Is coffee good or bad? This debate has been going on for decades. But currently, scientists and nutrition experts, in particular researchers of the US Food and Drug Administration (FDA), agree that the main thing is not to exceed the optimal dose and then the drink will at least not harm health.
But how to calculate this dose, if every nuance is important - age, body weight, individual sensitivity to caffeine, medications that a person takes, and so on? Scitechdaily has collected some tips on this matter in the format of questions and answers. They will definitely help you optimize your coffee consumption, OBOZ.UA reports, UAINFO.org informs.
What foods and drinks contain caffeine?
Caffeine is a substance that can be found in plants that we use to make coffee, tea and chocolate, as well as several aromatic types such as guarana or some herbal teas - mate or guayusa. Also, caffeine can be added to food and drinks - cola or energy drinks.
How to find out how much caffeine is in a food or drink?
Information about the content of this substance must be on packaged food products, including food supplements. Products that contain caffeine, including added, but on which its dosage is not indicated, should be used with caution for the first time.
Information about the amount of caffeine in various products can be freely found on the Internet. But it is important to keep in mind that the data given there are approximate. Much depends on the strength of the brewed drink, as well as on where and how the coffee beans or tea leaves were grown, how they were processed, and also the method of preparation.
If a product says "caffeine-free," is it really caffeine-free?
No. Decaffeinated coffee and tea do contain a smaller amount of caffeine than their regular counterparts, but they are not completely devoid of caffeine. Thus, a cup of decaf coffee can contain from 2 to 15 milligrams. For comparison, in ordinary coffee it is 90-150 milligrams per cup. Therefore, if you have a strong negative reaction to caffeine, consider giving up these drinks altogether.
How much caffeine is too much?
According to FDA recommendations, a healthy adult should not exceed 400 milligrams per day, which is about four or five cups of coffee. This amount is not usually associated with dangerous adverse effects. However, there are large differences in how sensitive people are to the effects of caffeine and how quickly they digest it.
In addition, certain medications and certain health conditions make people more sensitive to caffeine. It should be used with caution by women who are planning pregnancy, carrying a child, or breastfeeding. They should consult their doctor about coffee consumption.
It is not recommended for children and adolescents to use caffeine and other stimulants. So the FDA didn't even set a safe level of consumption for them.
How do you know you're abusing caffeine?
Symptoms that indicate excessive caffeine use include:
insomnia;
trembling of the limbs and other parts of the body;
concern;
accelerated heart rate;
upset stomach;
nausea;
headache;
depressed psychological state (dysphoria).
Can caffeine really be dangerous to health?
The FDA estimates that toxic effects, such as seizures, can occur with rapid consumption of about 1,200 milligrams of caffeine. This is approximately 0.15 tablespoons of the pure substance. That is why doctors advise to be very careful about the consumption of dietary supplements that contain it in its pure form, and never to exceed the recommended dose.
The risk of caffeine overdose increases with the concentration of the substance in the product, which means that even small doses of a highly concentrated product can lead to dangerous consequences. Just one teaspoon of pure powdered caffeine can contain the same amount of caffeine as 28 cups of coffee, and 150 ml of a highly caffeinated liquid product contains the equivalent of more than 20 cups of coffee. This amount is toxic and can have serious health consequences, including death.
Can the stimulating effect of caffeine replace sleep?
No. Caffeine is a stimulant that can make you more energetic, but it cannot replace a full rest. In addition, it is worth bearing in mind that the body metabolizes half of the caffeine from a cup of coffee you drink in about 4-6 hours. Therefore, drinking in the afternoon can prevent you from falling asleep properly.
How to reduce caffeine consumption without causing unpleasant side effects?
If you are used to drinking caffeinated drinks every day and want to reduce their consumption, doctors recommend doing it gradually. Stopping abruptly can cause withdrawal symptoms such as headache, anxiety, and nervousness. Unlike withdrawal from opioids or alcohol, withdrawal from caffeine is not considered dangerous, but it can be unpleasant. Talk to your doctor about the best way to reduce your intake.
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