The Power of Caffeine

In my opinion, nothing starts a day better than some
fresh air and a nice hot cup of coffee.
Although I do love the flavor of a strong black coffee, the caffeine-fueled pick-me-up does not bother me either.  Apparently I am not alone in this belief as recent studies show that approximately 80% of the United States population over the age of 18 also drink
coffee.  That equals over 250 million people, and that number continues to grow every year.  Since caffeine can directly alter our
physical and mental state, it is appropriately labeled as a drug by the Food and Drug Administration (FDA), making it the most commonly used drug in the world.  I think the numbers speak for themselves… caffeine is a popular substance in this country.  With millions of Americans consuming caffeine on a daily basis, it is important to know how it affects us as well as what some common side effects are.

Caffeine is a chemical that works by stimulating the central nervous system, muscles, heart, and even the area of the body that controls blood pressure.  Caffeine will hit our system about 30 minutes after intake and last about six hours in our blood stream.  Caffeine has been shown to
be a substance to which our body can become dependent and develop a tolerance.  This tends to make its effects on each person slightly different based on how much caffeine an individual consumes and how often.  Most commonly known for its ability to temporarily improve mental alertness, caffeine is also used to relieve headache symptoms.  Recommended caffeine intake for improving mental alertness and headache relief is 250mg, which is about how much caffeine
is present in two cups of black coffee.

The average cup (8 oz.) of caffeinated coffee contains approximately 100-200 mg of caffeine depending on how strongly it is brewed.  Most often, our daily cup of coffee brewed at
home or purchased from a local coffee shop is closer to 100 mg per cup.  Even decaffeinated coffee contains some caffeine, usually ranging from 8-14mg per 8oz serving.  Tea, on the other hand, tends to have slightly varying quantities of caffeine in it.   The amount of caffeine in an 8oz cup of black tea varies from 40-120 mg, while green tea is slightly lower at 15-60 mg.  The average soda caffeine content ranges from 20-40 mg per 12oz serving, and energy drinks top the list with quantities varying from 100-300 mg.

The list of side effects associated with caffeine use is longer
than its list of suggested uses:

·         Cause jitters and shakiness

      ·         Cause difficulty falling asleep or staying asleep

·         Cause headaches or dizziness
·         Increase heart rate or create an abnormal rhythm
·         Cause dehydration
·         Cause addiction and increased requirements due to higher tolerance, which leads to 
        withdrawal symptoms when consumption is discontinued

Some people are more sensitive to the effects of caffeine and could experience them at a lower dose, while others with a higher tolerance would only experience the side effects at higher than normal doses.  It is also interesting to note that caffeine is noted to be both a cause and potential reliever of headaches.  This is most likely due to dehydration.  Dehydration has been shown to be a common cause of headaches as well as a trigger for migraine headaches in people who suffer from them.  For the most part, we tend to not drink enough water throughout the day to keep our bodies properly hydrated.  Adding to this problem is the fact that caffeine dehydrates us further.

Along with the list of common side effects, there is a list of pre-existing conditions that are notably affected by caffeine.  The following are some common conditions that research has shown to be negatively affected by caffeine, and therefore, its use should be monitored.

·       Anxiety Disorders à caffeine could increase the symptoms

·       Bipolar Disorder à caffeine has the potential to increase mood alterations
·       Bleeding Disorders à caffeine can alter blood pressure, therefore altering blood flow

·       Heart Conditions à caffeine can cause an increase in heart rate or alter heart rate altogether
·       Diabetes à caffeine may affect the way the body uses sugar and could alter insulin
requirements

·       Irritable Bowel Syndrome (IBS) à at high levels caffeine can worsen diarrhea symptoms

      ·       Glaucoma à caffeine can increase the pressure inside the eye

·       Osteoporosis à caffeine can increase the amount of calcium lost in urine

One other important time that caffeine intake should be directly monitored is during pregnancy.
When consumed, caffeine ends up in the blood stream, and thus, the blood stream of an unborn child as well.  After the child is born, intake must continue to be monitored if the mother is breast
feeding.  Caffeine, along with any other drug a breast feeding mother is on, will end up in breast milk.

Caffeine and caffeinated beverages should be viewed for what they really are… highly addictive drugs.  Ok, maybe that’s a bit harsh, but it does get the point across.  We need to be cautious
about the amount of caffeine that we consume.  If some of the side effects listed above sound like issues you have experienced or do experience on a regular basis, take a step back and analyze
what you are putting in your body.  We need to become more educated on how substances as common as caffeine can irectly alter both our physical and emotional wellbeing.  Believe me, I am not suggesting we all stop drinking coffee… I know I sure don’t want to.  However, it is a good idea to look at the amount of coffee as well as additional caffeinated beverages we drink throughout the day.