There aren’t many subjects more controversial than caffeine. While some professionals contend this substance is detrimental to health, others believe it’s beneficial. Actually, caffeine may help some people, but it’s not for everyone. One thing that is certain is that a caffeine addiction can be a hard habit to break.
Caffeine and Its Effects
Caffeine, which comes from the French word café, meaning coffee, is a plant product, typically found in coffee beans, as well as soft drinks, teas, chocolates and cocoas. It’s also in some over-the-counter and prescription drugs such as pain relievers, cold and allergy medicines.
After someone consumes caffeine it becomes totally absorbed within a time span of about 30 to 40 minutes, but its effects considerably weaken after roughly three hours, according to Medicine.net. It can affect a person’s strength and mood. It can also influence the gastric and cerebral vascular system, besides the colon.
Benefits and Risks of Caffeine
Caffeine actually has some health benefits. Small amounts of the substance can be beneficial for people who are more likely to have liver disease. It’s good for increasing muscle strength and speeds up metabolism, as it breaks down fat, which releases fatty acids so they’re forced to be burned. In fact, caffeine is the main ingredient of many diet supplements. Caffeine also improves mental ability and helps reduce asthma discomfort.
On the other hand, caffeine can be harmful. Some of the health risks of an overconsumption of caffeine include anxiety, restlessness, irritability, headaches, heartburn and nausea. Too much caffeine can also cause stiff muscles, chills and hot spells.
Caffeine and Pregnant Women
Pregnant women often wonder if they can consume caffeine. Links have been found between excess caffeine and a higher miscarriage rate, besides premature deliveries or low birth weights. On the other hand, other unfavorable factors weren’t considered in these studies, such as smoking or alcohol consumption. High amounts of caffeine can effect fetal heart rate and breathing. Food Navigator.com warns pregnant women to consume no more than 300 mg of caffeine per day. That's roughly three average cups of coffee or six cups of tea. It's also equivalent to eight cans of regular soda.
Tips for Reducing Caffeine Intake
Getting off caffeine should not be done “cold turkey” or completely cut off immediately, but should be done so gradually. Totally eliminating caffeine after a long-term addiction can cause withdrawal symptoms such as headaches.
Begin by just having a cup or two of coffee in the morning. Then reduce that amount to only half a cup or mix that half cup with a half cup of decaffeinated coffee. Substitute decaffeinated coffee when tempted to reach for a cup of regular coffee in the afternoon hours. Green tea, although it has caffeine, is so good nutritionally, it's still a good substitute for coffee. This is especially a good coffee alternative for people highly addicted to diet caffeine soft drinks.
The transition can be less painful by eating a good breakfast that includes protein, instead of donuts or bagels. Keeping active during the day also helps with fatigue, such as taking stairs rather than an elevator or walking during lunch breaks.
Finally, people getting off caffeine should expect some withdrawal symptoms, even if they're gradually weaning themselves from the substance. Fortunately, these symptoms usually only last for a few days. Also, it's important for people to get regular physical exams and consult a physician or health professional to determine if they should consume any caffeine at all.
Resources:
Medicinenet: Caffeine Health Effects (date accessed 6/10/2010).
Food Navigator: Wide Range of Caffeine Levels in Coffee (date accessed 6/18/2010).
Venice Kichura - Venice Kichura is a freelance writer who writes on a variety of subjects. She holds a special passion for topics relating to art and ...
