喝咖啡導致頭痛的簡單處理法？

這篇文章很長，我會慢慢翻譯的。有興趣，心又急的人可以自己看，或者使用百度翻譯，自己看。

原文出處：Coffee Science機構

原文地址：http://www.coffeescience.org/caffeine-headache-easy-solution/

With an estimated 90 percent of Americans consuming caffeine every day – as a daily 「fix」 for some – caffeine headaches have become a rather common occurrence.

美國大約有90%的人每天早晨喝咖啡。所以如何解決喝咖啡導致頭痛就成了很常見的事情。

Caffeine is the most popular drug in the world. It can be found in many foods and beverages, including coffee, tea, and soft drinks. Caffeine is highly regarded and socially accepted in modern culture, which often leads to excess consumption. In fact, the common reference for the first cup of coffee of the day as 「a much-needed fix」 can mask a possible caffeine addiction and dependency on caffeine』s stimulating effect.

咖啡因是世界上最常見的藥物。很多食品和飲料里都含有咖啡因，例如咖啡、茶、和其它軟飲料。現在社會文化高度接受咖啡因，因此飲用者甚眾。實際上，如果每天早晨一定要飲用一杯咖啡，往往標誌著咖啡因上癮和依賴性。

As with other drugs, caffeine affects people differently depending on how much and how often they use. If you take the recommended amount of caffeine in moderation, it will likely stimulate your nervous system and boost your productivity without any adverse effects. But if you consume excess caffeine, the effect could be negative, usually with sedation and a rebound headache.

與其它藥物類似，咖啡因對不同人的影響作用，會因為咖啡因的攝入量多少和攝取的頻繁程度不同而是不一樣的。如果你按照推薦的適度攝入量攝取咖啡因，它的作用除了刺激你的神經系統，提升工作效率外，基本沒有什麼不良反應。但如果你攝取過多的咖啡因，其作用可能是相反的，通常是鎮靜作用和反覆性頭疼。

Excess caffeine consumption is known to cause a number of physical, mental, and psychological effects, with the most characteristic one being the caffeine headache. The headache originates from behind the eyes and gradually spread to the front of the forehead as it intensifies, becoming quite debilitating.

眾所周知，過量攝入咖啡因會引起身體、精神和心理上的一些影響，其中最典型的就是咖啡因引起的頭痛。頭痛從眼睛後面開始，隨著它的加劇，逐漸擴散到前額的前部，變得非常虛弱。

In some cases, the caffeine-induced headache can trigger a migraine; though for most people, it is moderately painful with varied severity depending on the cause.

在某些情況下，咖啡因引起的頭痛會引發偏頭痛；對大多數人來說，這只是輕微的疼痛，其嚴重程度取決於原因。

Causes of a caffeine headache

咖啡因導致的頭痛的原因。

There are several different likely causes of a caffeine headache, including:

攝取咖啡因導致的頭痛可能有幾種不同的原因，例如：

1. Caffeine withdrawal，停止攝入咖啡因

This is the biggest cause of caffeine headaches, such that even a small decline of 50 – 100 mg in your daily caffeine intake can result in a mild headache.

這是咖啡因導致頭痛的最主要原因。即使每天只減少50-100毫克的咖啡因攝入量，也可能會導致輕微的頭痛。

Caffeine withdrawal headaches can arise if you miss your daily dose, like skipping a cup of coffee in the morning; consume less than you usually do, like when cutting back or switching to decaf; or when detoxing from caffeine.

如果你喝的咖啡沒有平常那麼多，比如說早上忘了喝咖啡，就可能會因為攝入咖啡因不足而導致頭痛。或者是在你想戒除咖啡的時候，改而飲用低因咖啡，

Caffeine withdrawal can happen easily for people who have a fairly low caffeine tolerance, and unknowingly reduce their usual sources of the drug. In most instances, the person is not even aware that they』re addicted to caffeine, yet caffeine withdrawal headaches affect many people who routinely drink a cup of coffee in the morning, snack on a chocolate bar in the mid-afternoon, and then take another cup or two of coffee in the evening.

對於平常喝咖啡不太多的人來說，以逐漸減少的方式停喝咖啡很簡單。在大多數情況下，人們並不擔心他們會對咖啡因上癮。而另外一些人每天早上都會喝一杯咖啡，下午茶的時候也會來一杯，晚上也會喝上一、二杯咖啡的人往往會在停止喝咖啡的時候，感覺到頭痛。

You can gradually become addicted to caffeine, consuming more and more over time.

你可能會逐漸對咖啡因上癮，喝的咖啡就會越來越多。

The signs of addiction are not obvious, but when you start consuming about 500 mg of caffeine per day for a minimum of two weeks, and your body becomes accustomed to that level of caffeine intake, any time the expected caffeine stimulation does not occur, like when cutting back or just in a position where you cannot, you may experience unpleasant side effects, including a caffeine withdrawal headache.

