night to support recovery.
❹ 多吃富含维生素B1、镁等营养素的食物，能帮助缓解头痛，如全麦面包、坚果、绿叶蔬菜等。
Eating foods rich in vitamin B1 and magnesium, such as whole-grain bread, nuts and leafy greens.
❺ 适度运动可以促进血液循环，释放内啡肽等神经递质，有助于改善心情和缓解头痛。
Engaging in moderate exercise to improve circulation and stimulate endorphin release, which may help improve mood and relieve pain.
一旦出现咖啡戒断反应头痛及其他原因不明的头痛，应前往医院明确病因，千万别想当然吃止痛药，以免耽误确诊与治疗。
这8类人不能盲目喝咖啡
此外需注意的是，虽然咖啡已经成了不少人的“上班必备”，但咖啡也并非适合所有人。以下群体不能盲目喝咖啡：睡眠不好的人；心律失常人群；有胃病的人群；肠易激综合征患者；骨质疏松人群；青光眼患者；儿童、青少年；孕妇和哺乳期女性。
记得提醒身边重要的人！
来源：中国青年报综合都市快报、潮新闻、科普中国等
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