Posts Tagged ‘Caffeine’

Did you know that March is known as National Caffeine Awareness Month?

Caffeine itself is probably the most consumed stimulant in the world. Almost everyone depends on caffeine to increase mental awareness, prevent tiredness/burnout, and improve overall athletic performance.

Though caffeine is very beneficial in providing jolts of energy throughout the day, it is important to be aware of its harmful effects on the body especially when consumed in large amounts.

Some of the short-term adverse effects of caffeine intake include:

• headache
• anxiety
• tremors
• insomnia

Also keep in mind that caffeine itself can raise blood pressure, so those who are currently taking blood pressure medications may find that the medication therapy is not as effective as before.

Caffeine can also cause acid reflux in the stomach so if you are taking a medication like Pepcid or Prilosec to suppress bothersome stomach acid, stopping/reducing your caffeine intake may help prevent this problem.

Caffeine works in the body by blocking adenosine to provide that alertness we need to get us through that day. Adenosine is a brain chemical that increases after prolonged wakefulness to help increase the likeliness of sleep. During sleep deprivation, adenosine accumulates in the brain to promote the initiation of the sleep cycle. It takes about 30 minutes for caffeine to take effect in your body and it is usually cleared out about 5 to 6 hours later.

Caffeine withdrawals can happen after a day of abruptly stopping your morning coffee. The most common symptom of a withdrawal is a headache. These headaches tend to be very unpleasant throughout the day, so over-the-counter pain medications such as acetaminophen (Tylenol) or ibuprofen (Advil/Motrin) can be taken to help alleviate them.

Over time, this stimulant may provide fewer jolts of energy throughout the day if taken constantly. This means that we can build up a tolerance to caffeine and require even more to feel the same boost as before which can possibly lead to a caffeine overdose.

Some of the signs of caffeine overdoses include:

• fever
• muscle twitches
• diarrhea
• vomiting
• irregular heartbeat and palpitations

It is important to consider your sources of caffeine and how much it takes to derive a benefit from it daily. Typically, an average adult should consume between 300 to 400 milligrams of caffeine per day which is equivalent to about 3 to 4 cups of coffee.

Common sources of caffeine:

• Sodas
• Tea
• Chocolate
• Energy drinks
• Coffee

Below is a helpful guide to gauge how much caffeine you are consuming daily:Caffeine can be incorporated into other foods especially those that are coffee flavored. For example, caffeine isn’t taken out of the coffee ice cream you may enjoy before bed or that extra-large sweet tea you saved during lunchtime. All of these can be contributors to sleep deprivation. Various drinks and food items add up to the total caffeine intake and contribute to sleepless nights, increased blood pressure, and stomach acid.

As discussed from the previous blog about sleep health, caffeine can negatively affect your quality of sleep when taken too close to bedtime leading to difficulty concentrating, irritability, depressed mood, and daytime drowsiness.

It is advised to avoid consuming caffeine products 4 to 6 hours before your bedtime to avoid issues with restful sleep.

References:

Caffeine. MedlinePlus. https://medlineplus.gov/caffeine.html. Published February 3, 2022. Accessed March 15, 2022.

Caffeine: How much is too much? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678. Published March 6, 2020. Accessed March 15, 2022.

It is common knowledge that many Americans do not get their recommended eight hours of sleep each night, which typically leads to a work day full of yawning.

In order to counteract this feeling of fatigue, many people share a common yearning for a warm cup of coffee to brighten their day. We all know that the caffeine in coffee helps us stay awake, however, what many people are not aware of is the other added benefits that this universal dark liquid offers.

I am here to share these added perks with you.

1) Coffee can improve energy levels.

Caffeine blocks the inhibitory neurotransmitter in the brain called adenosine. This reaction causes an increase in the “feel good” neurotransmitters, dopamine and norepinephrine. These neurotransmitters help improve energy levels, memory, mood, and general cognitive function.

2) Coffee can increase metabolism.

Coffee has been shown to increase the metabolic rate by as much as 3-11%, which may help to burn fat. This is probably the reason why caffeine is found in many weight loss supplements. However, this effect is thought to diminish with long term consumption.

3) Coffee can improve physical performance.

Caffeine causes the nervous system to be activated by releasing epinephrine into the blood stream. This neurotransmitter causes the “fight or flight” response which increases physical performance. Caffeine is also believed to cause a release of fatty acids from fat tissues. It is recommended to drink a cup of strong coffee 30 minutes to one hour prior to physical activity.

4) Coffee provides essential nutrients, including:

• Riboflavin (Vitamin B2)
• Vitamin B6
• Manganese and Potassium
• Magnesium and Niacin

5) Coffee may lower the risk of certain chronic diseases or illnesses, including: 

• Type II Diabetes

Huxley R et al., “Coffee, Decaffeinated Coffee, and Tea Consumption in Relations to Incident Type 2 Diabetes Mellitus,” was a review that looked at 18 different observational studies. Diabetes is characterized as having too much sugar within the blood stream. As a result, it has been shown that a daily cup of coffee can decrease the risk of type II diabetes by 7%. Further randomized controlled studies are needed.

• Alzheimer’s and Dementia

Alzheimer’s disease typically affects individuals 65 years and older and is the number one cause of dementia within the United States. It has been observed that eating a healthy diet, exercising, and drinking caffeine can help reduce the risk of developing this disease.

• Parkinson’s Disease

Parkinson’s disease is a neurodegenerative disease that causes the loss of dopamine-generating neurons within the brain. Like Alzheimer’s disease, there is no cure. It has been shown that the caffeine within coffee helps decrease the risk of developing the disease. Caffeine has also been shown to improve movement disorders that are associated with the disease.

• Liver Disease

The liver is responsible for many different things within the body including metabolizing medications, producing cholesterol, and eliminating toxic substances, including alcohol. Like any other organ system, there are diseases that target the liver, such as hepatitis and fatty liver disease. Both of these conditions can cause cirrhosis of the liver, for which the only cure is transplantation. It had been shown that individuals who drink four cups of coffee per day can have up to an 80% lower risk of developing cirrhosis.

• Depression

Many Americans are clinically diagnosed with being depressed. Drinking coffee is believed to help with depression while decreasing the risk of suicide. As stated previously, caffeine causes an increase in the feel good neurotransmitters, dopamine and norepinephrine.

• Heart disease and stroke

Caffeine is a stimulant and can slightly raise an individual’s blood pressure by 3-4 mmHg. However, if you are a regular coffee drinker this increase in blood pressure typically goes away. There is some evidence that females who drink coffee on a regular basis have a reduced risk of heart disease and stroke.

6) Coffee may help you live longer.

In, “The Relationship of Coffee Consumption with Mortality,” by Lopez-Garcia E et al, it was shown that men who drank coffee regularly had a 20% lower risk of death and women had a 26% lower risk, over a period of 18-24 years. This phenomenon seems to be particularly strong in Type II diabetes, where it has been found to lower the risk of death by 30%.

7) Coffee is a great source of antioxidants.

Coffee is one of the biggest sources of antioxidants in the Western diet. Studies have shown that many Americans get more antioxidants from coffee than both fruits and vegetables.

So Drink Up!