對咖啡因上癮並沒有明確的跡象。但是下述跡象表明你已經是咖啡因上癮了。這就是在你的身體已經習慣了每天攝取大概500毫克咖啡因（約五杯滴濾咖啡），並持續二周以上；一旦因任何原因沒有及時攝取一定的咖啡因，就會有不良的反應，例如「停用咖啡導致的頭疼」。

Withdrawal headaches can be very severe for people who quit caffeine 『cold turkey』, and are usually accompanied by other equally debilitating symptoms.

忽然一下戒斷咖啡因的攝取可能導致嚴重的頭疼，同時還會伴有其它相當的衰弱癥狀。（譯者註：喝了這麼多年咖啡，我也沒這毛病呀）

2. Caffeine overdose，咖啡因攝入過量

People who consume excess caffeine in a limited amount of time tend to experience a headache as a symptom for caffeine overdose.

在短時間內攝取過量的咖啡因也可能導致頭痛，這是咖啡因攝取過度的癥狀。

The first dose of caffeine usually has a positive effect in the form of decreased drowsiness and fatigue, increased mental alertness, and improved muscle coordination. But high caffeine intake, or for those with caffeine sensitivity, can lead to many undesirable effects, such as:

通常第一杯咖啡可以在提神、消除疲勞、加快反應、和緩解肌肉疲勞等方面起到有效的作用。但是喝太多的咖啡，或者是對於咖啡因敏感體質的人來說，可能會產生很多不良反應，例如：

Loud heart contractions，大心臟收縮（？）

Increased heart rate，心率加快

Flushed face，面部潮紅

Abdominal pain，腹痛

Nausea and vomiting，噁心和嘔吐

Diarrhea and heartburn，腹瀉和燒心

Dizziness，頭暈眼花

Anxiety and depression，焦慮和抑鬱

Sleep problems and irritability，失眠與煩躁

Muscle tremors and twitches，肌肉震顫與抽搐

Headaches，頭疼

Headaches resulting from caffeine overuse are referred to as rebound headaches. Vulnerability to caffeine rebound depends on two factors:

過度攝入咖啡因引起的頭痛被稱為「反彈頭痛」（？）。咖啡因反彈的脆弱性取決於兩個因素:

Coffee WithdrawalFirst is the person』s sensitivity to caffeine – some people can handle or tolerate more caffeine than others without suffering adverse effects

Second is a high daily total caffeine intake – this includes caffeine consumption from all sources, including candy (chocolate), drugs (painkillers), drinks (coffee, tea, cola, energy drinks), food (pastry and cereal), and yerba mate

Although the excess caffeine causes a headache by interfering with the balance of epinephrine and adenosine in the brain, the primary reason for the pain is because of the interruption of your usual daily caffeine intake from whatever sources.

3. Varied caffeine consumption，從多種來源攝取咖啡因

People who take caffeine occasionally – in tea, coffee, soft drink, or some other source – tend to suffer more caffeine-induced headaches compared to those who have a more regular and steady caffeine intake.

在茶、咖啡、軟飲料或其它一些食品或飲料中也含有咖啡因。偶爾飲用含咖啡因飲料或食品的人比那些有規律地攝入咖啡因的人更容易患咖啡因引起的頭痛。

4. Caffeine allergy，咖啡因過敏

There are people who are allergic to caffeine because they are unable to metabolize it as well as others.

有些人對咖啡因過敏，因為他們的身體無法正常代謝咖啡因。

The symptoms of an allergic reaction to caffeine usually begin after consuming light-to-moderate amounts of caffeine through soda, tea, coffee, or energy drinks.

對咖啡因的過敏反應通常是通過喝蘇打水、茶、咖啡或功能飲料而攝入少量咖啡因就可能發生。

The allergic reactions to caffeine are similar to those of caffeine withdrawal, and include: headaches or migraines; skin problems such as eczema, acne, rashes, and severe itching; anxiety and panic attacks; inability to focus; bad mood and irritability; tongue, throat, and glands swelling; dizziness; fatigue; cold sweats; flu-like symptoms; hallucinations; and depression, among others.

咖啡因的過敏反應類似於咖啡因脫癮，包括：頭痛或偏頭痛；皮膚問題，如濕疹、粉刺、皮疹和嚴重的瘙癢；焦慮和驚恐發作；無法集中精力；心情不好，煩躁；舌頭、喉嚨和腺體腫脹；頭暈；疲勞；冷汗；流感樣癥狀；幻覺；和抑鬱等。

These symptoms usually arise due to the buildup of caffeine in the body rather than being digested properly. If these symptoms arise, you should stop consuming caffeine immediately, and determine whether the symptoms were caused by caffeine.

這些癥狀通常是由於體內咖啡因的積累，而沒有被適及時排泄。如果出現這些癥狀，你應該立即停止攝入咖啡因，並確定這些癥狀是否由咖啡因引起。

They should begin to subside with time, as the caffeine in the body is eliminated.

