Caffeine is deeply embedded in the lives of the majority of the population (even me). As a persistent coffee drinker, I have to admit that caffeine is my guilty pleasure. Caffeine-containing goods have become an integral part of our everyday food choices, whether it's a cup of Starbucks coffee in the morning, a soda or tea in the afternoon, or indulging in coffee ice cream or tiramisu at the end of the day. The majority of the world's population eats it without hesitation, therefore making it a daily, socially acceptable narcotic. But are we truly aware of the health consequences of caffeine?
What is Caffeine?
Caffeine is a central nervous system (CNS) stimulant of the methylxanthine class. It’s a methylxanthine alkaloid that is chemically connected to the adenine and guanine bases of deoxyribonucleic acid (DNA) and ribonucleic acid (RNA). It is mostly used for recreational purposes, as an eugeroic (wakefulness promoter), or as a modest cognitive enhancer to improve alertness and attentional performance. The drug is most often obtained from coffee beans, although it can also be found naturally in certain types of tea and cacao beans, and it is also used as an additive in soda and energy beverages.
How does Caffeine work?
After consumption, caffeine is swiftly absorbed from the intestines into the bloodstream. It then travels to the liver, where it is broken down into chemicals that can influence the function of other organs. However, caffeine's main effect is on the brain. Adenosine is a neurotransmitter that relaxes the brain and causes fatigue. Normally, adenosine levels rise throughout the day, making you fatigued and wanting to sleep. But caffeine keeps you awake by binding to adenosine receptors in your brain without activating them. This inhibits the effects of adenosine, resulting in less fatigue. It may also raise blood adrenaline levels and boost dopamine and norepinephrine neurotransmitter activity in the brain. This combo stimulates the brain even more, promoting arousal, attentiveness, and focus.
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What are the Effects of caffeine?
Caffeine has an impact on several body systems. The following are listed:
Central Nervous System: Caffeine stimulates the central nervous system. The most visible impact when it enters your brain is increased attentiveness. Since it makes you feel more awake and less fatigued, it's a prominent element in drugs used to cure or control sleepiness, headaches, and migraines.
Digestive and excretory systems: Caffeine causes heartburn and upset stomachs by increasing the quantity of acid in your stomach. Since extra caffeine is not stored in your body, it is broken down in the liver and excreted through the urine. Therefore, this leads to an increase in urination.
Circulatory and respiratory systems: Caffeine can temporarily raise your blood pressure. This effect is thought to be caused by a surge in adrenaline or by a temporary blockage of the hormones that ordinarily enlarge your arteries. Caffeine has little long-term effect on blood pressure in most individuals, but if you have irregular heartbeats, it may make your heart work harder.
Skeletal and muscular systems: Caffeine in excessive concentrations may interfere with calcium absorption and metabolism. This has been linked to bone thinning (osteoporosis). Caffeine may cause your muscles to twitch if consumed in excess.
Reproductive system: During pregnancy, caffeine enters the bloodstream and crosses the placenta. Since it is a stimulant, it may boost a baby's heart rate and metabolism. Moreover, caffeine overdose can also result in decreased fetal growth and an increased risk of miscarriage. But despite that, caffeine is generally safe to consume throughout pregnancy. New research shows that there is some evidence that excessive coffee consumption can interfere with the estrogen production and metabolism required for conception.
Symptoms of a caffeine overdose:
Many may not believe it, but it is actually possible to have a caffeine overdose. Symptoms of caffeine overdose in adults may include:
Breathing trouble
Changes in alertness
Agitation, confusion, and hallucinations
Convulsions (seizures)
Diarrhea
Dizziness
Fever
Increased thirst
Increased urination
Irregular heartbeat
Muscle twitching
Nausea, vomiting
Rapid heartbeat
Sleeping trouble
Symptoms in babies may include:
Muscles that are very tense, then very relaxed
Nausea, vomiting
Rapid, deep breathing
Rapid heartbeat
Shock
Tremors
Caffeine Withdrawal
If you are a regular caffeine consumer, caffeine withdrawal will most certainly affect you. Even a single, tiny cup of coffee used on a daily basis can cause withdrawal symptoms. The more caffeine you consume, the harsher the withdrawal symptoms will be. Someone who quickly stops taking caffeine after a long period of consumption will usually experience withdrawal symptoms between 12 and 24 hours after ceasing. The withdrawal symptoms normally peak between 24 and 51 hours. Caffeine withdrawal symptoms vary in duration from person to person, although caffeine withdrawal normally lasts at least 2 to 9 days.
Common caffeine withdrawal symptoms include:
Anxiety
Cognitive effects
Fatigue
Headaches
Mood changes
Crankiness
Alternatives to Caffeine
Listed below are a few alternatives to coffee that would still energize you but in a much healthier way
Chicory root "coffee": Chicory root, like coffee beans, can be roasted, ground, and brewed into a delectable hot beverage. It tastes similar to coffee but contains no caffeine. It’s rich in inulin, which helps improve digestion and promote gut health by encouraging the growth of good bacteria. Furthermore, it can stimulate your liver to generate more bile, which may aid with fat digestion. If you want a drink that tastes similar to coffee but is healthier, then Chicory root “coffee” is the best
Matcha tea: Matcha is a form of green tea created by steaming, drying, and grinding Camellia sinensis plant leaves into a fine powder. In a single serving, matcha tea has an abundance of antioxidants, which help reduce the risk of many diseases. However, it may have more or less caffeine than coffee, depending on how it is prepared.
Lemon Water: It’s calorie- and caffeine-free and provides an ample dose of vitamin C. It's a simple yet pleasant way to start your day hydrated and antioxidant-rich.
To summarize, caffeine can have both favorable and negative effects on the body. Caffeine helps enhance cognition by increasing levels of dopamine and adrenaline or increasing power output. But on the other hand, caffeine can also cause insomnia, anxiety, and more. But, at the end of the day, everyone's body is unique and reacts differently to chemicals like caffeine. Just remember there are other methods to fuel you up!
Written by Tarleen Chhatwal
Caffeine overdose. (n.d.). Mount Sinai Health System. https://www.mountsinai.org/health-library/poison/caffeine-overdose
Evans, J. (2023, June 8). Caffeine. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK519490/
Gotter, A. (2023, June 5). When does caffeine withdrawal stop? Healthline. https://www.healthline.com/health/how-long-does-caffeine-withdrawal-last#genetics
National Library of Medicine. (n.d.). Caffeine. https://medlineplus.gov/caffeine.html
Rd, A. P. M. (2023, May 18). What is caffeine, and is it good or bad for health? Healthline. https://www.healthline.com/nutrition/what-is-caffeine#mood-brain-function
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