What You Should Know About Caffeine

There have been many studies linked with caffeine and often it is mistakenly associated to many health risks that include cancer, heart disease, osteoporosis and birth defects however it should be known that there is no true scientific evidence to prove this. But in saying this caffeine should still be used only in moderation because there are still certain adverse side effects especially if used in large quantities.

Where is caffeine found?

Caffeine in itself is a natural substance found in certain plants, cocoa beans, tea leaves and kola nuts. But today most caffeine is consumed in beverages such as coffee, tea, soft drinks, chocolate and in many over-the counter medications.

The effects of caffeine

Caffeine has a diuretic effect which means that it increases water loss from the body in the form of urination and the more caffeine is consumed the greater of a chance for increasing water loss which in turn leads to dehydration.

Excessive caffeine intake can also cause anxiety and insomnia because it tends to increase your heart rate. These effects however do not last long since caffeine is not accumulated in the body. Caffeine is usually excreted within 3 to 4 hours after consumption.

How much caffeine is considered "too much?"

Caffeine consumption as with most products depends on the amount that is taken and the frequency. Body weight, physical well being and overall anxiety level has a great impact on how your body will react to the caffeine intake. An example of this would be someone who drinks a cup of coffee regularly may not feel the effects of the caffeine as compared to the occasional coffee drinker. The occasional coffee drinker may have increased side effects.

For most adults a moderate amount of caffeine is considered 200-300 milligrams of caffeine which is equal to about two cups of coffee a day. This usually does not cause any physical problems. So overall a healthy lifestyle with moderate caffeine intake is not considered unsafe or unhealthy.

When caffeine should be cut back

Pregnant or nursing mothers should go easy on caffeine as sensitivity may increase during these times when there are many other hormonal changes taking place. Caffeine also crosses the placenta during pregnancy as well into the breast milk.

Certain medical conditions can also have increased symptoms of caffeine intake such as high blood pressure or gastric ulcers. This should be discussed with a health care provider for recommendations of how much if any caffeine should be consumed at all.

At any age caffeine intake may pose a health risk if taken in large quantities in the form of coffee or soft drinks especially with increasing in age. This is especially true if the caffeine intake takes precedent over more healthful choices.

Ways to cut down on caffeine intake

Headaches and drowsiness can occur if trying to cut down from large amounts of caffeine abruptly so it is better to cut back gradually.

Instant coffee usually contains less caffeine and it can be alternative to brewed coffee.

Try mixing regular coffee with decaffeinated.

Brew tea for a shorter amount of time to reduce the amount of caffeine

Read labels on products carefully as to determine the amount of caffeine especially in soft drinks.

Be aware that certain over- the- counter medications may also contain caffeine.

Drink water more often as to reduce the habit of refilling with coffee or tea.

As with most products as long as there is no abuse and consumed in moderation there are usually no ill-effects so a cup of java a day should really be OK.