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Do You Know Caffeine



Caffeine is a bitter substance found in coffee, tea, soft drinks, chocolate, kola nuts, and certain medicines. It has many effects on the body's metabolism, including stimulating the central nervous system. This can make you more alert and give you a boost of energy. For most people, the amount of caffeine in two to four cups of coffee a day is not harmful. However, too much caffeine can make you restless, anxious, and irritable. It may also keep you from sleeping well and cause headaches, abnormal heart rhythms, or other problems. If you stop using caffeine, you could get withdrawal symptoms. Some people are more sensitive to the effects of caffeine than others. They should limit their use of caffeine. So should pregnant and nursing women. Certain drugs and supplements may interact with caffeine. If you have questions about whether caffeine is safe for you, talk with your health care provider.

Introduction

Caffeine is a very common substance that we consume in food, drinks, and medicines. More than 90% of people in the world use caffeine in one form or another.
It is safe to consume caffeine in moderate amounts. Research suggests there are some benefits of caffeine. However, for certain people, doctors may recommend reducing the consumption of caffeine or stopping it all together.
This program explains what caffeine is, presenting facts and dispelling some myths about the consumption of caffeine.
Caffeine
Caffeine is a natural substance found in more than 60 plants! The most common plants that contain caffeine are coffee beans, tea leaves, kola nuts, and cacao pods.
Caffeine can also be made in the lab. This is known as synthetic caffeine. Synthetic caffeine is added to foods, drinks, and medicines.
Caffeine stimulates the central nervous system. The central nervous system includes the brain, spinal cord, and the other nerves in the body. Caffeine causes a person to feel more alert and less tired.
The stimulant effect of caffeine reaches its peak level within one hour of ingesting it and lasts from four to six hours. When people use caffeine every day, their bodies get used to it. They don’t get the “good effects” of feeling more awake and able to concentrate unless they use more of it. This is called “tolerance.” Some studies show that caffeine causes a physical dependence or addiction. If a person gets headaches or becomes irritable after stopping caffeine consumption, then their body is physically addicted to it. These signs are called withdrawal symptoms. Not all people have the same response to caffeine. Some people report noticeable alertness while others report little difference in alertness. Some have no withdrawal symptoms while others do. People’s reaction to caffeine differs as the person’s age or health changes.

Benefits

Many people drink caffeinated drinks to feel more awake and alert for awhile. Many people report having more concentration and energy after consuming caffeine.
Caffeine is used in both prescription and over-the-counter medicines to treat tiredness or drowsiness. Caffeine can also improve the effect of some pain medicine.
There is some research reporting benefits of caffeine related to an improved immune system, and the ability to fight cancer and prevent dementia. However, more studies are needed to confirm or refute such observations.
Side Effects
Caffeine’s main effect on your body is to make you feel more awake and alert for a while. However, it can also cause some side effects. The most common side effect is making a person jittery or shaky.
Caffeine can make it hard to fall asleep, stay asleep, or get a good night’s sleep. This side effect can be worse if you take in caffeine a few hours before going to sleep.
Other side effects of caffeine are related to the heart. It can make the heart beat faster or have an uneven heart rhythm. Caffeine may also cause a rise in blood pressure.
Caffeine can cause headaches, nervousness, or dizziness, particularly if a person stops taking it. These are some signs of withdrawal.
Caffeine is a diuretic; it causes the kidneys to get rid of more water than they would otherwise. Because of this effect dehydration is also a possible side effect.
Usually people consume caffeine with drinks containing water and the excess loss of water does not cause dehydration. However, if the ingested caffeine is concentrated the risk of dehydration becomes real.
When to Avoid Caffeine
It is safe for most people to drink beverages or eat food that contain caffeine. However, how caffeine affects people varies from person to person.
Some people with medical conditions should check with their doctors before having a lot of caffeine. For example, people with too much acid in the stomach or frequent heartburn should consider stopping caffeine. Caffeine increases the release of acid in the stomach.
People with anxiety problems or panic attacks may find that caffeine makes them feel jittery and more anxious.
Women who are pregnant or planning to become pregnant should avoid consuming large amounts of caffeine because too much caffeine may interfere with normal development of the growing baby. If you are pregnant, ask your doctor what he recommends regarding caffeine.

