I can’t imagine starting the morning without a cup Coffee? You are not alone. Many people around the world rely on the coffee kick to start the day. In fact 67% of American adults drank coffee on the last day (more than any other beverage, including tap or bottled beverage) Water). Why do so many people consume this drink? One word: caffeine.
For most people, a daily dose of caffeine is part of their routine, but when is it too much?
What is caffeine?
caffeine is a stimulant that occurs naturally in more than 60 plants, including:
- Coffee beans
- Tea leaves
- Kola nuts, which are used to flavor cola soft drinks
- Cocoa fruits from which chocolate products are made
Although caffeine is a natural substance, there is also a synthetic version that is found in numerous products, including painkillers, cold remedies, energy drinks, energy-giving gum and other snacks.
Which foods and drinks contain caffeine?
It is no secret that most people meet their caffeine needs through Consume drinks How CoffeeTea and energy drinks. However, it also occurs naturally in the plants from which chocolate is made.
The U.S. Department of Agriculture (USDA) reports that one cup of milk chocolate chips contains 34 milligrams Caffeine.
It is also found in some plants used as flavorings, such as guarana, or in tea alternatives popular in South America, such as yerba mate.
How much caffeine is too much?
More than half of Americans drink a cup of coffee every day. However, many are unaware that they are drinking more than they should. For healthy adults, the U.S. Food & Drug Administration (FDA) recommends 400 milligrams per day– that’s about four to five cups of coffee – an amount that is not generally associated with dangerous, negative effects.
However, the effects of caffeine depend on individual sensitivity to the substance and other factors.
“Every person metabolizes caffeine a little differently, so [daily recommendation] may vary”, Courtney Peliteraa state-certified nutritionist, tells Assets“In addition, with increased caffeine intake, a higher tolerance to caffeine may develop over time.”
She adds: “Caffeine should be limited to 1-2 cups of coffee daily or even less. This should be discussed with your doctor if you have heart disease and caffeine is something you enjoy drinking.”
What are the health benefits of caffeine?
Although caffeine is the main ingredient in coffee, it offers a variety of other health benefits in addition to its unique and pleasant taste.
“Caffeine can improve mood and alertness in appropriate doses,” says Pelitera. “In addition, most caffeinated beverages such as Coffee and tea also contain antioxidants that help reduce the risk of heart disease and certain cancers.”
In addition to stimulating the nervous system and reducing cardiovascular disease, caffeine is also said to reduce the risk of Type 2 diabetes and Parkinson’s disease.
Pelitera adds: “Some recent studies show that caffeine can relieve depression.”
How much caffeine is in coffee?
Whether you make your coffee at home or go to your local cafe, it’s important to know how much caffeine is in your cup.
“Depending on the type of coffee and brewing method, a typical 8-ounce cup of coffee contains between 80 and 100 milligrams of caffeine per cup,” says Pelitera. “Typically, cold brewed coffee contains a little more caffeine (up to 200 milligrams), and a single espresso contains about 65 to 75 milligrams. Keep that in mind if you normally order something like a latte.”
Even though coffee is ubiquitous in society, people should still enjoy the popular brewed beverage in moderation.
Pelitera adds: “It’s important to remember that caffeine is classified as a stimulant drug. I think that’s easy to forget when coffee in particular is consumed so frequently on a daily basis.”
What are the side effects of too much caffeine?
Although caffeine has its benefits, too much of it can be harmful to your health. In fact, it can make existing conditions worse.
“Too much caffeine can cause problems with sleepdehydration and more,” says Pelitera. “Understanding this is especially important for people with heart disease or high blood pressure.”
Additional negative Side effectscontain:
- Restlessness and trembling
- insomnia
- Headache
- dizziness
- Rapid heartbeat
- Fear
- A feeling of unhappiness (dysphoria)
- Dependence, so you need to take more of it to get the same results
When does caffeine become harmful to health?
Excessive consumption of caffeine is harmful and potentially fatal. FDA It is estimated that rapid ingestion of about 1,200 milligrams of caffeine, or 0.15 tablespoons of pure caffeine, can cause toxic effects such as seizures.
In addition, pure and highly concentrated caffeine products pose a significant threat to public health and have contributed to at least two deaths in the United States.
In addition to highly concentrated caffeine, the consumption of energy drinks is also increasing.
“With the advent of energy drinks, as a nutritionist, I definitely see people consuming large amounts of caffeine this way,” says Pelitera. “Some of the most popular drinks I see are Celsius, Alani Nu, Monster or RedBull. I always advise caution because they can contain 200 milligrams of caffeine. So if you drink 350 to 450 milligrams of coffee in the morning and have an energy drink in the afternoon, you can easily reach the daily limit of 400 milligrams.”
Who should avoid caffeine?
One or two cups of coffee is fine for most healthy adults. However, even a small amount can pose a health risk for some people. For this reason, it is advisable to discuss with your doctor whether you should limit or avoid caffeine consumption.
Caffeine can potentially be harmful for the following Individuals:
- Pregnant women, as caffeine can be passed to the baby via the placenta.
- Breastfeeding women, as a small amount of the caffeine you consume will be passed on to your baby.
- Do you suffer from sleep disorders, including insomnia?
- Do you suffer from migraines or other chronic headaches?
- I’m scared.
- Do you suffer from GERD or ulcers?
- You have arrhythmia (a problem with the rate or rhythm of your heartbeat).
- Have high blood pressure.
- Take certain medications or supplements, including stimulants, certain antibiotics, asthma medications, and heart medications.
- Are a child or teenager. Neither of them should consume as much caffeine as adults. Children can be particularly sensitive to the effects of caffeine.
What to expect from coffee withdrawal
Do you want to limit your caffeine consumption? Of course, there can be some unpleasant side effects and it is recommended to reduce consumption gradually (no abrupt stopping), but it is not dangerous. You may experience headaches, drowsiness, irritability, nausea and difficulty concentrating. The good news is that these potential symptoms disappear after a few days.
Again, limiting caffeine consumption may not be as difficult as you think.
“My favorite fun fact about caffeine is that it only takes about 7 days to stop being dependent on it,” says Pelitera. “So if you feel like you’re becoming too dependent on that morning cup of coffee, take a week off. This will reset your body and you’ll feel the effects of the caffeine more when you add coffee back into your routine – or you might find that you don’t need it at all.”
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