Overview
Caffeine is a stimulant and the most widely used drug in the world. Millions consume it every day to increase wakefulness, relieve fatigue, and improve concentration and focus. Amid the myths and controversy about whether caffeine is good or bad for us, evidence suggests that moderate coffee consumption can bring both benefits and risks. However, high caffeine intake may not be healthy. In addition, the recent trend of adding caffeine to drinks and snacks that do not contain it naturally has raised new concerns.
What is Caffeine?
Caffeine is a bitter substance found naturally in more than 60 plants, including:
- Coffee beans
- Tea leaves
- Cocoa pods, which are used to make chocolate products.
There is also synthetic (artificial) caffeine, which is added to some medicines, foods, and beverages.
Sources Of Caffeine
Although coffee is always talked about, caffeine is found in many other sources, including:
- Tea - While most herbal teas (such as chamomile) do not contain caffeine, others contain varying amounts. For example, green contains 25 to 29 mg per cup, while black packs more, 25 to 48 mg per cup.
- Decaffeinated coffees and Tea - Will have minimal amounts of caffeine, around 2 to 5 mg.
- Chocolate Cocoa - Naturally contains caffeine. One ounce of dark chocolate offers 12 mg.
- Chocolate Ice Cream - This treat also has trace amounts of caffeine, about 4 mg per 1-cup serving.
- Energy Drinks - An 8.4 oz can of Red Bull contains 80 mg, while a 16 oz can of Monster contains 160 mg.
- Caffeinated Water - In this case, caffeine is added to the mix. One variety, Hint's Apple Pear Flavor, contains 60 mg of caffeine per 16 oz. Bottle.
- Migraine Medications - Some over-the-counter migraine medications contain a combination of pain relievers acetaminophen, aspirin, and caffeine (65 mg per tablet). That said, too much caffeine can cause headaches, so watch how much you consume from other sources.
How Does It Work?
Caffeine works by stimulating the central nervous system (CNS), the heart, the muscles, and the centers that control blood pressure. Caffeine can raise blood pressure, but it may not have this effect in people who consume it all the time. Caffeine can also act as a "water pill" that increases urine flow. But again, it may not have this effect in people who consume caffeine regularly. Caffeine does not promote dehydration when used during moderate activity.
Benefits
Coffee Enhances Your Physical Performance
If you drink a cup of black coffee an hour before your workout, your performance will increase by 11-12 percent. Caffeine increases adrenaline levels in the blood. Adrenaline is your body's "fight or flight" hormone that helps you prepare for physical exertion.
Coffee Can Help You Lose Weight
Coffee includes magnesium and potassium, which aid in the utilization of insulin, blood sugar regulation, and the reduction of cravings for sugary snacks and desserts.
Coffee Helps You Burn Fat
Caffeine helps fat cells break down body fat and use it as a source of energy during exercise.
Coffee Aids Concentration And Alertness
Moderate caffeine intake, 1 to 6 cups a day, helps you focus and improves your mental alertness.
Coffee Reduces The Risk of Death
Studies have shown that the overall risk of premature death for coffee drinkers is 25% lower than that of non-coffee drinkers.
Coffee Reduces The Risk of Cancer
A study has shown that coffee can reduce the risk of developing prostate cancer in men by 20% and endometrial cancer in women by 25%.
Coffee Reduces The Risk of Stroke
Consuming reasonable coffee (2 to 4 cups a day) is associated with a lower risk of stroke.
Coffee Lower The Risk of Parkinson's Disease
Studies have shown that regular coffee consumption reduces the risk of Parkinson's disease by 25%. There is evidence that coffee causes activity in the part of the brain affected by Parkinson's disease.
Coffee Protects Your Body
Coffee contains a large number of antioxidants, which function as little warriors fighting and protecting against free radicals within your body.
Coffee Lower The Risk of Type 2 Diabetes
Caffeine lowers insulin sensitivity and impairs glucose tolerance, thereby reducing the risk of type 2 diabetes.
Coffee Protects Your Brain
High levels of caffeine in the blood reduce the risk of Alzheimer's disease. It also lowers the chances of dementia.
Risks Of Caffeine
Caffeine consumption is generally considered safe, although it is habit-forming. Some side effects related to excessive intake include. Too much caffeine can also promote headaches, migraines, and high blood pressure in some people. Also, caffeine can easily cross the placenta, which can increase the risk of miscarriage or low birth weight. Pregnant women should limit their intake. Caffeine can also interact with some medications.
Conclusion
Light to moderate caffeine intake appears to provide impressive health benefits for many people. On the other hand, very high doses can cause side effects that interfere with daily life and can even cause serious health problems. Although answers vary from person to person, the effects of a high intake show that more is not necessarily better. To reap the benefits of caffeine without undesirable effects, take an honest assessment of your sleep, energy levels, and other factors that could be affected, and reduce your intake if necessary.
