Trendy t-shirts boast caffeine use with bold statements such as, “Coffee is the gasoline of life.” Energy drinks, espresso shots, and soda pops can be found abundantly within any convenient store. We love to fuel our body with caffeine, craving a quick, immediate boost, but what effects will our consumption have on us in the long run?
The benefits.
Research shows a few benefits, as well as some risks, to our overall health when consuming caffeine. For most adults, around 400 milligrams a day will not pose health risks. So, let’s begin to look at some reasons to consume caffeine.
Caffeine is known to boost physical performance. It helps ease the pain and fatigue of a workout. It also helps our brain as it enhances attention and reaction time.
Caffeine can ease headaches and migraines by constricting swollen blood vessels in the brain. This why some pain relievers add caffeine. However, we can get rebound headaches from discontinuing the use of caffeine.
When to say no.
Because caffeine can cause a rapid heart rate, especially at high doses, it is not recommended for heart patients. Young people may also be more vulnerable to these effects. Of course, this will depend on how frequently we consume caffeine, if we have other pre-existing health conditions, and what medications we may be taking as well.
Some studies show a reduction in calcium absorption, but there is not enough evidence that consuming up to 400 milligrams will harm our bones. However, the jolt from caffeine increases stomach acid production, which may aggravate open sores and ulcers in the lining of the stomach, esophagus, or small intestine.
Although coffee drinkers seem to have a lower risk of becoming diabetic, if one already has diabetes, then you would need to be careful with caffeine. Studies show it drives up blood sugar levels and impairs insulin sensitivity. It’s also suggested to avoid caffeine while pregnant because it can raise heart rate and blood pressure. Caffeine also can cross the placenta, affecting the baby’s movement and sleep patterns.
The choice is yours.
Given the proven health benefits, as well as some health risks, it becomes a personal decision to consume caffeine. If we are going to engage in caffeine consumption, let’s be mindful of our dosage. Aim for 400 milligrams or less. If we aren’t certain, consider consulting with the doctor.
