Caffeine has its perks, but it can
pose problems, too. Find out how much is too much and if you need to curb your
consumption.
If
you rely on caffeine to wake you up and keep you going, you aren't alone.
Caffeine stimulates the central nervous system, alleviating fatigue, increasing
wakefulness, and improving concentration and focus.
When to consider cutting back
For
most healthy adults, moderate doses of caffeine — 200 to 300 milligrams (mg),
or about two to four cups of brewed coffee a day — aren't harmful. But some
circumstances may warrant limiting or even ending your caffeine routine. Read
on to see if any of these apply to you.
Although
moderate caffeine intake isn't likely to cause harm, too much can lead to some
unpleasant effects. Heavy daily caffeine use — more than 500 to 600 mg a day —
may cause:
- Insomnia
- Nervousness
- Restlessness
- Irritability
- Stomach upset
- Fast heartbeat
- Muscle tremors
- Even a little makes you jittery
Some
people are more sensitive to caffeine than are others. If you're susceptible to
the effects of caffeine, just small amounts — even one cup of coffee or tea —
may prompt unwanted effects, such as restlessness and sleep problems.
How
you react to caffeine may be determined in part by how much caffeine you're
used to drinking. People who don't regularly drink caffeine tend to be more
sensitive to its negative effects. Other factors may include body mass, age,
medication use and health conditions such as anxiety disorders. Research also
suggests that men are more susceptible to the effects of caffeine than are
women.
You're
not getting enough sleep
Most
adults need seven to eight hours of sleep each night. But caffeine can
interfere with this much-needed sleep. Chronically losing sleep — whether it's
from work, travel, stress or too much caffeine — results in sleep deprivation.
Sleep loss is cumulative, and even small nightly decreases can add up and
disturb your daytime alertness and performance.
Using
caffeine to mask sleep deprivation can create an unwelcome cycle. For example,
you drink caffeinated beverages because you have trouble staying awake during
the day. But the caffeine keeps you from falling asleep at night, shortening
the length of time you sleep.
You're
taking certain medications and supplements
Certain
medications and herbal supplements may interact with caffeine. Here are some
examples.
- Some antibiotics. Ciprofloxacin (Cipro) and norfloxacin (Noroxin) — types of antibacterial medications — can interfere with the breakdown of caffeine. This may increase the length of time caffeine remains in your body and amplify its unwanted effects.
- Theophylline (Theo-24, Elixophyllin, others). This medication — which opens up bronchial airways by relaxing the surrounding muscles (a bronchodilator) — tends to have some caffeine-like effects. Taking it along with caffeinated foods and beverages may increase the concentration of theophylline in your blood. This can cause adverse effects, such as nausea, vomiting and heart palpitations.
- Echinacea. This herbal supplement, which is sometimes used to prevent colds or other infections, may increase the concentration of caffeine in your blood and may increase caffeine's unpleasant effects.
Talk
to your doctor or pharmacist about whether caffeine might affect your
medications. He or she can say whether you need to reduce or eliminate caffeine
from your diet.
Curbing
your caffeine habit
Whether
it's for one of the reasons above — or because you want to trim your spending
on pricey coffee drinks — cutting back on caffeine can be challenging. An
abrupt decrease in caffeine may cause caffeine withdrawal symptoms such as
headaches, fatigue, irritability and nervousness. Fortunately, these symptoms
are usually mild and resolve after a few days.
To
change your caffeine habit more gradually, try these tips:
- Keep tabs. Start paying attention to how much caffeine you're getting from foods and beverages. It may be more than you think. Read labels carefully. Even then, your estimate may be a little low because not all foods or drinks list caffeine. Chocolate, which has a small amount, doesn't.
- Cut back. But do it gradually. For example, drink one fewer can of soda or drink a smaller cup of coffee each day. Or avoid drinking caffeinated beverages late in the day. This will help your body get used to the lower levels of caffeine and lessen potential withdrawal effects.
- Go decaf. Most decaffeinated beverages look and taste the same as their caffeinated counterparts.
- Shorten the brew time or go herbal. When making tea, brew it for less time. This cuts down on its caffeine content. Or choose herbal teas that don't have caffeine.
- Check the bottle. Some over-the-counter pain relievers contain caffeine — as much as 130 mg of caffeine in one dose. Look for caffeine-free pain relievers instead.
The
bottom line
If
you're like most adults, caffeine is a part of your daily routine. And most
often it doesn't pose a health problem. But be mindful of those situations in
which you need to curtail your caffeine habit.
0 comments:
Post a Comment