Caffeine
Many of us rely on a morning cup of coffee to kick start our day - but what are you doing to your body in the meantime? We’re here to address some key questions surrounding caffeine, and the effects it can have on your central nervous system.
Question 1 ~ How do you know if you’ve consumed more caffeine than you can tolerate?
Insomnia
Jitters
Anxiousness
Fast heart rate
Upset stomach
Nausea
Headache
A feeling of unhappiness (dysphoria)
Question 2 ~ Which kind of food & drinks contain caffeine?
Caffeine can be found naturally in the plants we use to make coffee, tea and chocolate. It’s also found in some plants used as flavourings, such as guarana, or alternative teas. Caffeine may also be added as an ingredient to foods and beverages - so check the label!
Question 3 ~ Should I avoid energy drinks?
Energy drinks have a bad reputation for their caffeine content, but in reality they contain 80mg of caffeine per 250ml – that’s less than a mug of instant coffee, which has 100mg, and only slightly more than a mug of tea, which has 75mg.
However, there are other reasons why you might want to avoid energy drinks. They can contain nearly seven teaspoons of sugar in one 250ml can – that’s the maximum amount we should be consuming in a whole day. So if you enjoy energy drinks, choose sugar-free versions where possible!
Question 4 ~ Can I enjoy caffeine as a part of a healthy diet?
Two recent studies have suggested that drinking coffee was linked to longer life expectancy, and we’re aware that moderate amounts don’t seem to have a negative impact on your heart. However, it’s probably more important to think about how you take your coffee!
Sugar, strips, whole milk and cream, can often cause more damage to your health, and increase cholesterol levels. Drinking coffee unsweetened, and swapping whole milk for skimmed, one per cent or semi-skimmed, could help your heart health more than focusing on caffeine.
Question 5 ~ Can caffeine cause high blood pressure?
Overall, caffeine doesn’t seem to increase the risk of heart disease or stroke in most people. However, it has been shown to raise blood pressure in several studies due to its stimulatory effect on the nervous system. Fortunately, caffeine’s effect on blood pressure seems to be temporary. Also, it seems to have the strongest impact on people who aren’t used to consuming it.
High caffeine intake has also been shown to raise blood pressure during exercise in healthy people, as well as in those with mildly elevated blood pressure. Therefore, paying attention to the dosage and timing of caffeine is important, especially if you already have high blood pressure!
Like anything else, caffeine should be enjoyed in moderation. It’s great to increase your alertness and combat sleepiness, but due to the possible adverse effects, you should consider limiting your daily consumption to 300mg per day. This equals about 3 cups of small, regular roasted coffee.
In the meantime, you should consider other ways to naturally increase your energy levels! Why not try too…
Drink more water.
Get at least 7 hours of sleep per night.
Avoid daytime naps if you can.
Eat lots of plant-based foods, which may provide energy without the crash of processed foods.
Exercise daily.
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