Sources of Caffeine

The following section discusses the main sources of caffeine. We will consider that a cup of dark American coffee has 150 mg of caffeine. A 150 ml cup not a 500 ml gigantic cup! Remember, different brands of coffee, chocolate, and teas have different amount of caffeine. The way you brew the coffee affects the amount of caffeine too. The more you brew it, the higher the concentration of caffeine. A 2 oz energy drink 5-hour has 200 mg of caffeine. A light cup of American coffee has on average 100 mg of caffeine. A power drink such as Jolt Cola® has 100 mg of caffeine in 12 oz. A dark cup of tea has 80 mg of caffeine. A cup of light tea has 40 mg. A 12 oz can of Coca-Cola® has 64 mg of caffeine. Dr. Pepper® has 61 mg and Mountain Dew® has 55 mg. A 1 oz shot of espresso has about 50 mg of caffeine, but it is concentrated in a small volume of coffee. A 30 ml cup of Turkish coffee has about 30 mg of caffeine. A 40 gram bar of dark chocolate has 40 mg of caffeine. Now here is a list of alternative products low in caffeine: A cup of hot cocoa has 8 mg of caffeine. A 46 g single bar of Kit Kat® chocolate has 5 mg of caffeine. A cup of decaf coffee has 4 mg of caffeine. A 12 oz can of 7up or Sprite has 0 mg of caffeine! Herbal teas do not generally have caffeine. Decaffeinated coffee is not totally free of caffeine. It still contains a very small amount of caffeine. Always read the food label to see specific information about caffeine content. Manufacturers may change their formula and different brands of the same product include different amount of caffeine.

Risk of Poisoning

Caffeine is very safe. However, any substance or chemical can be poisonous if consumed in doses beyond what the body can tolerate. Caffeine is no exception. It can kill if consumed in large quantities. However, such situations are extremely rare.
An overdose can happen if a person consumes a concentrated amount of caffeine from medications or energy drinks in a short period of time. Oral doses of more than 10 grams the equivalent of 100 cups of coffee can be fatal in adults. You should seek emergency medical treatment if you or a loved one consumed a large dose of caffeine. Symptoms of caffeine overdose in adults include one or more of the following symptoms:
Breathing problems
Convulsions
Muscle twitching
Rapid heart beat
Vomiting
Hallucinations

Recommendations

Studies suggest that moderate amounts of caffeine are not harmful. Moderate depends on the size, age, and health of the person. Some doctors suggest 100 to 200 mg of caffeine each day, but each person is a little different.
Experts agree that 600 mg or more of caffeine each day is too much. This is about four to seven cups of coffee. If you get more than 600 mg of caffeine each day, you may want to consider cutting back.
The “moderate amount” is less for adolescents and children. Young children should not drink caffeinated drinks on a regular basis. Their caffeine intake from foods, like chocolate, should not be more than 100 mg per day.
Energy drinks have a high concentration of caffeine. An adult or child could easily exceed the recommended moderate amount from energy drinks. You should determine your “moderate amount” of caffeine based on how you feel. It can range from 150 mg (one cup of American coffee) to 600 mg (4 cups) per day. Here are some signs that you may be drinking too much caffeine:
You have insomnia
You become restless and irritable
Your heartbeat becomes fast or your heart starts skipping beats
You have muscle tremors
Remember that you may want to cut out caffeine all together if it causes you stomach ulcers or heartburn. Check with your doctor.

Summary

Caffeine is a very common substance that we consume in food, drinks, and medicines. More than 90% of people in the world use caffeine in one form or another. There are some benefits of caffeine. For example, caffeine causes a person to feel more alert and less tired by stimulating the central nervous system. However, taking in too much caffeine can also cause some side effects, and in extreme rare cases, even death. How caffeine affects people varies from person to person. Talk to your doctor about how much caffeine you should take in each day, or if you should avoid caffeine all together.



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