Health Behaviour Change: Indigestion And Headaches Essay


Discuss about the Health Behaviour Change for Indigestion and Headachess.



Health Behaviour change focuses on bringing about a change in one’s daily routine that is aimed at improving the status of health of an individual. Health is an important asset and change in health behavior helps in preventing disease at a later stage of life (Peters, de Bruin and Crutzen 2015). This report will focus on reducing my intake of coffee from three large cups per day to one small coffee within a span of 6 weeks by maintaining a health behavior change diary. It will further elucidate on action plans undertaken, developing short term goals and reach the goal of having one small cup coffee in a day. The potential barriers and social support in the path of behavior change will be explained at length in the course of this report. An account of my experience has been elaborated in detail and its relation with the transtheoretical model has been provided in this report.



Drinking a large amount of coffee can have a detrimental effect on one’s health. They may experience a surge in blood pressure and people who suffer from hypertension should limit their intake of coffee to one cup in a day (Qui?onez et al.2016). It is a cause of indigestion and headaches. Drinking three large cup of coffee in a day can wreak havoc in the health of an individual and one should consume 1 small cup of coffee in a day. I will develop a short term behavior goal which will enable me to reduce my weekly intake from three large cups to one small cup. With the help of rewards and support from friends and family I will endeavour to get rid of this bad habit until I am satisfied with one small cup of coffee.

Plan, goal and enabler of the 2nd week

Coffee withdrawal should be in stages otherwise one will suffer from headaches and nausea. This is the first stage in the transtheoretical model where people acquire knowledge about the healthy behavior. They start thinking about the positive results that can be attained after they would change their behavior (Pomm et al.2015). At this stage, people learn more from those people who adopt a healthy mode of life and they contemplate on what kind of a person they will grow to be after they have got rid of their bad habit. In this stage, I will add water to the coffee so that I will get lower quantity of coffee giving my body ample time to adjust myself to the reduced intake. There are many energy drinks that contain caffeine so I will look for those drinks as an alternative which I will consume in order to supplement the intake of coffee. Due to constant efforts, my daily intake has been reduced from three cups to two and a half cups in a day. Advertisements on tv and social media act as a barrier so staying away from those advertisements will help me in achieving my target. Support from family who will change any advertisement on coffee while it is being played out on tv may help me to overcome the trigger of my urge for coffee.

Plan, goal and enabler of the 3rd week

My daily intake has been reduced to two and a half cup cup after repeated efforts. My next short term aim will be to further reduce the intake to two cups. At this stage, people are ready to make the particular healthy behavior an integral part of their life. They inform their near and dear ones about their resolve to bring a change in their behavior. Sleep disruption proved to be a hindrance in my 3rd week due to reduction in intake of coffee (Krankl and Gitlin 2015). Active support from my friends helped me to get over my urge for coffee. There is an intrinsic relationship between smoking and consumption of coffee and so less amount of smoking can help in reducing the intake of coffee.

Plan, goal and enabler of the 4th week

My short-term aim in my 4th week will be reduce the consumption of coffee to one and a half large cup. At this stage, people have to work very hard so that they can go ahead with their plan. People will learn to bolster their decision to change their behavior and they have to fight against desires to go back to their unhealthy way of life (Singh, M?ller and Vicknasingam 2014). I will try to replace my intake of coffee to that of tea. Herbal tea especially green tea have great boons and one can replace coffee by tea which will provide long term benefits. Trying something new like tea can really help. The coffee withdrawal effect resulted in headache that created a barrier for me.

Plan, goal and enabler of the 5th week

My aim in this week would be to reduce my intake of coffee to one cup. In this stage, people become extremely aware of those particular situations that can entice them into going back to their unhealthy way of life. At this stage, people should have conversation with people who they can trust. An avid drinker of coffee will experience severe repercussions when deprived from his daily dosage of coffee (Setiawan et al.2015). It can have a very debilitating effect on those people who are addicted to it. I will start feeling lethargic and felt unmotivated. Productivity was brought down to largely owing to lack in energy factor as a resultant of the reduced intake.

