Each day, billions of people rely on caffeine to wake up, or to get through that night shift or an afternoon slump, but caffeine is also often talked about for its negative effects on sleep and contribution to anxiety. However, studies also report that it has various health benefits. Therefore leaving us with an argument for two sides. Why should we drink it and why should we not?.
We shall be looking into these in today’s blog but first let’s talk about Caffeine.
Caffeine is a natural stimulant most commonly found in tea, coffee, and cacao plants. It is the most widely consumed psychoactive substance in the world, and it’s mostly consumed by drinking coffee.
People often talk about drinking coffee as being a guilty pleasure or a bad habit, namely because of the caffeine. While it’s true that coffee does contain other beneficial compounds (like chlorogenic acid and antioxidants), it’s also the most widely consumed source of caffeine.
Caffeine itself works by stimulating the brain and central nervous system, helping you stay alert and prevent the onset of tiredness. Caffeine provides no nutritional value on its own. It’s tasteless, so you won’t necessarily know if it’s in your food either. Even some medications may contain caffeine without your knowledge.
So let’s take a look at the positive benefits of taking caffeine when you drink coffee.
Coffee boosts your physical performance: Having a cup of black coffee about an hour before workout can improve your performance by 11–12%. The caffeine in coffee increases adrenaline levels in your blood. Adrenaline is your body’s “fight or flight” hormone which helps you to prepare for physical exertion. So, you may find that drinking a small cup before going to the gym (especially in the morning) can make you feel more energetic and ready to tackle the exercise challenge. Coffee helps you stay focused and alert.
The caffeine in coffee acts as a central nervous system stimulant. When it reaches your brain, the most noticeable effect is alertness. You’ll feel more awake and less tired, so it’s a common ingredient in medications to treat or manage drowsiness, headaches, and migraines.
Now what are the possible health risks associated with taking too much Caffeine?
Caffeine increases the amount of acid in your stomach and may cause heartburn or upset stomach. Extra caffeine doesn’t get stored in your body either. It’s processed in the liver and exits through your urine. This is why you might have an increase in urination shortly after having caffeine.
Caffeine can make your blood pressure go up for a short time. This effect is thought to be attributed to either an increase in adrenaline or a temporary block on the hormones that naturally widen your arteries. In most people, there is no long-term effect on blood pressure, but if you have irregular heart rhythms, caffeine may make your heart work harder which may be dangerous.
Caffeine in large amounts may interfere with absorption and metabolism of calcium. This can contribute to bone thinning (osteoporosis).If you consume too much, caffeine may also cause your muscles to twitch.
Caffeine withdrawal is an actual syndrome and has symptoms such as anxiety, irritability, drowsiness and in some people sudden withdrawal may cause tremors.
Although it’s extremely rare, it’s also possible to overdose on caffeine. Symptoms of an overdose include; confusion, hallucinations and vomiting
An overdose can result in death due to convulsions. Overdosing happens by consuming large amounts of caffeine, most often in energy drinks or diet pills. 200mg to 400mg of caffeine is considered safe per day.
So who are the categories of people that should avoid or limit caffeine?
- Pregnant women
If you’re pregnant, you should limit your caffeine intake to 200 mg a day, according to the American College of Obstetricians and Gynecologists.
2. Women who are breastfeeding
Research about the effects of caffeine on the infants of nursing mothers isn’t conclusive because only about 1 percent of the caffeine you consume is found in your breast milk. However, infants don’t metabolize caffeine well, and it can stay in their bloodstream longer and the result may be a restless, irritable baby. So its better for breastfeeding mothers to avoid caffeine.
3. People on certain medications:
It is important to check with your doctor or pharmacist about possible interactions with medications you take, such as: heart regulation drugs and certain varieties of birth control pills
4. People with some mental disorders should avoid caffeine as it may make their symptoms worse if they have generalized anxiety disorder or panic disorder.
5. People who have certain conditions such as heart disease, liver disease and diabetes should talk with their doctor and dietitian about caffeine consumption
How much caffeine one should have in a day is truly dependent on the individual, some are very sensitive to its effects while others can go to sleep right after drinking a cup of coffee. It is necessary to find a balance, like with anything consumed in a daily diet. If you notice you are being affected by it in a negative way, cut down your intake so addiction or impaired health does not occur.
You can certainly keep on chugging that cup of coffee in order to be functional in the mornings, but maintain balance and moderation while doing it!
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