Are you one of the people that rely on caffeine to wake up and keep going every morning. If yes, you are really not peculiar, millions of people across the world rely on caffeine every day to get their ginger in the morning, stay alert and improve concentration.
Caffeine, globally identified as the most commonly consumed psychoactive drug in the world, is credited to offer a range of health benefits which includes reducing risk of cardiovascular disease, certain cancers, type 2 diabetes, and Parkinson disease among others.
But in spite of the benefits associated with using caffeine and the perks, there may be downsides to habitual use if not regulated.
When does caffeine become too much that it can pose a problem? How much is too much and when should consumption be curbed?
For safe use, caffeine that an individual must take in a day that will be considered healthy for an adult must be about 400 milligrams; this can be likened to the amount of caffeine found in four cups of brewed coffee, 10 cans of cola or two energy shot drinks though it is important to consider that caffeine content in beverages varies widely, especially among energy drinks depending on the brand.
However, caffeine in powder or liquid form are not as safe as those found in soda or energy drinks because they can provide toxic levels of caffeine. This was contained in a warning by the United States Food and Drug Administration.
It is said that one teaspoon of powdered caffeine is equivalent to about 28 cups of coffee and these high levels of caffeine can cause serious health problems and lead to tragic consequences including death.
Although caffeine use may be safe for adults, it’s not a good idea for children; also, adolescents and young adults must be cautioned about excessive caffeine intake and mixing caffeine with alcohol and other drugs.
For women, there is a need to limit caffeine intake if you are pregnant or trying to become pregnant or breastfeeding. In such situations, women must not exceed 200mg of caffeine daily.
In every individual including adults, too much of caffeine leads to unpleasant side effects such as headache, insomnia, nervousness, muscle tremors, frequent urination or inability to control urination, irritability and fast heartbeats among others.
People react differently to caffeine and some people are more sensitive to caffeine than are others; for some, just a little makes them jittery, causes restlessness and sleep problems.
For people who are vulnerable to these unwanted side effects, there is a need to cut back if they usually take more than four cups of caffeinated coffee a day.
Reactions to caffeine is sometimes dependent on how much caffeine you are used to drinking. People who don’t regularly drink caffeine tend to be more sensitive to its effects.
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Using caffeine to mask sleep deprivation can create an unwelcome cycle; it can keep you from falling asleep at night and shorten the length of time you sleep.
If you are on medications or supplements, mixing with caffeine may be lethal. For example, mixing caffeine when you are on ephedrine medication which is mainly a decongestant can can increase the risk of high blood pressure, heart attack, stroke or seizure. This also applied to using caffeine with theophylline medication and have effects like nausea and heart palpitations.
Ane because caffeine can somehow be addictive, cutting back for health or whatever reasons may not be easy because an abrupt reduction in caffeine use may lead to withdrawal symptoms, such as headaches, fatigue, irritability and difficulty focusing on tasks but they get better after some days.
One effective way to curb excessive use of caffeine is to keep track of how much caffeine you’re getting from foods and beverages, including energy drinks; read labels carefully. But note that your estimate may be a little low because some foods or drinks that contain caffeine don’t list it.
Also, it is important to make it a gradual process. Start by drinking one fewer can of soda or drink a smaller cup of coffee each day, avoid drinking caffeinated beverages late in the day as this helps the body to get used to the lower levels of caffeine and lessen potential withdrawal effects.
Try decaffeinated beverages, they look and taste much the same as their caffeinated counterparts. In addition, reduce 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.
Some over-the-counter pain relievers contain caffeine so look for caffeine-free pain relievers instead.
The risk of caffeine overdose increases as the concentration of caffeine in the product increases, meaning even small dosages of a highly concentrated product could lead to dangerous effects.
Consuming too much caffeine can also temporarily raise blood pressure, which could prove risky for those with hypertension. However, there is no evidence to suggest that caffeine consumption leads to long-term issues like hypertension onset or atrial fibrillation.