這些癥狀應該隨著時間的推移慢慢消失，因為體內的咖啡因被逐漸消除了。

5. Caffeine sensitivity，咖啡因敏感度

Caffeine sensitivity varies from person to person, depending on the efficiency of your body to process and metabolize caffeine.

人體對咖啡因的敏感度不同，這決定於你的身體代謝咖啡因的效率。

Unlike caffeine tolerance, which described the way your body responds to caffeine intake over time, sensitivity looks at the amount that can be safely consumed every day without any negative effects.

與咖啡因耐受性不同的是，咖啡因敏感度提現了你身體對咖啡因攝入量的反應，敏感度代表了每天可以安全攝入多少咖啡因，而不會引起任何不良反應。

It requires an understanding of your habits to determine the degree to which a certain amount of caffeine will affect you.

如果要了解你適合喝多少咖啡，就要了解你的生活習慣。

There are three levels of caffeine sensitivity depending on genetic makeup:

根據遺傳組成，咖啡因敏感度可以分為三級：

Hypersensitivity to caffeine: People in this category react to very small amounts of caffeine, even as low as 100 mg due to very slow metabolism. When they consume beyond a certain amount, they experience overdose symptoms such as jitters, increased heartbeat, and insomnia.

對咖啡因過敏：這類人攝入非常少量的咖啡因（例如100克）就可能會有反應。如果他們攝入過多的咖啡因，就可能會出現「過量的癥狀」，例如神經過敏，心跳加快和失眠。

Normal sensitivity to caffeine: People in this category can safely consume between 200 – 400 mg of caffeine per day without any negative effects. Most people fall into this category.

對咖啡因反應正常：這類人每天可以安全飲用200 - 400毫克咖啡因，不會有任何不良反應。大多數人屬於這一類。

Hypersensitive to caffeine – An estimated 10 percent of the population can safely consume over 500 mg of caffeine per day with absolutely no adverse effect. These people can consume coffee just before going to bed and still enjoy a good night』s sleep.

對咖啡因不敏感（譯者註：原文錯誤，請對照原文）：估計10%的人每天可以安全攝入超過500毫克的咖啡因，而且沒有任何副作用。這些人在上床睡覺前也可以喝咖啡，而且還能享受一晚上的好覺。

Although there are three categories of caffeine sensitivity, they are not clear-cut. So, you need to identify your own response to different amounts of caffeine to avoid headaches from either withdrawal or excess consumption.

雖然有三種不同的咖啡因敏感性，但它們並沒有嚴格的標準。因此，你需要確定自己適應的咖啡因量，以免因戒斷咖啡或過度攝入咖啡因而導致頭痛。

How to get rid of a caffeine headache

如何克服咖啡因導致的頭痛

Solution #1: Take more caffeine

解決辦法一：再喝一杯咖啡

There are different ways to remedy a caffeine-induced headache depending on the cause. For instance, a caffeine withdrawal headache can be cured by simply consuming more caffeine.

As soon as you start to experience some tightness behind the eyes, you should assess your recent caffeine consumption to determine how much you should take to manage the withdrawal.

Solution #2: Take pain relievers

解決辦法二：服用止疼片

If you』re purposely detoxing from caffeine, are sensitive to caffeine, or have consumed excess caffeine, you should consider taking pain relievers like aspirin, ibuprofen, acetaminophen, or naproxen as directed by a physician.

You can also take pain relievers that contain caffeine, such as Excedrin, Anacin, and Midol, among others.

These analgesic medications are believed to work 40 percent faster and more effectively because the caffeine boosts their absorption through the gut lining and obstructs the adenosine (pain) receptors in the brain.

The efficiency of these prescription and over-the-counter headache medications means that you don』t have to rely on many drugs to control your caffeine-induced headache. This reduces the risk of addictive usage and any drug side effects.

Caffeine-based medications are recommended for treating headaches when the person does not take a lot of caffeine, irrespective of their sensitivity to it.

Also, drink plenty of water to flush the toxic substances from your liver and body.

Get enough of sleep

In most instances, caffeine headaches peak in severity before they start to get better as the body gradually adjusts to having little or no caffeine. For people who』re addicted to caffeine, the headache is worst during the first 24 hours of abstinence, after which it gradually declines in the following days.

Are caffeine headaches preventable?

It is hard to prevent a caffeine-induced headache unless you completely eliminate it from your diet – foods, drinks, and snacks. Usually, having small amounts of caffeine periodically, like what is contained in a serving of dark chocolate is not enough to trigger a caffeine headache.

The other option is to consume the same amount of caffeine every day without failure. You should not vary your intake by more than 50 mg per day, even on particularly busy days when you need to work without rest.

Conclusion，結論

Caffeine headaches should not be an issue for you provided you know what triggers them, how to manage them, and how to prevent them. This means knowing all your sources of caffeine – by reading labels – so that you can effectively manage your intake.

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