Plan, goal and enabler of the 6th week

My aim in this week would be to reduce my intake to one small cup of coffee or half a large cup of coffee and achieve my final goal. In this final stage, people face a high risk of going back to the old unhealthy mode of life (Grosso et al. 2016). Extensive support from a physician and a coach may help to motivate the person. In this final stage, I have planned to switch over to decaffeinated soda to get over my pangs of coffee consumption. I will supplement it by fruit juice that is healthy and would not have any bad impact on my physical health. As a barrier, I will experience muscle pain and stiffness. While carrying out my exercise regimen, I will feel as if my muscles have huge amount of weight attached to them thus making things difficult for me.


In the second week, people gain knowledge about the health behavior that they want to change. Other drinks that contain caffeine can act as an alternative drink. In the 3rd week, people need support from near ones so that they are motivated to leave their bad health behavior. Reducing smoking can help me to get over my health behavior. In the 4th week, coffee can be replaced by tea especially herbal tea that would help me to get over my bad habit. With the help of constant efforts, my daily intake of coffee can be reduced to one and a half cup. Headache may be experienced as a coffee withdrawal symptom. People may feel extremely lethargic in the 5th week and productivity will be brought down to a great extent. (Pomm et al.2015). Support from friends can be of great help because people have a tendency to relapse at this stage. In the 6th stage, one can switch over to fruit juice which is a healthy habit. Muscle stiffness may be experienced at this stage. With the help of strong determination and co-operation from near ones, bad health behavior can be curbed to a great extent.


I will enjoy a dinner at my famous restaurant as a reward if I am able to achieve my goal in the second week. In my third week I can become a member of a comedy club in my locality and enjoy a good laughing session. I can plan to go to a concert with my friends that I have derailed for a long time during my fourth week as a reward. I can opt for a photography class that will take my mind away from coffee from some time and provide me a change. It will ease my nerves in my fifth week and help me in getting over my withdrawal symptoms (Schmit et al. 2016). As a reward, I will pamper myself in a luxury spa that will relieve my pangs for coffee and divert my mind away from it in my final week. The following table lays bare the progress, barrier and enabler from the 2nd - 6th week :-

Number of week

Current state




2nd week


2 and a 1/2

Advertisements on tv

Support from family

3rd week

2 and a 1/2


Sleep Disruption

Support from friends and member of a comedy club

4th week


1 and a 1/2

Headache and urge of relapse

Replacing by tea

5th week

1 and a 1/2


Lack of energy

Photography class

6th week


? a cup

Muscle pain and stiffness

Support from physician


Coffee carries with it implications of health hazards and cause an irreparable damage to our health. It may increase the cholesterol level in an individual and it can also raise the blood pressure in an individual. People who are addicted to coffee have the dehydration problem. (Wu et al. 2015). Throughout a course of 6 weeks, my consumption of coffee reduced from three cups of coffee to half a cup of coffee. The first stage helped me gain knowledge about the particular health behavior. I learnt about the positive effects that change in behavior may bring to my life. Coffee advertisements in the television should be rebuffed. Family should provide extensive help in this stage. In the second week, I will add water to coffee to get rid of the obsession for coffee. One experiences tiredness and listening to songs may help in this regard. In the third week, sleep disruption will act as an hindrance and one should inform near ones from going back to their previous self. Being a member of a laughing club may help in this case. In my fourth week, my aim will be to further reduce it tone and a half- large cup. Coffee should be replaced by tea and having green tea will really help. Headache may act as a barrier and going outside with friends to a concert may greatly help. April In the fifth week, the problem of relapse occurs and one can steer clear of this by talking to people who can be trusted. One feels lethargic and unmotivated and productivity suffers greatly. In the final week, the intake of coffee will be finally reduced to half a large cup. Extreme support from the physician and family will be required at this stage to enable the individual from going back into a relapse. One can opt for fruit juice as an alternative and muscle pain may act as a barrier in this age.


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