Tag Archives: Caffeine

Manage your caffeine craze

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If your tensions already run high, you may want to skip that extra cup of brew. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


If you struggle with anxiety, you might want to skip that second cup of coffee, new research suggests.


For some people, caffeine may help with concentration and provide an energy boost, but it can cause problems for those with general anxiety disorder, said Dr. Julie Radico, a clinical psychologist with Penn State Health.


“Caffeine is not the enemy,” she said in a university news release. “But I encourage people to know healthy limits and consume it strategically because it is activating and can mimic or exacerbate the symptoms of anxiety.”


Low doses of caffeine are in the range of 50 to 200 milligrams. Consuming more than 400 milligrams at once may lead to feeling overstimulated and anxious and bring on symptoms such as racing heart, nausea or abdominal pain.


Anxiety is a common problem, but many patients and their doctors don’t think about caffeine as a potential contributing factor, said Dr. Matthew Silvis, vice chair of clinical operations in the division of family medicine at Penn State Health.


“We want people to consider whether there may be a connection between their caffeine consumption and anxiety,” he said.


As well as being a potential problem for people with anxiety, caffeine can interact negatively with medications for seizure disorders, liver disease, chronic kidney disease, certain heart conditions or thyroid disease, Silvis noted.


“Medical disorders that a patient may already have can become more difficult to control,” he said.


In terms of amounts of caffeine, an average cup of home-brewed coffee has about 100 milligrams, compared with 250 milligrams in a tall Starbucks coffee and as much as 400 milligrams in energy drinks.


A can of Mountain Dew has 55 milligrams while a can of Coca-Cola has 35 milligrams.


Many vitamin and sports or nutritional supplements also contain caffeine, but many people don’t think to check the labels of those products, Silvis added.


Reprinted with permission from Spectrum Health Beat.



Health benefits and risks associated with caffeine

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By Kris Swartzendruber, Michigan State University Extension


Americans love caffeine. Whether it’s a steaming, hot cup of java that helps jolt us into the morning, a big cup of diet cola that gets us through the mid-day slump, chocolate to help improve our mood or the chewable/drinkable stimulants that keep us awake for late night driving or studying, we love having caffeine throughout the day.


There has a been a good deal of debate surrounding the health effects of caffeine. Is it safe and how much is too much?


Caffeine has been proven to have some health benefits:

  • Research indicates that caffeine may help protect human brain cells, which lowers the risk of developing some diseases, such as Parkinson’s.
  • Regular cups of coffee may stimulate the gallbladder and reduce the risk of gallstones.
  • Caffeine causes the blood vessels to constrict, which may help relieve some headache pain.
  • Coffee reduces inflammation and may help prevent certain heart related illnesses.

Caffeine also has negative effects:

  • There is a significant association between drinking caffeinated coffee and the decrease of bone mineral density, which leads to osteoporosis. 
  • The daily consumption of caffeinated drinks can increase blood sugar levels and cause problems for people with diabetes.
  • Caffeine is a diuretic and can cause dehydration.
  • Caffeine can prevent some from falling asleep and interferes with deep sleep, which can lead to fatigue during the day.

The level of caffeine can vary depending on what is consumed. A piece of chocolate may have as little as five milligrams while energy drinks contain as much as 160 milligrams. Make sure to read the labels of pain medications and diet pills as products can have levels of caffeine as high as 200 milligrams.

Michigan State University Extension recommends moderate doses of caffeine, 200 to 300 milligrams per day, which is equivalent to two to four cups of brewed coffee and is considered safe for most adults. If you are consuming more than 500 to 600 milligrams of caffeine per day, which equals four to seven cups of coffee, you may be prone to health problems including insomnia, nervousness, nausea or gastrointestinal problems, elevated heartbeat, headaches, etc.  If you are experiencing unusual side-effects associated with the consumption of foods with caffeine, you should consult your physician.


The following links contain additional information about caffeine:

MSU Extension encourages individuals and communities to adopt healthy lifestyle choices. For more information about programs that focus on nutrition, contact your local MSU Extension office.


This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Caffeine, sugar and energy drinks

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By Beth Waitrovich, Michigan State University Extension

 

Are you looking for that extra burst of energy in the middle of the day? How about your teenagers? Are you or your teenagers consuming energy drinks? Frequently, parents question how safe energy drinks are, especially for teenagers.

 

Caffeine Content of Energy Drinks

Energy drinks contain caffeine and may contain other stimulants such as taurine and guarana. According to the Mayo Clinic, excess caffeine consumption can lead to irritability, nervousness, insomnia, an increase in heart rate and increased blood pressure. Caffeine consumption can be harmful for children with certain health risks. Another reason for concern is that the amount of caffeine in each type of drink varies considerably and the caffeine content may not be listed on the beverage container. The American Academy of Pediatrics (AAP) provides a listing of caffeine content by specific energy drinks that shows caffeine content varying from 70 mg. to over 200 mg. per eight ounces. The AAP has also recommended that children and adolescents should avoid energy drinks altogether.

 

Calories from Energy Drinks

Energy drinks and other sugary beverages, like soda, add extra calories without other important nutrients that children and teens need for growth. For example, one popular energy drink contains 130 calories and 34 grams of carbohydrates in an 8.3 ounce serving. These calories and carbs in an energy drink are higher than a cola. The National Health and Nutrition Examination Report 2017  (NHANES) found that only 33 percent of youth ages two through 19 met the 2015-2020 Dietary Guidelines for American recommendations to limit added sugars intake to less than 10 percent of total calories.  With the higher prevalence of obesity in the United States, reducing sugar consumption is an important strategy towards achieving and maintaining a healthier weight.

 

Better Beverage choices

In order to avoid consuming caffeine and other stimulants from energy drinks and soda with added sugars, find other ways to quench thirst and to energize. Of course, water is the best choice when it comes to quenching thirst. Try adding fresh fruit slices, such as lemon or orange, to keep it interesting for kids. Low-fat milk and diluted fruit juices are also nutrient-rich choices. Limiting added sugars is recommended in the 2015 Dietary Guidelines. Consumption of beverages with added sugars can easily increase sugar intake above 10 percent of calories, which makes it difficult to achieve a healthy eating pattern.

 

Choose movement to increase energy

Physical activity increases our energy levels and burns calories too. The next time your children or teens are feeling tired in the middle of the afternoon, think carefully before reaching for an energy drink. Instead, suggest a short walk. Physical activity increases blood flow and results in feeling more energetic.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).