Caffeine, Sources Of Caffeine, How Caffeine effects the body? How Much To Consume?
What Is Caffeine?
Caffeine is considered to be the natural ingredient which is used as natural stimulant.
Although it has negative effects like sleep and anxiety.
Caffeine is a psychoactive substance mostly found in tea, coffee and other energy or soft drinks.
Caffeine is taken as mood elevator or stimulant as it activates the CNS and improves concentration and focus.
Caffeine was discovered by Ethiopian Shepherd who showed that caffeine provides extra energy when given to goats.
Around 80-85% of the world population consumes caffeinated product each day.
Sources of Caffeine.
The most common source of caffeine are coffee, tea leaves, Cocoa beans, Cola, Energy or Soft drinks.
Caffeine can also be produced synthetically and added to foods, beverages, supplements and medications.
Even chocolates like milk chocolate and dark chocolate contains caffeine.
How much of Caffeine to be Consumed?
Around 350-400 mg per day or 200 per dose is considered to be safe for consumption for most healthy adults.
Caffeine is not considered to be safe to consume by the children. Adolescents must be cautious while Excessive caffeine intake along with alcohol.
Women who are pregnant or planning for the same and also breast feeding women can consume caffeine less than 200 mg daily after consulting with the doctors.
Some people are more sensitive to caffeine and may develop unwanted effects like restlessness and sleep problems.
Taking same amount of caffeine every day causes tolerance to caffeine.
How caffeine effects the body?
It is a habit of most people to have a cup of tea or coffee soon after getting up from the bed.
Though caffeine provides no nutritional value on its own, it only keeps you awake and energetic.
Most of us don't really know and even don't care exactly how much and what goes inside our body when we have a cup of tea or coffee!
Only thing is, if feeling tired, have some tea or coffee and get fresh.
Its caffeine in tea or coffee that makes you fresh and wakes you up. Caffeine is having much broader and wider surprising effects on body especially brain.
Caffeine when ingested goes to blood stream, which increases the blood pressure and signals adrenal glands to pump more adrenaline, which makes energetic and emotionally charged up.
Caffeine also triggers the release of dopamine pand glutamine level in the brain, so it boost mind and reduces risk of depression.
Caffeine blocks the molecule called adenosine in the brain, and help to stop you from feeling sleepy.
Caffeine also improves focus and concentration and also people's memory.
Caffeine works by stimulating central nervous system, heart, muscles and the centers that control blood pressure .
Caffeine acts as "water pill" that increases urine flow.
🍮Effects on the Heart.
Caffeine increases heart rate.
People with anxiety are more prone to have panic reactions as caffeine increases anxiety and people who face panic reactions worry about having a heart attack.
Caffeine with soda causes cardiovascular problems especially in children.
Caffeine may slightly increase blood pressure for a short period of time as it either increases adrenaline or temporarily block on the hormone that naturally widen arteries.
🍮Effects on Diabetes.
Caffeine lowers the risk of developing type 2 diabetes, but this may depend on individual.
🍮Effects On Central Nervous System
Caffeine acts by stimulating the CNS.
Caffeine causes alertness when reaches brain and so you feel more awake and less tired.
Caffeine blocks the brain signaling molecule adenosine. Hence, these changes the pattern of brain messaging, which helps to improve mood and brain functions.
Caffeine also increases other signaling molecule such as dopamine and nor epinephrine.
Caffeine may decrease the risk of depression and lower the risk of suicide.
Caffeine improves alertness, short term recall and reaction time.
Caffeine reduces the risk of brain disease such as Alzheimer's and Parkinson's Disease.
🍮Effects on Weight Loss
Caffeine stimulates the central nervous system and increases metabolism, which in turn causes fat burning.
While performing exercise, caffeine increases the use of fat as a fuel.
Caffeine improves muscle contraction and increases tolerance to fatigue.
Caffeine causes benefits in high intensity workouts and resistance exercises.
🍮Effects on Digestive System and Secretory System.
The amount of acid in stomach increases consumption of Caffeine, may cause heart burn or stomach upset.
But, caffeine is not stored in the body and is metabolized by liver and excreted in urine. Hence, it increases urination.
Caffeine temporarily reduces appetite.
🍮Effects on Skeletal and Muscular Systems
Caffeine largely interfere with the absorption and metabolism of calcium, which causes osteoporosis (bone thinning).
Caffeine on withdrawal causes achy muscles and muscle tremors.
Caffeine intake also lowers the bone density and bone mass.
🍮Effects on Reproductive System.
Caffeine is not safe during pregnancy as it can cross the placenta and travels within the blood stream.
Caffeine causes increase in baby's heart rate and metabolism.
Excessive use of caffeine during pregnancy leads to slower fetal growth and increases the risk of miscarriage.
🍮Other Effects.
- Lowers the risk of liver damage(liver cirrhosis).
- Decreases cancer risk especially skin cancer.
- Reduces risk of multiple sclerosis.
- Gout prevention.
- Gut health is improved as caffeine increases the amount and activity of beneficial gut bacteria.
Side Effects
Caffeine causes:
- Insomnia.
- Nervousness.
- Restlessness.
- Nausea.
- Vomiting.
- Increased respiration and heart rate.
- Stomach irritation.
- Frequent urination or inability to control urination.
- Sleep disorder in AIDS patients.
- Headache.
- Anxiety.
- Agitation.
- Chest pain.
- Ringing in the ear.
Withdrawal Symptoms
- Caffeine causes addiction in some people.
- Some people become physically dependent.
- Dependence become so strong for some individual that it may lead to physical or psychological problems.
Caffeine withdrawal leads to:
- Low mood.
- Sleepiness .
- Drowsiness.
- Concentration problems.
- Reduced energy and alertness.
- Tiredness.
- Irritability.
- Flu like symptoms( nausea, vomiting or muscle pain and stiffness).
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