In this guide, we’re delving into caffeine, its effects on the body, and the risks behind consuming this incredibly popular substance. Certain media outlets have started to claim that it is best to avoid caffeine, but is there really any risk?
It’s amazing how much misinformation is out there when it comes to caffeine. It’s estimated that 90% of Americans consume caffeine every day, and the figure is likely to be even higher in other parts of the world.
Fortunately, as long as you are sensible, you can continue to enjoy and experiment with coffee sets and chocolate with no fear of what caffeine is doing to you. It actually has benefits, too!
Myth #1 – Caffeine is Addictive
“Coffee addiction” is a term you might hear if you love your daily dose of java. The National Institute on Drug Abuse in the US has debunked this myth. Caffeine can cause a release of dopamine, which feels good, but it isn’t “addictive” as such.
The NIDA explains:
“While caffeine produces a small rise in dopamine, it does not cause the large surge that unbalances the reward circuits in the brain and is necessary for an addiction. So even though the word “addiction” is often used casually, caffeine is not addictive (scientifically speaking).”
The next time someone accuses you of having an addiction to caffeine, you can put them straight.
Myth #2 – Caffeine Causes Insomnia
Caffeine can make it difficult to sleep, but only if you drink it late at night or within a few hours of when you plan to sleep. The body processes it extremely quickly, and if you drink coffee in the morning or even early afternoon, the chances that it is still stimulating your brain and making it tough to sleep at night are very slim.
It’s all about being responsible. In the same way that one glass of wine won’t impact your sleep too badly, a cup or two of coffee in the daytime shouldn’t make any difference.
Effects of Caffeine
So, what does caffeine actually do to the system? Why are there so many myths floating around?
Caffeine is a stimulant. It stimulates both the brain and the body. Your heart may beat quicker, and this can make you feel more alert and even tense your muscles. Caffeine stimulates the nervous system. This is not dangerous in itself, as long as caffeine is consumed in moderation.
It also releases dopamine, making us feel good! In the short-term, caffeine can boost someone’s mood and make them feel more sociable.
A lot of people use caffeine to keep them stimulated while working, it can help with alertness and concentration.
There are some downsides to using caffeine, and it can have some side effects including headaches and withdrawal effects. If you consume too much caffeine, it can also make your heart rate increase significantly, to the point where it can be dangerous. People who already have high blood pressure should consider their health conditions and limit caffeine accordingly.
Risks and How to Get Help If You Need It
Like so many of the pleasures people enjoy in life, there is an element of risk attached to caffeine consumption.
In general, up to 400mg a day is safe for adults, but this really depends on your own build and tolerance. It’s not a good idea to keep consuming caffeine if you are feeling the effects, such as dizziness or headaches.
Caffeine overdose can occur if you consume too much. This can be mild, and relatively low-risk, but it can cause a huge strain on your heart and nervous system in extreme examples. If you consume large amounts of caffeine, you could be at risk of having convulsions or a heart attack.
It’s important to remember that caffeine is a drug, and though you can’t get addicted to it, you can find that it is a struggle to stop consuming it. Some mild withdrawal symptoms are possible. Over the long term, it is recommended that you limit caffeine consumption.
If you are pregnant, you should limit to 200mg a day, or even less, according to Healthline. The impacts of caffeine on pregnant women, and their babies, are not yet fully understood.
Giving up caffeine isn’t necessarily easy. You may be able to get help from a physician, but generally, because of the fact that the substance isn’t addictive, you can give up without this assistance. The difficult aspects of this are getting through a few days where you feel a “lull” after giving up caffeine. You may get headaches, and you may not feel as alert.
Eating a healthy diet with plenty of nutritious foods will help you to feel alert without the need to add caffeine. You should also stay hydrated to help to avoid headaches, and to stop you from feeling sluggish.
If you have consumed a lot of caffeine and feel you could be becoming unwell, you might be overdosing. If you’re experiencing the symptoms of a caffeine overdose, seek medical help. You can dial NHS Direct or your local physician. Overdosing is rare, but it can cause serious health implications.