Caffeine:
Wonder Drug or Health Drag
Caffeine is one of the most commonly
ingested substances in the world. Think about it: could
you imagine starting the morning without a cup of coffee?
In fact, there’s a good chance you’ve got
a cup next to you while you’re reading this. But
even if you’re not a coffee drinker, it’s
likely you’re taking in a hearty dose of caffeine
during the day, as it’s a common ingredient in
tea (including many green teas), cola-flavored soda,
energy drinks, over-the-counter weight loss supplements,
chocolate and even some medications. Even decaffeinated
coffee has small amounts of caffeine - 5-10 cups of
decaf has about the same amount of caffeine as 2 cups
of regular coffee. So caffeine intake seems unavoidable
our day-to-day lives – but is this good news or
bad news?
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Positive Benefits of Caffeine
Caffeine is an organic compound naturally found in
coffee, chocolate, tea and, to a much lesser extent,
some other foods. Caffeine stimulates the central nervous
system, which is one of the reasons coffee became such
a popular morning drink – the energy boost it
gives can be a good way to get the day started. The
caffeine in coffee and other food products can help
you stay alert and awake and concentrate better on the
tasks at hand. Caffeine is added to many over-the-counter
headache and prescription medications, as it can increase
their effectiveness and help the body absorb the medications
more quickly. Caffeine is used sometimes in combination
with antihistamines, to offset the drowsiness they can
cause. Caffeine intake might also aid in reducing muscle
pain and soreness during exercise. And while there is
little definitive proof, some research studies have
suggested that caffeine might help reduce the risk of
certain ailments, including type 2 diabetes, liver disease
and Parkinson’s disease.
Negative Side Effects of Caffeine
While some studies illustrate caffeine’s potential
benefits, others point out the downside of caffeine
consumption. There’s a flip side to caffeine’s
stimulant properties, in terms of increased anxiety
and sleep disturbance and deprivation. Children are
particularly sensitive to this, so they should stay
away from caffeinated soft drinks and especially energy
drinks, which often have higher-than-usual levels of
both caffeine and sugar. Caffeine use can result in
a temporary increase in blood pressure and heart rate,
which is not a problem for most people, but can present
difficulties for people already suffering from hypertension
(high blood pressure). It can also exacerbate symptoms
in people with stomach issues such as ulcer disease,
gastritis (hyperacidity) and acid reflux. And caffeine
may lower bone density in women who don’t get
enough calcium in their diet. (You can offset this by
taking calcium supplements.) Pregnant women should avoid
or severely limit their caffeine intake, as it has been
potentially linked to increased chance of miscarriage
and other risk factors during pregnancy.
Moderating Caffeine Use
For most healthy adults, moderate caffeine intake won’t
present any harmful side effects. So it’s okay
to have a cup or two of coffee or a cola-flavored soft
drink during the day. That will afford you the stimulant
benefits of the caffeine but none of the potential hazards.
If you want to cut down on caffeine, you shouldn’t
throw away your coffee mug and try to give it up “cold
turkey,” as this could result in withdrawal-like
symptoms such as headache, fatigue and anxiety, which
could last for a day or more. Start by combining regular
and decaffeinated coffee in the morning, then slowly
taper down the amount of regular in each cup. Also,
pay attention to caffeine content in other food products
and medications.
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