The Buzz
on Caffeine
By Marius Bezuidenhout
If you’re
worried about the health implication of too much caffeine
in your system, you’ll be glad to know there are
many other hot and delicious beverages on the market for
you to try.
Are you relying on copious cups of coffee to get you
through the day? If so, what you’re using as a
crutch has probably become part of the problem. Because
too much caffeine far from giving your energy levels a
boost, can make you feel sluggish and jittery.
Expert opinion differs on what exactly constitutes too
much caffeine. And of course it depends on whether
you’re having tea or coffee - not to mention which
type it is.
Basically, if you’re having more than three
caffeine drinks a day you’re probably overdoing it.
Caffeine aids the dehydration process - causing headaches
and constipation amongst other weaknesses. But before you
sigh and reach for another guilty mug of coffee,
you’ll be glad to hear that there are plenty of
healthy options and alternatives with loads of exciting
flavours.
As a nation we don’t half love a cup of tea. On
average, we consume three cups of regular tea each and
every day. Herbal teas are the healthier option and
research has shown that the antioxidants and many
hydrating properties found in fruit and green teas mean
that you need never feel guilty about brewing another
pot.
What is caffeine?
Caffeine is an alkaloid found naturally in coffee beans
and tea leaves. Very often it is added to fizzy drinks,
such as cola, and energy drinks. Smaller amounts are
found in chocolate, hot chocolate and even some
painkillers.
Coffee, unsurprisingly, contains the highest caffeine
levels, closely followed by tea and cola. But the amount
of caffeine in specific drinks varies greatly, depending
on the type and the way it’s made. The highest
caffeine count comes from filter coffee as coffee beans
have the highest caffeine concentration and they soak in
the water for longer, so more caffeine leaches out.
As a rule, the stronger the coffee, the more caffeine it
contains. An espresso, for example, can have up to 300mg
caffeine, whilst instant coffee powder may contain only
75mg. Tea typically has around 50mg a cup, with a can of
cola around 45mg. For the rest of the general population
of healthy adults, the long-standing advice still applies
- try to consume no more than 400 to 450mg of caffeine
per day. It’s best to do most things in moderation.
What does it do?
Caffeine is a heart and brain stimulant. It interferes
with your body’s release of a natural chemical
called adenosine - a sedative which slows the body down,
promoting sleepiness and dilating blood vessels.
Caffeine also overrides hormonal reaction. It fools the
body into constantly firing on all cylinders, by
constricting blood vessels and triggering the release of
adrenaline.
This speeds up your heartbeat, promoting a feeling of
excitement in preparation for your body’s natural
‘fight’ or ‘flight’ response.
This works well for the occasional emergency, but
longer-term use undermines the body’s ability to
recuperate, which is when it replenishes nutrients,
repairs tissues and restores brain function.
If you overdose on caffeine, you’re going to feel
jittery.
Too much caffeine can...
Over stimulate your central nervous system, leading to an
increas in heart rate and blood pressure.
Affect energy levels. Following an initial energy boost,
your energy plummets because of resulting low blood-sugar
levels.
Decrease bone density, putting you at risk of the
bone-wasting disease, osteoporosis.
Inhibit absorption of essential vitamins and minerals,
such as calcium and iron. Taking a vitamin supplement
with a cup of coffee or tea, for example, can render it
useless.
Irritate the lining of your stomach and oesophagus,
causing indigestion, ulcers and digestive problems.
Aggravate PMS and menopause symptoms, such as fluid
retention, breast tenderness and hot flushes.
Cause headaches, including the triggering of migraines in
some sufferers. It can also cause insomnia.
Instead of reaching for caffeine…
Stretch it out. A good stretch (and a yawn) will boost
blood flow to your muscles. The added oxygen will give
muscles instant energy.
Scrub up. Use a body brush in the shower to invigorate
you and wake up your system so it’s ready to face
the day. Also try dry brushing with a natural-bristle
brush. Brush all over your body (except your breasts) in
a circular motion towards your heart. Go easy around your
stomach.
Squeeze some lemon. A cup of hot water and lemon
stimulates the digestive juices and kick-starts your
metabolism.
Get oiled up. Sniff some aromatherapy oil - grapefruit,
lemon, orange, rosemary and peppermint oils are
energising and uplifting.
Caffeine is a drug stimulant. When you have too much of
it, your blood pressure rises, leaving you feeling
anxious and restless. The paradox is that although coffee
is a stimulant, it overworks the adrenal glands, tiring
out both them and you. Moreover, it can stimulate
skin-ageing. It also reduces the absorption of iron and
zinc by up to 50% which can compromise your immune
system. Wean yourself off coffee slowly. Instead, start
drinking a rotation of herbal teas, such as peppermint,
chamomile, dandelion, nettle and red clover, or simply
some freshly squeezed fruit juice in hot water.
Good Food and Healthy Eating
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