Caffeine
Caffeine is the world’s most popular drug. It exists naturally in coffee, tea and cocoa and is used as a common additive in soft drinks and non-prescription drugs. Why a drug? Because it’s a mild stimulant that increases your heart rate and blood pressure.Although caffeine and its relationship to illnesses, such as heart disease and cancer, has been subject to much controversy, a definite link remains to be established. Much research concludes that a small amount of caffeine does not pose a threat to serious illnesses. Moderation is key.
Know Your Limit
People in general good health should try to consume no more than the equivalent of 4 cups of coffee per day, or 400-450 mg of caffeine per day.| Sources of Caffeine | Portion | Caffeine |
|---|---|---|
| Coffee, brewed Espresso Caffe Latte or Café Au Lait Coffee, Instant Regular Coffee, Instant Decaf Tea, Weak Tea, Strong Cola Drinks Chocolate Milk Hot Cocoa from Mix Chocolate Bar |
178 ml / 6 fl. oz. 60 ml / 2 fl. oz. 237 ml / 8 fl. oz. 178 ml / 6 fl. oz. 178 ml / 6 fl. oz. 178 ml / 6 fl. oz. 178 ml / 6 fl. oz. 280 ml / 10 fl. oz. 225 ml / 7.5 fl. oz. 175 ml / 6 fl. oz. 56 g / 2 oz. |
108-180 mg 100 mg 96 mg 60-90 mg 2-6 mg 20-45 mg 79-110 mg 22-50 mg 2-7 mg 6-30 mg 3-20 mg |
Common Caffeine Complaints
While the effects of caffeine will vary from person to person, for mot people too much caffeine amplifies the effects of stress and causes the following symptoms:- elevated blood pressure
- stomach irritation
- headaches
- nervousness and anxiety
- ncreased heart rate
- insomnia
Consider These Options for Reducing Caffeine
- Drink a mixture of half regular and half decaffeinated coffee.
- Try your tea a little weaker. Steep for less time.
- Try decaffeinated tea, herbal tea or hot apple cider.
- Select decaffeinated soft drinks.
- Avoid caffeine in the afternoon and evening if insomnia is a problem.
- If you are accustomed to drinking a lot of coffee, withdraw slowly. If you quit cold turkey, you may suffer withdrawal symptoms such as headaches and nausea.
- When you feel drowsy, try a quick walk and some fresh air rather than another cup of coffee.
- Read medication labels to see if caffeine is present. Ask your pharmacist for a substitute without caffeine.